The COVID pandemic has left an indelible mark on human history. Moroever, it has also prompted us to look at health from a renewed perspective. It has almost become an unspoken norm to carry any sort of disinfectant and a face mask when we step out of the house. While masks, disinfectants, vaccines, and handwashing are effective preventive measures that help protect and prepare us for the unknown, there is one system within our bodies that is always on guard – our immune system.
With the threat of new COVID variants and onset of the flu season, now more than ever, there is a greater emphasis on boosting the immune system. Although there has been no proven research on whether certain foods help fight Coronavirus physically. A stronger immune system ensures a faster recovery and a better fight against other viruses and flu’s. By including certain simple foods to your diet you can boost your immune system, thus maintaining a healthy lifestyle and that can also potentially lead to a prolonged lifespan. Here are some protective foods that should be included in your diet…
- Start with a side of greens – preferably, Broccoli
Rich in Vitamin A, C and E as well as antioxidants and fiber, Broccoli’s are exactly the thing to start your immunity-boosting journey with. These miniature tree looking vegetables belong to a family called cruciferous vegetables. Although study shows raw or steamed broccoli is proven to retain most of its nutrient content, other methods like cooking, boiling and stir-frying don’t do much damage. In fact, half a cup of cooked broccoli provides 84% of the reference daily intake (RDI) of Vitamin C, which is more than one half-orange can offer, just to draw you a picture!
- Citrus fruits – storehouses of Vitamin C
Citrus fruits like oranges, lemons, tangerines, grapefruit are storehouses of Vitamin C and predominate the market this season. The Vitamin C in these fruits help protect cells and neutralize free radicals which are responsible for a number of chronic diseases. This helps in building a protective immune system, making you less susceptible to flu and viruses.
- Probiotics for a happy gut…and a happy immune system!
Probiotics are essentially live bacteria found in fermented foods that help protect and strengthen the gut and the immune system. Although ordinary curd and yogurt are fermented foods, they aren’t probiotic because stomach acids kill the good bacteria in them, preventing them from reaching the intestine. But don’t be alarmed! Trust the probiotic yogurt and dahi to the job. Taking probiotics daily may not make you a superhuman, but it increases gut health through increased growth of beneficial bacteria in the gut, strengthening the lining of the gut and increasing the production of immune cells.
- Berries for a ‘berry’ healthy immune system!
As many are there types, so are their many benefits. Berries like blueberries and strawberries are known for being rich in antioxidants and anti-inflammatory properties. They are a great source of Vitamin C, which only contributes to a better immune system. Flavonoids – a type of antioxidant that reduces damage to cells, can be found in blueberries. More importantly, they are fun to eat!
- Go a little ‘nuts’
Nuts are delicious to eat which makes it all the more easy to include them in your immunity boosting diet. Nuts like almonds contain Vitamin E which is a powerful antioxidant that helps fight off free radicals in the body. Walnuts are essentially brain food and immunity boosting food rich in fiber, protein, B vitamins and much more. Kill the cravings in-between meals by snacking on some yummy pistachios or cashews that are essentially rich in minerals.
- The two essential ‘G’s’ – Garlic and Ginger
Although these two alone are known for their strong taste and smell, they contribute majorly to the world of cooking. Alliin present in garlic helps boost the immune function while Gingerol which is the main bioactive ingredient present in Ginger is a highly effective medicinal property.
- Say yes to Green tea!
Despite the more popular perception of green tea as a weight-loss aid, this beverage has many other amazing properties. The leaves contain catechins, which are antioxidants that help prevent cell damage among other benefits.What makes it different from your average cup of tea is the level of oxidation in them. The tea leaves are produced by steaming freshly picked leaves, leaving little time for oxidation and ensuring the retention of chlorophyll levels in the leaves which lends it its green colour.