Immunity Booster Foods in COVID-19 Era
“Stay Healthy, Stay Safe”
The idea of boosting your immunity is tempting, but the ability to do so has proved elusive for several reasons. The immune system is precisely that — a system, not a single entity. It requires balance and harmony to function well. There is still much into consideration that researchers have no idea about the intricacies and interconnectedness of the immune response. For the time being, there are no scientifically proven direct links between lifestyle and functionalities of our immune system.
But that doesn't mean the effects of lifestyle on the immune system aren't enthralling and shouldn't be studied. Researchers are exploring the effects of diet, exercise, age, psychological stress, and other attributes on the immune response, both in animals and in humans. In the meantime, general healthy-living strategies make sense since they likely help how to increase immunity level and come with other proven health benefits.
Ways to Increase Your Body Immunity to Fight Coronavirus
Your first task is to choose a healthy lifestyle. Following general good-health guidelines is the single best step you can take toward naturally keeping your immune power of the system working properly. Every part of your body, including your immunity level, functions better when protected from environmental attacks and bolstered by healthy-living strategies to figure out how to build immunity to COVID-19 – an era we’re living on currently. And those strategies are:
- Avoid smoking.
- Eat a diet high in fruits and vegetables.
- Exercise daily or regularly.
- Maintain a healthy weight.
- Drink alcohol if it is needed, otherwise avoid them as well.
- Get adequate sleep.
- Wash your hands frequently and meats thoroughly before get started cooking.
- Try to minimize stress.
- Keep current with all recommended vaccines. Vaccines boost your immune system to fight off infections before they take hold in your body.
Diets or Foods to Boost Your Immune System
As worries grow in this COVID-19 era, online searches for ways to figure out how to fight Coronavirus. Are there foods to boost immunity level? Will vitamins help?
Feeding your body certain foods may help increase immunity level. If you’re looking for ways or means to prevent colds, the flu, and other infections, your first job should be a visit to your local grocery store. Plan your meals to include these 15-powerful immunity boosters.
With the 2019 coronavirus pandemic, it’s especially important to understand that no supplement, diet, or other lifestyle modification other than physical distancing, or social distancing, and proper hygiene practices can protect you from COVID-19. Currently, no research supports the use of any supplement to protect against COVID-19 specifically.
Most people turn straight to vitamin C after they’ve caught a cold. That’s because it is one of the ways to boost immunity. Vitamin C is thought to increase the production of white blood cells, which are responsible for fighting against infections. Almost all citrus fruits are high in vitamin C. With such a variety to have them, it’s easy to add a squeeze of this vitamin to any meal.
Popular citrus fruits include:
Since your body doesn’t produce or store it, you need daily vitamin C to improve immunity. The daily recommendation to most adults is:
- 75 mg for women
- 90 mg for men
If you opt for supplements, avoid taking more than 2,000 milligrams (mg) a day. Also keep in mind that while vitamin C might help you recover from a cold quicker, there’s no evidence yet that it’s effective against the new coronavirus, SARS-CoV-2.
Red bell peppers
If you think citrus fruits have the most vitamin C of any fruit or vegetable, think again. The red bell peppers contain almost 3 times as much vitamin C (127 mg) as a Florida orange (45 mg). They’re also a rich source of beta carotene.
Besides building immunity to COVID, vitamin C may help you maintain healthy skin. Beta carotene, which your body converts into vitamin A, helps keep your eyes and skin healthy.
Broccoli is considered to be the superfood with vitamins and minerals. Packed with vitamins A, C, and E, as well as fiber and many other antioxidants, broccoli is the healthiest vegetables you can put on your plate.
The important thing to keeping its power intact is to cook it as little as possible — or better yet, not at all. Research has shown that steaming is the best way to keep more nutrients in the food.
Garlic is used to be found in almost every cuisine in the world. It enhances a little zinc to food and it’s a must-have for your health. Early civilizations recognized its value in fighting infections. Garlic may also slow down hardening of the arteries, and there’s weak evidence that it helps lower blood pressure. Garlic seems to come from a heavy concentration of sulfur-containing compounds, such as allicin, which is why it is regarded as one of the immune boosting foods.
Ginger is another ingredient for those who turn to get sick. Ginger may help decrease inflammation, which can help reduce a sore throat and inflammatory illnesses. It may help with nausea as well. While it gets used in many sweet desserts, ginger packs some heat in the form of gingerol, a relative of capsaicin. What’s more, it may also decrease chronic pain and might even possess cholesterol-lowering properties.
