Top Foods To Boost Your Immune System During COVID-19

Fine Fettle

The COVID-19 pandemic has taken the world by storm. As cases of coronavirus continue to shoot up, countries are taking measures to stop the spread of the deadly virus. While taking daily precautions like social distancing, washing your hands, exercising, and getting enough rest can reduce the chances of infection, maintaining a healthy balanced diet may also give you an edge.

During uncertain times like this, good nutrition is crucial for health to boost your immune system to fight back. While there is no definitive vaccine or medication available to protect you from COVID-19, there are some foods that you can add to your diet to improve your immune system. A nutritious diet and an optimally functioning immune system can protect you from COVID-19.

Listed here is a list of top food for Coronavirus to stock up on during this lockdown.

1. Turmeric

Turmeric is a more common spice used in Indian kitchens. This golden spice is loaded with anti-oxidant and anti-inflammatory properties. The bright yellow compound “curcumin” present in turmeric helps in quick healing of wounds and infections. This has made several recent research suggest turmeric to boost the immune system to fight against coronavirus. 

You can have the most popular turmeric milk along with a pinch of black pepper powder. The piperine in black pepper improves the absorption of curcumin by your body.

2. Garlic

Garlic is undoubtedly one of the best natural anti-virus foods. The compound named allicin in garlic helps to ward off infections from within when consumed regularly. The heavy concentration of sulfur-containing compounds in garlic makes it the anti-bacterial, anti-viral, and immunity-boosting food for coronavirus. Research also suggests that garlic can lower blood pressure and reduce the risk of heart diseases.

It is an easy-to-add ingredient to your diet. You can add garlic to anything from soups to stir fry dishes. Ensure that you add 2 to 3 cloves of garlic to your dish daily.

3. Yoghurt

While it becomes crucial to stay away from germs and bacteria, you need good bacteria to boost your immune system. Yoghurt is rich in natural probiotics, which are good bacteria, that aids in promoting a healthy immune system. Yoghurt is also a rich reservoir of protein, calcium, vitamins, potassium, and magnesium, making it the best food for coronavirus. Research has also proved that consuming probiotics can reduce respiratory tract infections in children and fight against common flu.

Although yoghurt comes in different flavours, it is recommended to eat plain yoghurt. You can add yoghurt to your fruit salad or dessert.

4. Cinnamon

Apart from being a spice that adds an exotic flavor to your dishes, Cinnamon is an anti-inflammatory super food for coronavirus that can boost the immune system. Not only does cinnamon stimulate the immune system, but it also helps to reduce inflammation from chronic health conditions, ward off infections, and heal damaged tissue. Furthermore, cinnamon is also proved to regulate blood flow and circulation and help cut the risk of heart diseases.

You can add a sprinkle of cinnamon to your cup of tea or coffee and your health will thank you.

5. Mushrooms

Mushrooms are a storehouse of Vitamin D that enhances the absorption of calcium by the body. It is also said to subside inflammation, protect against some cancers and respiratory diseases. Loaded with beta glutens, which is a rich antiviral and antibacterial compound, mushrooms can help kick start your immune system.

You can stir fry mushrooms in a tablespoon of oil, minced garlic, and a dash of salt and pepper. It can serve as a great appetizer.

6. Spinach

Spinach is yet another best food for coronavirus. It is a rich source of vitamin C and antioxidants that help protect your cells from environmental damage. It also contains beta carotene, an important component that enhances the functioning of the immune system.

Add spinach to your diet in the form of a simple side dish for rice or make your favourite palak paneer.

7. Liquorice Root

Some spices and herbs from our ancestors’ trove are so precious that to date we use it in our everyday home remedies. One such herb is the liquorice root. It is known for its exceptional health benefits. Liquorice root is used to treat indigestion problems, respiratory problems, and assists cancer treatment. The enzymes present in the liquorice root help in protecting the body from microbes, pollutants, allergens, and cells that cause autoimmune diseases, which in turn boosts your immunity.

Boil the liquorice root in water and use this water to make a cup of liquorice tea.

8. Broccoli

Packed with Vitamin C, phytochemicals, and antioxidants, broccoli helps your body fight against bacteria and viruses. It is one of the healthiest vegetables which is rich in Vitamin K, fibre, potassium, and folate. 

You can find simple ways to add broccoli to your diet. Just stir fry the broccoli with garlic, bell peppers, and mushrooms. The lesser it is cooked, the more healthy it is.

9. Chickpeas

Chickpeas contain high protein that helps in growing and repairing the body’s tissues. It is also a great source of zinc and copper which helps the immune system control and regulate immune cells. A cup of cooked Chickpeas can provide you with 30% of the recommended dietary allowance (RDA) of copper and about 17% of the recommended dietary allowance (RDA) of zinc.

You can add roasted chickpeas as a healthy snack option to your diet.

10. Fruits and Veggies

Include colourful fruits and vegetables that are rich in vitamins and antioxidants. Higher fruit consumption can give you a better immune system. Build a colourful plate with green, yellow, red, blue, and purple fruits and vegetables.

You can make a mixed fruit or vegetable salad as a healthy snack option. You can also drink fruit infused water.

General Coronavirus Health Tips

  • It is important to keep your body hydrated. Drink at least 8 glasses of water per day
  • Limit the consumption of canned, dried, or frozen foods
  • Combine fortified foods and supplements along with your diet to supply required nutrients
  • Avoid foods that are high in fat, sugar, and salt
  • Wash your hands thoroughly with soap or hand-rub for at least 20 seconds before preparing any food
  • Sleep is important for health in general, and it also benefits our immune function
  • Don’t forget to be physically active. Go for a walk or run, while maintaining the social distancing
  • Stress is said to diminish the immune function. So, do meditation, yoga, or other mindfulness exercises to reduce stress

A word from Fine Fettle

We cannot conclude that any specific food or following these coronavirus health tips will improve your immune function. However, by following a healthy diet that provides adequate nutrition to your body, you can protect yourself from the COVID-19.  In short, eating right is a great start to fight against the novel coronavirus.

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