While Social Distancing, self-quarantine are the safety measures against the pandemic CORONA (COVID-19). Good Nutrition at such times are important to keep yourself immune, such times when you are locked down it’s the best time when one can do a self-check and adopt some good eating habits and include some immunity boosting foods in their diet plan.
The immune system is your organs, cells, tissues, and proteins. Together, they fight off pathogens, which are the viruses, bacteria, and foreign bodies that cause infection or disease.
When the immune system comes into contact with a pathogen, it triggers an immune response. The immune system releases antibodies, which attach to antigens on the pathogens and kill them.
Incorporating specific foods into the diet may strengthen a person’s immune response.
Immunity boosting foods that can be included in daily diets are:
From your Kitchen
Turmeric, cumin, coriander seeds, Fennel seeds, ginger (fresh or dried ), pepper , cinnamon, cardamom, garlic, cloves, star anise
These have antioxidant and anti-inflammatory properties, each on their own is a powerful superfood for boosting immunity.
Protein
Plays a role in the body's immune system, especially for healing and recovery.
Source : paneer, cheese , tofu , eggs , meat etc.
Probiotics such as greek yogurt and curd, pomegranate .
Vitamins
Vitamin A helps regulate the immune system and protect against infections by keeping skin and tissues in the mouth, stomach, intestines and respiratory system healthy.
Source : potatoes, carrots, broccoli, spinach, red bell peppers, apricots, eggs or foods labeled "vitamin A fortified," such as milk or some cereals.
Vitamin D
As the vitamin D receptor is expressed on immune cells (B cells, T cells and antigen presenting cells) and these immunologic cells are all are capable of synthesizing the active vitamin D metabolite, vitamin D has the capability of acting in an autocrine manner in a local immunologic milieu. Vitamin D can modulate the innate and adaptive immune responses. Deficiency in vitamin D is associated with increased autoimmunity as well as an increased susceptibility to infection.
Source : Vitamin D Supplementation
Vitamin E
vitamin E is also powerful antioxidant. vitamin E is crucial for maintaining a healthy immune system, in older people.
Source : Almonds, sunflower seeds, hazelnuts, peanut butter
Vitamin C
vitamin C is essential and acts as an antioxidant which help fight to free radicals, a type of unstable molecule known to damage the immune system.
vitamin C may is also particularly helpful in boosting the immune systems of people under major stress.
Source: citrus fruits, kiwi, berries, red and green peppers, broccoli, amla, kale, Spinach, tomato.
Vitamin B6 is vital to supporting biochemical reactions in the immune system
Source : chicken ,fish like salmon and tuna, green vegetables and in chickpeas, Mushrooms
Zinc
Zinc is an essential mineral involved in the production of certain immune cells. The National Institutes of Health (NIH) caution that even mildly low levels of zinc may impair your immune function.
Source: cashew, chickpeas
Omega-3 Fatty Acids
Omega-3 fatty acids are a type of essential fatty acid known to suppress inflammation and keep the immune system in check.
Source : some types of Fish , flaxseed, walnuts, supplementation
Green Tea, chamomile tea
Being rich in anti-oxidants called Polyphenols. Polyphenols are efficient infection fighters. They protect the body against potential viruses, infections and sickness.
Dark Chocolates
Dark chocolate contains a heavy concentration of theobromine, an antioxidant that has been proven to alleviate coughing.
Olive oil and Ghee
A study published in the ncbi found that olive oil's high content of polyunsaturated fatty acids act as an anti-inflammatory agent in the body.
Other items including whole grains and variety of fruits and vegetables can overall constitute super immunity
Other Small lifestyle changes also help and one should see the bigger picture:
- Avoid smoking
- Exercise regularly
- Maintain a healthy weight
- Avoid alcohol or drinking in moderation
- Get enough sleep
- Don’t stress
- Practice correct hand-wash and oral hygiene
- Hydrate
References
About The Author
Nutan Khimasiya certified Fitness and Nutrition expert. Nutan Khimasiya is internationally certified Fitness and Nutrition expert from ACSM-Clinical Nutrition, K11-Sports Nutrit..
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