Food won’t anymore be just for filling up stomach or hunger times.
COVID-19 is a constant reminder that health is transient and can change at any time. Many of us have learned and are aware now of foods/ingredients that can support our immune system better and be healthy
The main nutrients that support immune function and overall health are Zinc, Selenium, Vitamin C, and Vitamin D.
Let’s make the best use of the following foods that Boost the Immune System
3. Broccoli
4. Garlic
5. Ginger
6. Spinach
7. Yogurt
8. Almonds
10. Turmeric
11. Green tea
12. Papaya
13. Kiwi
14. Shellfish
1. Citrus fruits: Vitamin C increases the production of white blood cells, which are key to fighting infections. Almost all citrus fruits are high in vitamin C. It’s easy to add this vitamin to any/every meal.
Popular citrus fruits include:
· Amla
· Oranges
· Lemons
· Limes
Our body doesn’t produce or store Vit C hence we need daily vitamin C for continued health. The recommended daily amount for most adults is:
· 75 mg for women
· 90 mg for men
2. Red bell peppers: Red bell peppers contain almost 3 times as much vitamin C. They’re also a rich source of beta carotene. Vitamin C may help you maintain healthy skin. Beta carotene, which your body converts into vitamin A, helps keep your eyes and skin healthy.
3. Broccoli: Broccoli is packed with vitamins and minerals. Packed with vitamins A, C, and E, as well as fiber and many other antioxidants, broccoli can be considered one of the healthiest vegetables. Eating in the raw form or steaming will retain maximum nutrients.
4. Garlic: Garlic is used in almost every cuisine in the world. It adds a little zing to food and it’s a must-have for your health as it has a value in fighting infections. Garlic may also slow down the hardening of the arteries.
5. Ginger: Ginger is another very often used ingredient. Ginger helps decrease inflammation, which can help reduce sore throat and inflammatory illnesses. Ginger helps with nausea as well. Ginger helps decrease chronic pain and helps to lower cholesterol levels.
6. Spinach: Spinach apart from vitamin C is also packed with numerous antioxidants and beta carotene. Similar to broccoli, spinach is healthiest when it’s cooked as little as possible so that it retains its nutrients.
7. Yogurt: Yogurts help stimulate your immune system to help fight diseases. Yogurt is a great source of vitamin D. Vitamin D helps regulate the immune system and is thought to boost our body’s natural defenses against diseases.
8. Almonds: Rich source of vitamin E, this is a powerful antioxidant that is key to a healthy immune system. Being fat-soluble vitamin, it requires the presence of fat to be absorbed properly. Nuts, such as almonds, are packed with the vitamin and have healthy fats as well.
9. Sunflower seeds: Sunflower seeds are full of nutrients like phosphorous, magnesium, and vitamins B-6 and E. Sunflower seeds are also high in selenium.
10. Turmeric: We know turmeric is a key ingredient in many curries. This bright yellow, bitter spice has also been used for years as an anti-inflammatory in treating both osteoarthritis and high concentrations of curcumin, which gives turmeric its distinctive color, can help decrease exercise-induced muscle damage and is an anti-viral.
11. Green tea: Both green and black teas are packed with flavonoids, a type of antioxidant.
12. Papaya: Papaya fruit is loaded with vitamin C.
Papayas also have a digestive enzyme called papain that has anti-inflammatory effects. Papayas have fair amounts of potassium, magnesium, and folate, all of which are beneficial to your overall health.
13. Kiwi: Like papayas, kiwis are loaded with many essential nutrients, including folate, potassium, vitamin K, and vitamin C. These nutrients help to keep the rest of our body functioning properly.
14. Shellfish: Shellfish are helpful. Some types of shellfish are packed with zinc. Our bodies need Zinc so that our immune cells can function as required. Varieties of shellfish that are high in zinc include oysters, crab, lobster, mussels. The daily recommended amount of zinc in your diet is important to know as too much zinc can actually inhibit immune system function.
· 11 mg for adult men
· 8 mg for most adult women
More ways to prevent infections
· Variety is the key to proper nutrition.
· Eating just one of these foods won’t be enough to help fight off the flu or other infections, even if you eat it constantly.
· Pay attention to serving sizes and recommended daily intake so that you don’t get too much of a single vitamin and too little of others.
Eating right is a great start, and takes proper guidance to protect you and your family from health issues.
