Covid 19 is a deadly virus which has affected communities all around the world. It is believed that covid 19 is directly related to a person’s immune system and has similar symptoms to those of severe acute respiratory syndrome. It effects the human respiratory system and causes difficulty in breathing, chest pain and chest tightness. The only way of protecting yourself against this virus till now is to boost your immune system in which nutrition plays an important role. Therefore incorporation of foods containing different nutrients (which help in strengthening the human immune system) in your diet is essential.
Following is the lists of foods that contain several nutrients which help in maintaining a strong immune system.
Citrus fruits contain a larger amount of vitamin C which helps to boost your immunity. Vitamin C helps in the production of white blood cells which help in fighting the viruses which invade the human body. It is an effective anti-oxidant which helps in reducing the oxidative stress produced as a result of fight against the viruses. The recommended intake of vitamin C is
Bell peppers are also a rich source of Vitamin C which performs an immunity boosting function. Red bell peppers are also packed with other antioxidant which may protect your body from the harmful effect of free radicals.
Broccoli is loaded with vitamins and minerals like 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. It contains Vitamin A in addition with Vitamin C which enhances the response time of the immunity cells which plays an important role in coping up with viral infestations such as Covid 19.
Garlic helps to boost your immunity mainly due to the presence of heavy concentration of sulfur-containing compounds, such as allicin. Allicin is a heat sensitive compound that survives for just a few hours. It is a powerful natural antibiotic and anti-viral compound which works effectively against killing dangerous micro- organisms and viruses such as Covid 19.
Ginger has been proven to have impressive antiviral activity mainly due to its high concentration of potent plant compounds. Ginger contains several compounds such as gingerols and zingeron which have been found to inhibit viral replication and prevent viruses from entering host cells. Gingerols and zingerons prevent the progression of viral growth by delaying their multiplication hence providing more time to the immune system to hunt the viruses down more efficiently.
Spinach is included in the list of immunity foods not just because it’s rich in vitamin C but also because it’s packed with numerous antioxidants and beta carotene, which helps in both increasing the infection-fighting ability of our immune systems and increasing its response time thereby aiding to boost your immunity.
Almonds are rich in Vitamin E which is another powerful anti-oxidant which comes second to vitamin C in anti-oxidant ability. Vitamin E can improve immunity and reduces the oxidative stress related to aging and might be beneficial for old people who are affected by the corona virus. It also helps in improving the mobility of white blood cells which tends to lead towards quick response to the site of infection.
Sunflower seeds are full of nutrients which include phosphorous, magnesium, and vitamins B6 and vitamin E. It also contains considerably high amounts of selenium. Selenium helps in reduction of oxidative stress and also helps in prevention of mutation of viral strains which may lead to emergence of new pathogenic strains which may lead to a worse condition.
Turmeric contains curcumin which is its main functional ingredient. Curcumin is an anti-inflammatory and anti-viral compound. It helps in reducing the inflammation at the site of infection which helps the WBC to perform their function more efficiently and prevents the growth of viruses hence performing an anti-viral function.
A major point which should be kept in mind is that all the food products mentioned above other than turmeric, ginger and garlic should be consumed only after boiling and should not be cooked as in may lead to a catastrophic nutrient loss and may cause the food not to perform its therapeutic function.
As for turmeric ginger and garlic, these must be consumed as it is in chopped or crushed form as chopping and crushing cause release of needed vitamins.