“How can we keep our immunity strong?” is one of the most asked questions you will come across after the Covid pandemic hit our lives. People usually believe that only following a strict exercise routine or diet can help them out with building a strong immune system. But that is not totally the case. Even if you are taking some small measures or small changes in your diet, it can be a boon to your immunity.
As we know, 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. But not only this, our immune system is active all the time. It needs to figure out that which cell belongs to our body and which cell is an outsider. This process consumes a lot of energy. Hence, vitamins and minerals are the best way to keep this energy level recharged.
Here are 7 different immunity booster shots for your whole week.
Hit Monday with some Vitamin C
All the citrus juices like orange juice and grapefruit contain a high amount of Vitamin C. Vitamin C contains antioxidants properties. It protects cells in our body from bacteria or viruses that can cause damage. Vitamin C deficiency leads to increase time for any wound to heal, and impaired immune response, and the inability to properly fight infections. Though there is no scientific declaration that oral Vitamin C prevents coronavirus from spreading or treating it. However, research has shown promise for intravenous (IV) infusion of vitamin C as a COVID-19 treatment. Vitamin C can be very effective in treating your cold. For adults, the tolerable upper limit is2,000 milligrams (mg) a day.
Chill on Tuesday with antioxidants and vitamin B-6.
Carrot: Carrot is a very good source of beta carotene. It is an antioxidant that provides a sufficient amount of Vitamin A to your body. Carrots also provide vitamin B-6, which plays an important role in immune cell proliferation and antibody production.
Oranges: Tangy, tarty and citrusy, oranges are excellent sources of vitamin C. Vitamin C contains antioxidant properties which protects cells in our body from bacteria or viruses that can cause damage.
Apple: Apples are also a great source of Vitamin C and antioxidants that reduce inflammation in our body and keeps our immune system healthy.
You can either consume them separately or can make juice out of them.
Lets cool it down on Wednesday
Inflammation can be a reason for many chronic health diseases. Hence, it is very important to keep our bodies cool and reduce the level of inflammation.
When your body mistakenly feels an internal threat, it can respond sending out an inflammatory response. When white blood cells swarm, as part of that response, they have nothing to do and nowhere to go, so they sometimes attack internal organs, tissues, and cells. Chronic, low-grade inflammation generates a constant supply of free radicals that overwhelm our anti-oxidant defenses, damage DNA, and lead to chronic diseases and conditions, like Heart Disease, diabetes, lung health issues, bone health issues, etc. Diseases that are caused when our immune system mistakenly starts attacking our own cells are known as autoimmune diseases.
Beetroots– Beetroots are a great source of Vitamin C, fiber, and essential minerals like potassium that help us with our muscle and nerve health. It can also help in strengthening your bones and immune system by increasing the production of white blood cells and antibodies.
Ginger- Ginger is known to be a brilliant home remedy ingredient for health for ages now. It is even used in many ayurvedic medicines. The presence of Gingerol in Ginger makes it a perfect immunity booster. Ginger also has anti-inflammatory properties. So it can help you out with reducing inflammation in your body.
Also Read: 8 Easy Home Remedies for Weight Loss
Let some nutrients make their way on Thursday
The best way to start your day is by giving your body loads of important nutrients. And when we talk about nutrients, Tomato never fails to amaze us. Tomato juice is a carrier of a lot of essential nutrients. This juice is a popular beverage that provides a wide variety of vitamins, minerals, and potent antioxidants. It’s particularly rich in lycopene. It is an antioxidant that offers many health benefits.
Though some people believe that tomato juice might be less healthy than raw tomatoes. This is because some brands use high sodium content. drinking just 1 cup (240 ml) of tomato juice nearly covers your daily needs for vitamin C and fulfills 22% of your vitamin A requirements in the form of alpha- and beta-carotenoids. Additionally, tomato juice is loaded with magnesium and potassium. These two nutrients are vital for heart health.
A review including 584 people discovered that those who had diets rich in tomatoes and tomato products had a significantly reduced risk of heart disease compared to those who had a low intake of tomatoes. The best way to consume tomato juice is to have it fresh and doesn’t contain a lot of added ingredients is to make it yourself.
Say hii to Vitamin C and Vitamin K on Friday
Kale: Kale is immune-boosting food that contains high levels of vitamin C, which not only packs a powerful antioxidant punch, it helps fight off infection and regenerate other antioxidants in the body, including Vitamin C. It also contains folate, another immune booster.
Celery: Celery juice at the same time is a great source of a variety of nutrients that can be beneficial for health. Medical Medium Anthony William calls it a “miracle juice,” saying it can help with digestion, give energy, and help heal chronic illnesses. Celery juice would provide nutrients like vitamin K, potassium, folate, and magnesium
You can also make a juice of them by adding some tomatoes. Kale, Tomatoes, and Celery makes a great combination and provides anti-inflammatory properties.
Saturday is Vitamin C and Vitamin D party
Strawberries and Kiwis- Strawberry and Kiwi are a packed combination of Vitamin C. Vitamin C is a great source of antioxidants and provides a reduction in inflammatory signs.
As it takes about 4 cups of strawberries to make one cup of juice, you can also make it as a smoothie. So you can also add milk with these two ingredients to make it tastier.
Milk– Milk has its own health benefits. Milk is a good source of protein and vitamin D, which is hard to come by in juices that use only fruits or vegetables. Vitamin D is very important for our immune system to work properly. Majorly, sunlight is the source of Vitamin D. Though some dairy items also contain Vitamin D, sunlight is said to be the best source.
In short, this Saturday smoothie will actually give you chills and will boost your immunity at the same time.
Have a chilled Sunday
Watermelon- Watermelon is a rich source of Vitamin C and arginine. It also can help relieve muscle soreness. Plus as we know, Watermelon is a water-containing fruit. So, it keeps you full, hydrated, and light at the same time. You can also add lemon to it.
Mint– Mint comes with wide availability of antioxidants. Antioxidants protect your body from any harmful viruses or bacteria. It also posses nutrients that reduce inflammation in the body. It helps in preventing pain and discomfort that is tied with cold and flu. The availability of anti-oxidants restricts the effect of free radicles in the body.
Here are 7 immunity booster shots for your 7 days of the week. You can either intake these ingredients in their raw forms or can make a juice out of them. But make sure to avoid packed juice as they contain preservatives that kill off the nutrients.