Corona Virus also known as COVID-19 is a well known virus which has evolved into an global pandemic and infected millions of people around us. We are already fighting it from outside our body by using mask and sanitizers. These external measures will keep the virus away from us. But, fighting the virus externally alone does not help us to be safe. We need to prepare ourself to withstand and fight against the virus from inside. We need to make our immunity strong to fight and destroy this virus. Strengthened Immunity not just defend us from Corona virus but with many other virus & bacteria’s like Cold & Flu.
Best part is that, it is very simple. You don’t need to struggle more to boost your immunity, you just need to include these 9 foods into your diet every day and you will experience the strength. Every shopping that you do, or every shopping list that you create, make sure these were part of it.
- They are rich source of proteins, vitamins, minerals and dietary fiber.
- Dry fruits increase your nutrient intake as they are rich in potassium, iron, folate, calcium and magnesium.
- The antioxidants boost your immunity, keeping you healthy and free from diseases and other illnesses. Dry fruits contains antioxidants such as Polyphenol which improves blood flow, better digestive health, decreased oxidative damage and reduced risk of many diseases.
- Fruit tend to contain significant amounts of natural sugars. Because the water has been removed from dried fruit, this concentrates all the sugar and calories in a much smaller package.
- One piece of dried fruit contains about the same amount of nutrients as the fresh fruit, but condensed in a much smaller package.
- By weight, dried fruit contains up to 3.5 times the fiber, vitamins and minerals of fresh fruit.
Therefore, one serving can provide a large percentage of the daily recommended intake of many vitamins and minerals, such as folate. However, there are some exceptions. For example, the vitamin C content is significantly reduced when the fruit is dried.
Common dried fruits contain 38–66% sugar, and eating too much of them may contribute to weight gain and various health problems.
- Nuts have immune boosting power from Iron, Zinc and Vitamin B
- Source of multiple Vitamins and minerals which supports immune system
- Brazil nuts are rich sources of Selenium
- Almonds and peanuts are having loads of Vitamin E
- Nuts are very high in calories. So, if you are watching your weight then stick to a handful.
- A healthy immune system requires adequate intake of vitamin B6, which pistachios abound in.
- Vitamin B6 found in fresh pistachios also promotes blood flow by helping to carry oxygen through the bloodstream to cells, and helps maintain the health of lymphoid glands, such as the thymus, spleen and lymph nodes. All of these things help the production of white blood cells that defend the body from infections.
- A zinc deficiency can lead to a compromised immune system, which Cashew will support us.
- Studies have shown that boosting zinc intake has been associated with a healthier immune response, meaning that cashews could help you fight off your next cold.
- Copper found in fresh walnuts helps maintain bone, nerve, and immune system function
- Vitamin B6, on the other hand, strengthens your immune system and support nerve health.
- Indian spices are considered to be one of the best over the shelf immunity booster.
- Prefer including turmeric, mustard, asafoetida (hing), coriander, turmeric, fenugreek (methi), cloves, pepper, cinnamon, garlic, ginger and curry leaves into your diet.
- Spices helps you in digestion and flush out any toxins from your body.
- Holy Basil leaves (Tulasi leaves) are rich in phytonutrients (such as antioxidants, flavanol) chlorophyll, vitamins, and minerals, as well as Eugenol, a bioactive compound that has anti-microbial, anti-fungal and anti-bacterial properties and reduces stress and plasma glucose levels.
- Ginger is well known for its anti-inflammatory, antifungal, and anti-cancer properties
- Ginger has been extensively used for curing colds and coughs, nausea, asthma, travel sickness, morning sickness, arthritis, gastrointestinal complaints and even depression.
- Fenugreek which acts a natural anti-oxidant and strengthens immune system.
- Garlic has potent anti-oxidant properties, and helps in reducing stress and high blood pressure.
- It also helps to enhance thiamine (vitamin B1) absorption in the body and prevents beriberi.
- Turmeric contains a bioactive compound known as curcumin, which acts as an anti-inflammatory agent.
- Red bell peppers contain almost 3 times as much vitamin C as an Orange.
Green Leafy Veggies
- Leafy greens like cabbage, spinach and broccoli are good sources of vitamins A, C and E, as well as folate, antioxidants and fibre.
- These vitamins also have an antioxidant action that helps in cell function and integrity as well as development.
- Broccoli is supercharged with vitamins and minerals. Packed with vitamins A, C, and E, as well as fiber and many other antioxidants, broccoli is one of the healthiest vegetables you can put on your plate.
- Spinach made our list not just because it’s rich in vitamin C — it’s also packed with numerous antioxidants and beta carotene, which may both increase the infection-fighting ability of our immune systems.
Vitamin C Rich Fruits
- Most people turn straight to vitamin C after they’ve caught a cold. That’s because it helps build up your immune system.
- Vitamin C is thought to increase the production of white blood cells, which are key to fighting infections.
- Body cannot store or produce Vitamin C. So, we have to daily consume them. On an average, we have to consume 75 to 100 mg of Vitamin C daily.
- Besides boosting your immune system, vitamin C may help you maintain healthy skin.
- Beta carotene, which your body converts into vitamin A, helps keep your eyes and skin healthy.
- Papaya is another fruit loaded with vitamin C. You can find double Source the daily recommended amount of vitamin C in a single medium fruit.
- Papayas also have a digestive enzyme called papain that has anti-inflammatory effects.
|Fruits||Quantity of Vitamin C per 100g (% DV)|
|Guava||228mg (254% DV)|
|Kiwifruit||93mg (103% DV)|
|Strawberries||59mg (65% DV)|
|Oranges||53mg (59% DV)|
|Papaya||61mg (68% DV)|
|Tomato||23mg (25% DV)|
Yoghurt & other dairy products
- Dairy foods such as milk, cheese and yogurt contain essential nutrients, including vitamins A and D, zinc and protein, which support immune function.
- Good bacteria present in the probiotic foods can actually help boost your immune function.
- It does so by stimulating your immune response to fighting diseases and promoting beneficial bacteria growth in the gut.
- It is also fortified with Vitamin D, another nutrient linked to cold and flu resistance.
- Vitamin A supports the tissues of the gastrointestinal tract and respiratory systems.
- Vitamin D plays a role in the gastrointestinal tract and protects against lung infections.
- Zinc helps with immune system function and the maintenance of skin integrity.
- Protein aids in healing and recovery.
- Both green and black teas are packed with flavonoids, a type of antioxidant.
- Where green tea really excels is in its levels of epigallocatechin gallate (EGCG), another powerful antioxidant.
- EGCG has been shown to enhance immune function.
- Green tea is also a good source of the amino acid L-theanine. L-theanine may aid in the production of germ-fighting compounds in your T cells.
- To battle common cold and flu during the season, hot soups help to de-clog your nasal passages by increasing the temperature of your airways.
- It also promotes increased secretions that aid in getting rid of bacteria and viruses from your system while the spices have an anti-inflammatory effect against colds and even help suppress coughing, pain and fever and act as a mild sedative too.
- Garlic in particular targets H. pylori, the culprit for ulcers and stomach cancers.
No food can directly cure or control the Corona virus but these food will give you the strength to fight against the virus. It is mandatory to follow the guidelines such as maintaining physical distancing, wearing a mask, washing hands to safe guard yourself from virus.
But, we from Shopler will always recommend you to reduce your visits outside and visit only when necessary to stay away from Corona virus. The virus can be controlled only when we stop the chain. So, always plan your shopping and reduce your time outside. Make use to Shopler shopping lists for all your grocery, vegetable & other shopping needs.
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