Spinach made our list not just because it’s rich in vitamin C — it’s a super food with numerous antioxidants and beta carotene that could increase both the infection-fighting ability of our immune systems.
Comparable to broccoli, spinach is healthiest when it’s cooked as little as possible so that it retains its nutrients. However, light cooking makes it easier to absorb the vitamin A and allows other nutrients to be released from oxalic acid that is an anti-nutrient.
When you look for yogurts, you can find the phrase - live and active cultures, printed on the label, like Greek yogurt. These cultures may boost immune system to help fight against the disease like Coronavirus. Try to get plain yogurts rather than the kind that are flavored and full of sugar. You can sweeten plain yogurt yourself with a drizzle of honey instead.
Yogurt can also be a great source of vitamin D, so select the brand fortified with this vitamin. Vitamin D helps build immune system and is thought to boost our body’s natural defenses against diseases. Medical trials are even in the works to research its possible effects on COVID-19.
When it comes to preventing and fighting against cold flus, vitamin E tends to take a backseat to vitamin C. However, this powerful antioxidant is one of the best immune boosting foods. It’s a fat-soluble vitamin as it requires the presence of fat to be absorbed properly. Nuts, such as almonds, are packed with the vitamin and also have healthy fats.
Adults require about 15 mg of vitamin E each day. A half-cup serving of almonds, which is about 46 whole, shelled almonds, offers around 100 percent.
Full of nutrients, including phosphorous, magnesium, and vitamins B-6 and E, these sunflower seeds are important diet to improve immunity system. The Vitamin E present in it is important in regulating and maintaining immune system function. Other foods with high amounts of vitamin E include avocados and dark leafy greens. The seeds are also unbelievably high in selenium. Just 1 ounce contains nearly half the selenium that the average adult needs daily. A variety of studies have already been performed on animals, and can be looked at its potential to combat viral infections such as Coronavirus.
Turmeric is a key ingredient in many curries. This bright yellow, bitter spice has also been used for years as an anti-inflammatory ingredient in treating both osteoarthritis and rheumatoid arthritis. Study shows that high concentrations of curcumin, which gives turmeric its distinctive color, can help decrease exercise-induced muscle damage. Curcumin has an immune booster, based on findings from animal studies and an antiviral. However, more research is needed.
Both black and green tea are packed with flavonoids, a type of antioxidant. Green tea increases the levels of epigallocatechin gallate (EGCG), another powerful antioxidant. In studies, EGCG has been shown to enhance immune function. The fermentation process black tea goes through destroys a lot of the EGCG and without any doubt, this EGCG can be preserved by Green tea, which is on the other hand, is steamed and not fermented. The tea is also a good source of the amino acid L-theanine. L-theanine may help in the production of germ-fighting compounds in your T cells.
Papaya is another fruit loaded with vitamin C, which can be your one of the immunity boosting fruits. You can find double amount of vitamin C in a single medium fruit like Papaya. It has a digestive enzyme called papain that has anti-inflammatory effects. Papayas have decent amounts of potassium, magnesium, and folate, all of which are beneficial to your overall health.
Kiwis are organically full of essential nutrients, including folate, potassium, vitamin K, and vitamin C. Vitamin C boosts the white blood cells to fight infection, while kiwi’s other nutrients keep the rest of your body functioning properly.
When you feel not well and you reach for chicken soup, it’s more than just the placebo effect that makes you feel better. The soup can help lower inflammation, which could improve symptoms of a cold. Poultry, such as chicken and turkey, is high in vitamin B-6. About 3 ounces of light turkey or chicken meat covers nearly one-third of your daily recommended amount of B-6. Vitamin B-6 is an important player in many of the chemical reactions that happen in the body. It’s also important to the formation of new and healthy red blood cells. Stock or broth made by boiling chicken bones contains gelatin, chondroitin, and other nutrients helpful for gut healing and immunity.
Shellfish isn’t what jumps to mind for many who are trying to boost immune system, but some of them are packed with zinc. Zinc doesn’t get as much attention as many other vitamins and minerals, but our bodies need it so that our immune cells can function as intended.
Varieties of shellfish that are high in zinc include:
Note that you don’t need to have more than the daily recommended amount of zinc in your diet, that is 11 mg for adult men and 8 mg for most adult women Too much absorbing Zinc can inhibit immune system function.
If you enjoy foods advertised as immune booster foods, there is no harm in eating them as part of a balanced diet. Just be sure that you don’t neglect proven health advice — like washing your hands and not touching your face — when it comes to protecting yourself from viral illness.