Foods that can Boost Immune System

Jun 9, 2020
4 min read

Updated: Jun 30, 2020

Most of us have wondered whether there are ways to stay healthy while stuck at home during this pandemic since coronavirus (COVID-19) has impacted communities around the world. Preventive measures have been part of our daily lives in easing the risk for viruses and bacteria such as good hygiene, hand washing, and avoiding contact with sick individuals.

Additionally, nutrition and other lifestyle measures influence immune strength and proneness to infectious diseases so either these measures do or do not influence exposure to COVID-19 or its clinical course is not yet identified but eating immune-boosting foods is key to living a healthy lifestyle. Thus, in every bite, it helps our body fight off infections, viruses and other diseases.

Here are the foods that you can add to your diet.

Photo Credit: Korean Bapsang

Chicken Soup

Chicken soup and other poultry are rich in vitamin B-6, which is significant in creating healthy red blood cells especially when you have flu or cold that make you feel better. Plus, it has beneficial nutrients, amino acids, and cysteine in its broth which make the thin mucus and make the nose run and flush everything out so you can breathe comfortably.

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2. Vitamin C

Many people are into Vitamin C to build up their immune system since

It can increase the production of white blood cells, which are fundamental in fighting infections. The majority of the citrus fruits are rich in vitamin C. There are plenty of them so just choose that it’s easy to add a squeeze of this vitamin to any meal including limes, lemons, tangerines, oranges, red bell peppers, and grapefruits.

Most adults are recommended daily amount is 75 mg for the women and 90 mg for men. If you prefer to take supplements make sure you are not taking more than 2,000 milligrams (mg) per day. Just for your information while vitamin C can help you recover from the flu quickly but it has no proof that it is effective against the new coronavirus or COVID-19.

Photo Credit: Elise Bauer

3. Sautéed Spinach

Spinach is one of the most nutrient-rich plant foods. It is high with vitamins, minerals, and antioxidants that each provides their own unique benefits, and is also abundant in beta carotene, which may prevent the infection and boost our immune systems. You can use fresh spinach and sauté with olive oil, garlic, lemon, salt, and pepper, to make the perfect side dish. Also, serve it with roasted chicken or pan-seared fish. You can cook spinach in light cooking that can absorb vitamin A easily and allows other nutrients to be released from oxalic acid an anti-nutrient.

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4. Yogurt

Yogurt contains probiotics. These improve our body’s overall function. Find yogurt that is plain like Greek yogurt as may stimulate our immune system to help fight illness. It is easy and simple to use yogurt while staying home, we do not need a lot of ingredients we can sweeten our yogurt by adding honey and mix with healthy fruits instead of buying yogurt which loaded with sugar.

Plain yogurt has a high source of vitamin D, so select those brands fortified with this vitamin because it helps regulate the immune system and is believed to boost our body’s natural defense against illnesses.

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5. Turmeric

As we all know that turmeric is the main ingredient in many curries. This bright yellow thing and bitter spice have been used for years also as an anti-inflammatory to heal both osteoarthritis and rheumatoid arthritis.

A researched showed that high concentrations of curcumin, which gives turmeric its distinctive color and can reduce exercise-induced muscle damage. Curcumin is a crucial immune booster based on the findings from animal studies and antiviral.

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6. Garlic

Garlic contains allicin, which is well-known to fight against viruses and bacteria. However, we can only obtain these benefits with real garlic and not just garlic powder. Garlic also used in every cuisine in the world which adds a little punch to food and it is a must-have for our health.

Even in our early civilizations garlic is known its value in combat infections. Moreover, garlic may reduce the hardening of the arteries, and there is no strong proof that it helps lower blood pressure.

In fact, eating garlic can provide an extensive variety of health benefits. These include reduced heart disease risk, improved mental health, and improved immune function and this also explains how garlic is particularly protective against the common cold and the flu.

More ways to stay healthy while stuck at home…

A variety of foods is the key to nutrition. Having just one of these foods won’t be efficient to help combat illnesses and other infections, even if you eat it regularly. Be attentive to serving sizes and recommended daily intake to ensure you do not get too much of a single vitamin and too little of others. Eating right is a great start, and there are other things we can do to protect us and our family from the flu, cold and other diseases while stuck at home.

Witten by:

Vergara, L.A

9th June 2020

#stayinghealthyathome

#stayhomesavelives

#eatinghealthyfoods

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#infectionprevention

References