Winter flu, coupled with an ongoing pandemic, is not a very desirable combination. If you are too worried that a cough or cold is a symptom of COVID-19, you need to boost your immunity this season. Now that we have reached a food that can boost your immunity, let’s understand what your immunity is!
What is Immunity?
It is a condition in which certain diseases can be resisted, especially by preventing the outbreak of pathogenic microorganisms or by counteracting the effects of the product. The immune system is made up of organs, cells, tissues, and proteins that work together in the physical process of fighting pathogens (viruses, bacteria, foreign bodies that cause infections and diseases). When our immune system comes into contact with pathogens, it triggers an immune response. The immune system releases antibodies that attach to and kill antigens or pathogens.
Simply put, immunity is the power to fight and drive away viruses and bacteria that make us vulnerable and ill. It is the front line of defense. To boost your immunity, you need to choose a healthy lifestyle such as:
- Regular exercise
- Healthy and nutritious food
- Get enough hydration
- Good sleep
- Stress management
- Avoid smoking and alcohol
- Avoid processed, canned, preserved and refined foods
Magical foods that can help boost your immunity
The above will certainly help boost your immunity, but here are some magical foods that will help you too.
- fruit: Full of vitamins and minerals. They are a rich source of vitamin C and vitamin A, which play a very important role in boosting immunity. They are full of antioxidants. Citrus fruits such as oranges, grapefruits, sweet limes, lemons, kiwis, papayas and all kinds of berries are best suited. To get the most out of your fruits, you should always consume seasonal, locally grown fruits. If there is no limit, we recommend 2-3 glasses of fruit per day.
- Vegetables: Like green leafy vegetables, broccoli and red peppers are rich in vitamins, minerals and antioxidants. Green leafy vegetables are packed with dietary fiber and water. They contain vitamins A, C and K. Calcium, iron, magnesium and potassium are the minerals we can get from them. They are also an excellent source of phytochemicals such as retaine, zeaxanthin and beta-carotene that rejuvenate our health. In fact, broccoli is rich in vitamins A, C and E. Contains sulforaphane, an antioxidant. It is rich in fiber that supports the immune system. Red bell peppers are rich in vitamin C, which is comparable to citrus fruits. If you need a sufficient amount of vitamin C with fruit sugar (fructose), peppers are the best choice. It is also an excellent source of beta-carotene (converted to vitamin A). It not only boosts immunity, but also improves skin and eye health.
- Nuts and seeds: A good source of good fats / omega-3 fatty acids, it contains protein and antioxidants along with vitamin E minerals. In nuts and seeds, almond and sunflower seeds help boost immunity. Vitamin E is fat-soluble and is abundant in almonds! Sunflower seeds are an excellent source of phosphorus, magnesium, selenium, vitamins B-6 and E. Vitamin E is very important for the regulation and maintenance of the immune system.
- Roots like ginger and garlic: Ginger is inherently anti-inflammatory and antioxidant, which helps prevent illness. Certain compounds in ginger help our body prevent bacteria. Both ginger and dried ginger are good for boosting immunity. garlic It is used as a home remedy for common coughs, colds and other illnesses. Contains allicin, lowers blood pressure and cholesterol, and helps with heart health.
- Green Tea: Rich in antioxidant flavonoids and epigallocatechin gallate (EGCG). Studies have shown that ECGC helps boost your immunity. Green tea also contains L-theanine, an amino acid that helps produce compounds called T cells that fight bacteria. This helps reduce inflammation in the body and fight infections.
- Dark chocolate: Cocoa in dark chocolate can enhance the defenses of the immune system. Dark chocolate may help fight a stubborn cough. It contains an antioxidant called theobromine, which helps boost immunity by protecting the body’s cells from free radicals. However, dark chocolate is high in calories and saturated fat, so it is important to maintain potion control.
These are some foods that help boost your immunity. Along with these, there are many more foods that help us, such as Amla, Khalidra, Neem, Tulsi, Ashwagandha. They are known to enhance immune function. As with all foods, partial control should be maintained. Check with your doctor, nutritionist, or nutritionist before trying any of the above foods.
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