Nutrition and immunity are always interrelated and the immunity of your body always depends on the nutrients you take daily. The immune system is the body’s defense against disease whether it’s natural or artificial, needs a proper intake of food. Amidst this situation of COVID-19 or the noble coronavirus, where it has been declared as a global pandemic by WHO, and the vaccine is yet to be discovered, the only way to protect yourself is by maintaining good personal hygiene and increasing your natural immunity with proper nutrition.
With so much information at your fingertips, it’s hard to say fact from fiction but if you are looking for a strong immune system to protect you, then yes between a strong immune system and a healthy diet, your body is going to allow you to better take any hit from a virus or cold. But an unbalanced diet is one way your body develops immune-related deficiencies, leading to greater health risks and longer recovery times.
So, nutrition and COVID-19 are interrelated with many other co-factors for strong immunity and proper nutrition is one of the important factors to play a role in immunity booster to fight against COVID 19.
If you are looking for proper nutrition tips to raise immunity and have already scratched your head looking for one, then this article is surely going to help you.
Nutrition to enhance your immunity
First and foremost, eat low carb as it helps to control high blood pressure and sugar. A low carb diet helps you to slow down your diabetes and set your diet chart with protein-rich food which keeps you in a good shape. Along with these, keep green vegetables and fruits rich in beta-carotene, ascorbic acid, loaded with a good amount of essential vitamins in your diet. Including mushrooms, green vegetables like broccoli, spinach as some good options to build resilience in the body against infections.
And to add on this, if you are looking for supplements that are rich in omega 3 & 6 fatty acids for your daily dose, you must visit the best pharmacy store for generic medicine.
Though there are natural immunity supplements like ginger, gooseberries (amla), and turmeric which may be termed as super foods also which are essential components in almost all Indian dishes.
The diet will be complete if you can include some probiotics like yogurt or Yakult and fermented foods which rejuvenate the composition of gut bacteria and is important for the absorption of nutrients.
Along with all of these, the below-listed combination of essential vitamins and minerals will keep your body healthy and more fit.
Vitamin C has antibodies that help fight against bacteria and infections. Consume more oranges, grapefruit, broccoli, strawberries, red bell peppers, and tomato juice to get your fill of Vitamin C and build up a strong immunity system.
Vitamin D is used to fight off infections as well as works to maintain strong bones. Have salmon, mushrooms, fortified milk, cereals, and bread daily to keep your Vitamin D at par.
Vitamin A helps to regulate the immune system and protects against infections by keeping your tissues and skin healthy. Vitamin A can be found in foods such as sweet potatoes, carrots, apricots, and spinach.
Vitamin E is another essential antioxidant whose job is to fight cell damage. Plant-based foods such as nuts and peanut butter are filled with vitamin E.
Zinc works as an antioxidant and boosts the metabolism along with helping to heal wounds. Meat, shellfish, beans/legumes, and nuts/seeds are high zinc foods.
Though it’s generally considered safe to take multivitamins that are easily available in the pharmacy store for branded medicine, the combination of all these helps you to be less prone to illness.
The best approach to preventing illness is to eat a diet that is high in fruits, vegetables, whole grains, heart-healthy fats, and lean proteins to provide your body with the best variety of nutrients.
Always keep yourself hydrated by having at least 8-10 glasses of water every day. You may also add some juices of citrus fruits and coconut to this.
It will be nice to mention if you are craving snacks while working from home, keep it nutritious as much as possible.
For instance, consider nuts and seeds, whole grains, or even beans like the recipe for roasted, seasoned chickpeas to be your favorite snack.
While, with all these, you may not be completely able to avoid falling sick, though building up a strong immunity system acts as the first line of defense.
The Ministry of AYUSH has recommended the following self-care guidelines as preventive measures and to boost immunity with special reference to respiratory health.
- Drink warm water throughout the day.
- Practice Meditation, Yogasana, and Pranayama.
- Increase the intake of Turmeric, Cumin, Coriander, and garlic.
- Drink herbal tea or decoction of Holy basil, Cinnamon, Black pepper, Dry Ginger, and Raisin.
- Avoid sugar and replace it with jaggery if needed.
- Apply Ghee (clarified butter), Sesame oil, or Coconut oil in both the nostrils to keep the nostrils clean.
- Inhale steam with Mint leaves and Caraway seeds.
Without any second argument, good nutrition is fundamental to improving immunity but maintaining a good regime of your day is advisable to make your immune system a stronger one. Get a good ample amount of sleep daily with some workouts and yoga to lower your stress levels. And if you are on any regular medication, do take proper dosage and get your medicines from the best medicine shop for the branded medicine.
While the health workers are being the frontline COVID-19 warriors, all of us can do a little bit by staying indoors, maintaining social distancing, keeping hydrating, and following basic personal hygiene.
Stay Safe and keep yourself immune!