Immune Boosting Foods that may help combat seasonal flu and Coronavirus
Coronavirus pandemic has left us all with fear, anxiety, and panic. CDC and WHO has released guidelines to maintain social distancing, washing hands frequently, staying home, limit exposure outdoors unless absolutely necessary. There is still no vaccine /cure so it is imperative that we all follow these guidelines and fight this together.
Our Immune system plays an important role in fighting against diseases. Doctors and scientists believe that coronavirus attacks our lungs and damages our Immune system so it would be wise to eat a well-balanced diet that boosts immunity. There is no specific diet/foods that help prevent this virus yet so its best to limit our chances of catching the flu. Flu weakens our Immune system and our body will be easily prone to catching infections.
Research shows that foods rich in Antioxidants help boost Immunity and help to fight against the flu . Antioxidants are compounds found in foods that help fight free radicals and boost our immunity. Here are some foods that we include our diet to boost our immune system:
Eating foods rich in Vitamin C
Vitamin C helps in fighting inflammation and brightens our skin and a rich source of antioxidants. Citrus fruits like — orange, kiwi, grapefruit, lemon; Red bell peppers, spinach are good sources of vitamin C.
Cruciferous vegetables
‘Cruciferae’ means cross-bearing and due to their shape, They look like flowers and the petals are in the form of a cross. The common cruciferous vegetables are cauliflower, cabbage, broccoli, bok choy, kale, garden cress, Brussels sprouts, and leafy greens.
Berries and Carotenoids
Blueberries, Strawberries, Raspberries, blackberries are very rich in antioxidants. Blueberries are a rich source as they contain an antioxidant compound known as Anthocyanin which is known to fight against inflammation. Carotenoids have antioxidant properties and are found in carrots, tomatoes, pumpkins, corn, sweet potatoes, watermelon, papaya, oysters, salmon.
Nuts &seeds
These are rich in Vitamin E, a powerful antioxidant. Almonds, pecans, hazelnuts, sunflower seeds, pumpkin seeds, avocado, seafood are some of the rich sources. Foods that are rich in omega 3 and 6 fatty acids like walnuts, chia seeds, fish also support better immune function.
Turmeric
It is known for its anti-inflammatory and anti-bacterial properties. It contains a powerful antioxidant known as Curcumin which helps fight common cold and flu. In Asian cuisines, it is widely used in cooking and as a topical application on wounds. Turmeric latte or Golden milk latte has become very popular lately and it's easy to make and best to consume before bedtime, as it enhances good quality sleep.
Ginger
Ginger root is rich in anti-inflammatory properties. It is known as an excellent source to reduce most digestive issues. One of the best ways to consume is to Ginger tea first thing in the morning.
Masala chai Latte
Masala chai is a sweet, spicy aromatic beverage consumed almost on a daily basis in India. It contains a combination of spices like ginger, cardamom, peppercorns, cinnamon, fennel, Tulsi, ashwagandha and is brewed with black tea leaves, milk, and sugar. The spice mix can be pre-made or freshly ground and boiled in water before adding milk. The spices enhance immunity and boost metabolism and aid in digestion.
Yogurt
Rich in probiotics, protein, vitamin A and zinc. Yogurt helps in maintaining a healthy gut and enhances our Immune system. It’s best to choose plain yogurt,add some berries with sweetener of your choice.
Zinc-rich foods
Zinc plays a central role in the Immune system. People who are deficient in zinc are easily susceptible to pathogens which weakens our immune system. Zinc supplements are recommended in children with low immunity. Foods that are rich in zinc are legumes, beans, meat, dairy, eggs, whole grains, Dark chocolate.
In summary
Foods that promote healthy gut bacteria and help reduce gastrointestinal problems are key to boosting Immune health as there is a direct correlation between gut and immunity. If possible, Do not rely on supplements, try and consume freshly cooked meals, fruits and vegetables. Eating a well-balanced meal and consuming lots of liquids — water, herbal teas, turmeric, matcha or cacao latte can improve immunity.
Sources :
For further information, check out these sources and to follow guidelines provided by the CDC and WHO and keep yourselves updated.
