As we all know that COVID – 19 was declared as a global pandemic by the WHO (World Health Organization). And while the nations are grappling with imminent dangers that this pandemic poses to humanity, there are few key measures and some healthy foods that can take to fight with Covid-19. Time always teaches you something when it is tough. The word COVID can be broken into key nutritional elements your diet must possess: Calories, Oxidative Stress, Vitamins, Inflammation, and Detoxification. In this article, we are going to talk about diet changes that can help boost immunity and improve your body’s ability to fight diseases and infections.People who are suffering from pre-existing illnesses like hypertension, cardiovascular disease, respiratory issues, and diabetes are at a higher risk of having COVID 19 complications, it also aggravates with age as the general immunity reduces as you get older. Here is a list of foods to boost your immune system during coronavirus:
Healthy Foods to Fight COVID-19
1. Bell Peppers (Red)
When it comes to fruits and vegetables high in vitamin C, bell peppers reign supreme especially red bell peppers. One cup of chopped red bell peppers contains about 211% (about twice more than an orange 106%) of your daily value of vitamin C, it is proved by the U.S. Department of Agriculture. Vitamin C can lower the risk of respiratory infections and contributes to immune defense by supporting a variety of cell functions. this Healthy food to fight with COVID-19 can also help the growth and repair of tissues in your body. If you are taking vitamin C daily, essential for good health because our bodies don’t produce it naturally. If you prefer them cooked, throw a handful in a pan for a quick stir-fry.
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Another source of vitamin C is Broccoli. It is so rich in Vitamin C that just half a cup contains 43% of your daily value of vitamin C. Broccoli is packed with antioxidants and phytochemicals that support our immune system. Apart from Vitamin C it also contains vitamin E, an antioxidant that can help fight off bacteria and viruses like Covid-19. Vitamin C and E are nutrients peoples usually aren’t getting enough of in their diet, so finding simple ways to add it in is crucial.To get the most out of this powerhouse vegetable, eat it raw or just slightly cooked or you can saute it with garlic and Parmesan, or stir-frying with mushrooms, bell peppers, ginger, and garlic.
A half a cup of strawberries to get 50% vitamin C you need for the day. Vitamin C can help protect cells from damage caused by free radicals that’s why it is great for strengthening your immune system that we’re often exposed to in the environment. If you dont like raw you can chop strawberries and add it to yogurt, oatmeal, or on top of whole-wheat toast with peanut butter and they go well with smoothies. Strawberries are the good sources of Vitamin C and food help boosts your immunity from COVID-19.
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There is a lot of protein that Chickpeas contains and an essential nutrient made of amino acids that help grow and repair the body’s tissues. According to the Academy of Nutrition and Dietetics, it’s also involved in synthesizing and maintaining enzymes to keep our systems functioning properly. Chickpeas are also come packed with zinc, which helps the immune system control and regulates immune responses. You can also make roasted chickpeas, they are great as a quick great snack or salad topper. Make sure they’re completely dry before roasting. Then add a few tablespoons of olive oil and bake at 400 degrees Fahrenheit, stirring halfway through until they’re crispy. If you’re using canned chickpeas, you have to rinse them thoroughly to cut down on sodium content.
Not only is garlic full of rich flavor, but Garlic is also packed with health benefits such as lowering blood pressure and reducing the risk of heart disease. Garlic’s immunity-boosting abilities come from its heavy concentration of sulfur-containing compounds, which can help fight off some infectious diseases like coronavirus. Garlic has been shown in the past to help ward off the common cold. A report published in Advances in Therapy in 2001, participants who took garlic supplements were less likely to catch a cold. It’s an easy vegetable to work into your diet and you can add to it anything from pasta sauce and salad dressings to soups and stir-fry dishes and make an aim to consume two to three cloves per day because it is one of the ways to boost our immune system to fight Coronavirus.
Spinach is full of antioxidants and rich in vitamin C that help shield our immune cells from environmental damage. Apart from both, it has beta carotene, which is the main dietary source of vitamin A, an essential component of proper immune function. It’s best to consume spinach raw or slightly cooked like broccoli. Try to incorporate more spinach into your diet, blending it in a smoothie, cooking it with your morning eggs, or, as an easy side dish, lightly sauteing with garlic.
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7. Sunflower Seeds
Sunflower seeds are rich and high in vitamin E and work as an antioxidant and helps boosts the immune system. According to the National Institute of Health, small but mighty, just one ounce of dry-roasted sunflower seeds can give you 49% of your daily value of vitamin E. Take a baking pan roast unshelled sunflower seeds at 300 degrees Fahrenheit with parchment paper until they’re lightly browned and add the seeds to your salad or toss them with roasted vegetables. Take it into your healthy diet to fight COVID-19 or you can also use raw seeds in place of pine nuts for some homemade pesto.
Sun exposure is the best source of vitamin D and now it can also be provided by some foods, including mushrooms. Mushrooms as a rich source of vitamin D found that the “sunshine vitamin” can help enhance the absorption of calcium, which is good for bone health and may also protect against some cancers and respiratory diseases. Mushrooms are great as an appetizer or side dish and roasting them at about 350 degrees Fahrenheit, using one to two tablespoons of oil, minced garlic, a dash of salt and pepper. For something more flavorful, bake button mushrooms stuffed with cheese, onion, and artichoke hearts.
Yogurt is a great source of probiotics. Probiotics are good bacteria that can help promote the immune system and a healthy gut. Recent studies have also found probiotics to be effective for fighting the common cold and influenza-like respiratory infections that’s why it can be the best food to fight coronavirus. Choose plain yogurt rather than anything too flavored or sweetened and topping it with fruit and honey. Or, you can add it to your favorite post-workout smoothie too. Those on a dairy-free diet can still benefit from coconut-milk and almond-milk yogurt options because it comes in those healthy foods to boost your immune system during coronavirus.
So we have discussed foods to boost your immune system during coronavirus which contains the proper information regarding food help boosts your immunity from COVID-19,. I hope you will love reading this content and if you love to know more about COVID-19 then kindly read our other articles.