Strong immune system is best defense against infectious diseases and a key to good health. By strengthening the body’s natural ability to defend itself a strong resistance against infections can be built. Proper nutrition and hydration are vital. People who eat a well-balanced diet tend to be healthier with stronger immune systems and lower risk of chronic illnesses and infectious diseases.
We have known for a very long time that nutrition is linked to immunity along with its risk and severity of infection. Poorly nourished individuals are at a greater risk of various bacterial, viral, and other infections. A poor diet also leads to severe nutritional deficiencies. Therefore, it is imperative for all of us to pay attention to our diet and nutritional status during the ongoing COVID-19 pandemic.
Consuming good quality diet is always important and more so during the COVID-19 pandemic. A healthy diet should include all food groups such as whole grains, legumes, pulses, nuts, oils and especially vegetables and fruits which help to boost vitamins and minerals in the body. Adequate amounts of mineral and vitamins provided by a healthy diet helps to ensure sufficient numbers of immune cells and antibodies, which are important as the body mounts a response to infections.
FOODS TO BOOST IMMUNITY
1. Vitamin C rich foods
A. Amla: It is rich in vitamin C, which boosts the production of white blood cells (WBC) in the body that help in fighting several infections and diseases. Consume amla juice to boost your immunity. Amla(100gm) contains 600mg of Vitamin C .
B. Orange: Orange juice can help support a strong immune system by providing a variety of vitamins and nutrients. Because of their high vitamin C content, oranges are associated with boosting the immune system. Orange (whole fruit – 100gm) contains 42.72 mg
C. Guava: Guavas are one of the richest sources of vitamin C . It contains 4 times the vitamin C content present in oranges. Vitamin C helps improve immunity and protects you against common infections and pathogens. Lycopene, quercetin, vitamin C and other polyphenols act as potent antioxidants which neutralize free radicals generated in the body, and helps to maintain good health. Guava(100gm) contains 222mg of Vitamin C
2. Turmeric: Turmeric aids in making our immunity stronger, the active compound in it is the curcumin; which possess healing properties. Turmeric helps the body naturally cleanse the respiratory tract. Turmeric helps fight the infection and it’s anti-inflammatory properties relieve individuals from the direct impact of cold and flu. Curcumin suppresses various inflammatory molecules which are responsible for the causes of the damage by viruses. It helps to reduce symptoms and provides relief. Exhibits antiviral properties by slowing down the replication of the virus. Curcumin hence reduces the viral load.
3. Garlic: Allicin an active compound in garlic is responsible for its antiviral, antifungal, and antibacterial properties. It boost your immune system by boosting the disease fighting response of WBC.
Ryan Fernando is a Celebrity Nutritionist Counsellor, Speaker, Lecturer, Radio Jockey, Author and the Founder of QUA Nutrition Clinics.
QUA Nutrition is a Nutrition Counselling services company. We at QUA, realize that each consumer is different, with varied health and nutrition needs. The Qua Nutrition experience is one in which you meet world-class best Nutritionists, available to you worldwide (via online portal, skype telephonic, across time zones) specialised in medical nutrition, sports nutrition, weight loss, weight gain, pediatric nutrition, thus working with you to achieve your goals with a Customised Nutrition Plan.
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