Amid the novel coronavirus pandemic, concern about health and immunity is at its peak. People are quite scared of the damage this virus causes. And in order to protect yourself, one must have a strong immune system. Immunity refers to the capability of multicellular organisms to detect and fight harmful bacteria in the body.
The immune system consists of tissues, cells, organs, and proteins. These substances come together and perform body processes that fight pathogens. Pathogens are viruses, bacteria, and foreign bodies that cause infections or diseases. When the immune system meets the pathogen, it releases antibodies that attach themselves to the antigens on the pathogen and kill them.
The immune system plays a vital role in supporting your body to fight any disease. Hence, taking care of your immunity is crucial. Like different food items provide different nutrients, similarly, some food items boost your immune system. Consuming certain food items in your meal can help you to nourish your immune system and to make it stronger.
- Dark Chocolates
Many of you may prefer milk chocolates instead of dark. But, dark chocolates bring so many health benefits with the bitter taste. Dark chocolates contain antioxidants known as “theobromine”. This antioxidant may help in boosting your immune system by protecting body cells from free radicals. Free radicals are the group of atoms that the body produces when it breaks down food or comes in contact with pollutants. Hence, free radicals have a negative impact on cells of our body.
But along with the benefits, dark chocolates have high caloric value and saturated fat. So, it is advised to consume dark chocolates in a considerate amount.
- Broccoli
When it comes to broccoli, you can call it a great package of nutrients. It contains vitamins, minerals, fibre, and bio-active compounds. Brocolli is a great source of Vitamin C.
Vitamin C is a kind of nutrients that is most essential for the immune system. Brocolli clearly fulfills this requirement. Research shows that Vitamin C is essential for preventing and fighting any disease. Taking 100-200 mg of vitamin C daily can help you fight many harmful infections. Brocolli can be consumed cooked or raw. Both the ways are healthy, just provide different kinds of nutrition. A half-cup (78 grams) of cooked broccoli boasts RDI (Recommended Dietary Allowance) of this vitamin by 84%.
- Turmeric
Turmeric is a strong yellow-coloured spice, very popular in Indian households. It has many health benefits. Even Turmeric milk is a very common home remedy. It helps to heal from any injury fast. Many medicines consist of turmeric as a healing agent. It can surely help in boosting immunity. Turmeric contains a compound known as “curcumin”.
It is a bright yellow chemical produced by plants of the Curcuma longa species. It is used as a herbal supplement, cosmetics ingredient, food flavouring, and food colouring.
Curcuma in Turmeric crushes many inflammatory components in the body. These components are responsible for the damage that viruses in our bodies cause. It helps in deducting symptoms and provides relief.
- Oily Fish
Fishes like Salmon, tuna, pilchards and other oily fishes are a great source of omega-3 fatty acids. Omega-3 fatty acids provide many health benefits like :
- Lower blood pressure.
- Reduce triglycerides.
- Slow the development of plaque in the arteries.
- Reduce the chance of abnormal heart rhythm.
- Reduce the likelihood of heart attack and stroke.
- Lessen the chance of sudden cardiac death in people with heart disease.
According to research conducted in 2014, Long term intake of Omega-3 fatty acids reduces the risk of rheumatoid arthritis (RA). It is a chronic condition in which the body’s immune system attacks its own tissues by mistake.
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- Blueberries
Blueberries are a great source of antioxidants. Antioxidants help to fight our body with free radicals. As mentioned above, Free radicals are the group of atoms that the body produces when it breaks down food or comes in contact with pollutants. Hence, free radicals have a negative impact on cells of our body.
Blueberries contain the antioxidant “anthocyanins”. Anthocyanins in blueberries belong to a family of polyphenols antioxidants called flavonoids. Research shows that people who consume Flavonoid-rich food are less likely to have an upper respiratory tract infection or common cold.
- Spinach
Loaded with minerals and vitamins, Spinach definitely helps you in boosting your immunity. Spinach also includes many antioxidants like:
- flavonoids
- carotenoids
- vitamin C
- vitamin E
It is said that Vitamin C and Vitamin E are highly effective when it comes to boosting your immune system. Also, as mentioned above, people who consume Flavonoid-rich food are less likely to have an upper respiratory tract infection or common cold.
- Garlic
Garlic is a very common home remedy to cure cold or other illnesses. Eating 1-2 cloves of raw garlic can help you in the prevention of many diseases.
Garlic benefits our body as an antiseptic, antibacterial, and antifungal agent. It helps the body to resist and destroy viruses in the body. Basically, it is a good source to boost up your immune system. It is also said to fight infections.
- Green Tea
Green Tea is full of health beneficiary qualities. It is a great beverage to boost your immune system. Green Tea contains antioxidants that help our body to resist or fight viruses. Not only this but green tea prevents your body from many chronic diseases like cancer, heart diseases. It reduces the risk of high blood pressure, stroke, osteoporosis, Type 2 Diabetes, liver disease, viral diseases and bacterial infections.
Though our body makes its own antioxidants (endogenous). But these are not sufficiently effective in order to prevent our body from free radicles. Hence, Green tea provides anti-oxidants so that our body can fight viruses causing radicles and improves immunity.
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- Almonds
Well, almonds are one of the mother’s favourite food ingredients to feed their children. Almonds are a source of 15 nutrients including magnesium, protein, riboflavin, zinc, etc. Also, they are high in Vitamin E. Vitamin E acts as an antioxidant to support pulmonary immune function. It offers protection against viruses and infections.
A handful of soaked almonds is a great source of nutrients and can improve your immune system.
- Oranges and Kiwis
Oranges and Kiwis are a great source of Vitamin C, which is a very crucial nutrient in order to increase immunity in your body. Vitamin C may help in improving cold and nourish your immune system.
Some studies show that Vitamin C also prevents cell damage, encourage the production of collagen, and even lower your levels of the stress hormone cortisol, as well as your blood pressure. Making oranges and kiwis a daily part of your life can help you in building your immune system better.
- Ginger
Ginger is used widely as an ingredient in many dishes. Even Ginger Tea is quite refreshing and is commonly consumed, especially in India. It is said that ginger has anti-inflammatory and antioxidative properties that are likely to offer health benefits.
Though studies have not been clear about that whether Ginger helps in the prevention of diseases, but it can surely contribute to making your immune system stronger.
- Red Bell Pepper
For People who don’t want to consume sugar in form of fruits, red bell pepper is a great source of Vitamin C.
A study shows that roasting or stir-frying bell pepper will preserve its nutrients, instead of steaming or boiling. Half a cup of raw red bell pepper provides you with 159 percent of your daily recommended intake of Vitamin C.
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- Sunflower Seeds
Sunflower seeds are a great combination with salads or breakfast bowls. They are a rich source of Vitamin E. Vitamin E is an antioxidant that helps in improving the functioning of the immune system.
It prevents free radicles from damaging the cells and helps the immune system to fight infections and viruses.
There are many more lifestyle changes you can adapt in order to make your immune system stronger. These food items can help your body to fight any virus or infection. Hence, a healthy plate with these ingredients will be a great step towards achieving the goal of a healthy immune system.
