Which are the best foods for boosting your immune system? Follow this list of the top 10 foods that boost immunity & fight against COVID.
When the immune system gets in touch with any organism that can produce disease, it performs an immune response. The immune system releases immunizers which help in fighting and killing those invaders. So, you will be protected more as much as your immunity will be strong. While taking steps to boost your immunity, one of the best methods is eating some specific foods that may help to boost the immune system. We have prepared a perfect collection of top ten foods that boost immunity and fight against COVID. Please carefully read the post and consult your doctor before using any of the food mentioned here and the right quantity for health.
Top 10 Foods that Boost Immunity & Fight against COVID
Broccoli is a super immunity booster food that is packed with essential vitamins and minerals. Vitamin A, C, and E, and other antioxidants are present in broccoli that can help you to strengthen your immunity power. Cook that vegetable as little as possible to keep its power intact. Better, if you just steam it. Apart from that, research says this is the best way to cook vegetables. So, clearly incorporate Broccoli in your list of immunity booster foods to fight against the COVID pandemic.
Garlic is one of the most common ingredients that is used in Indian foods. But do you know it is one of the best foods that boost immunity? Even a teaspoon of garlic adds zinc to the food. But do you know how much this is important for overall health? Many studies from civilizations say that garlic has its optimum value to fight against infections in the body. Many studies have shown that garlic prevents the hardening of arteries.
However, there is other evidence also that says garlic helps in lowering blood pressure. Garlic contains the immunity-boosting property named sulfur or allicin that lowers the chance of getting infected easily. For best results, take garlic in the morning on an empty stomach.
Kefir is a type of fermented drink that you can include in the list of foods that boost immunity. This is beneficial due to its properties like live cultures of bacteria. There is so much research on kefir that says that this is an immunity-boosting food. A review in 2017 disclosed that regular consumption of kefir helps with the following things:
- It can fight against bacteria.
- It helps by reducing inflammation
- Also, it supports the activities of antioxidants in the body.
Most of the researches was done on animals or in a laboratory. However, the research is still ongoing to find out how it prevents diseases in humans.
Theobromine is a type of antioxidant that protects the body from free radicals and boosts immunity. The radicals are produced in the body when it breaks down the foods and comes into contact with pollutants. These harmful radicals damage the body cells and invite dangerous diseases. Dark chocolates maintain the production of these radicals and help in getting a healthy immune system. Apart from that, dark chocolate works as a mood booster that gives relief from depression. But remember the dark chocolate is high in calories and saturated fat so take it in moderation.
Turmeric contains anti-oxidant and anti-inflammatory properties. Curcumin present in turmeric is best known for its healing power for any type of wounds and infections. This is often suggested for this pandemic to eat turmeric with milk. Most people recommend it with water. But to get the best result boil it with milk and enjoy the potential benefits of turmeric milk. Apart from that, different studies show that turmeric prevents dangerous diseases that are related to the intestine. So definitely, it is also one of the best foods that boost immunity and fight against the COVID pandemic.
These are part of the wheat kennel. However, this is the most nutrient part of wheat kennel. Wheat germ is rich in vitamin B, E, and zinc. You can take it with yogurt or with any shake. The other ways to take wheat germ include baked goods. Try wheat germ with herbs and spices as a coating of baked chicken. Whenever you wish to eat meatloaf or meatballs, use wheat germ instead of breadcrumbs. This immunity-boosting food that you are going to arrange on your plate.
As you know vitamin c is a powerful agent that fights against the common cold. Vitamin c speeds up the production of white blood cells. White blood cells are the key to fight against infections. Citrus fruits like grapefruits, limes, lemons, etc are the natural source of vitamin c. Your body can’t produce or store vitamin c. So you are recommended to take a daily dose of vitamin c which are:
- 75mg for women
- 90 my for men
If you are taking supplements, then avoid taking vitamin c more than 2000 milligrams a day. However, vitamin c can give you relief from the common cold. But there is no evidence that it can protect you from covid 19.
One of the high protein foods, Greek yogurt contains a live and active culture. It stimulates the immunity system and makes your body fight against infections. If you are taking yogurt for immunity boosting, then avoid flavored and sweetened ones. Rather you can mix it with healthy fruits or honey to enhance its taste. Yogurt also contains vitamin D. So search for that brand that mentions the presence of vitamin D in its label. Vitamin D is another component that regulates the immune system and defense stains dreadful infections. However, many clinical studies are ongoing to show evidence about its effect on deadly coronavirus.
Leafy green vegetables
Leafy greens are rich in magnesium that plays a role in kindling body inflammation. A recent study on 5000 adults has shown that people with recommended doses of magnesium are likely to get low levels of C-reactive proteins. This type of protein makes immunity weak. A half-cup of spinach supplies 20% of the daily recommended dose of magnesium in the body. Other good sources of magnesium include whole grains, legumes, nuts, and seeds.
Vitamins and minerals
Vitamins and minerals may not directly fight against covid 19. But they provide benefits to immunity and overall health. Take a look here to know five important vitamins and minerals that improve immunity power:
- Vitamin D: You can get vitamin D from natural sources like egg, fish, chicken, and cod liver oil. It activates the immunity power when the body gets exposed to pathogens like viruses and bacteria.
- Vitamin C: Make your body rich in vitamin c with the foods like lemon, kiwi, mango, and orange. And Vitamin C is named ascorbic acid that makes the enzymes work in the body.
- Vitamin E: Vitamin E helps the body to fight against infection. The rich sources of vitamin E include almonds, but, sunflower, etc, etc.
- Magnesium and zinc: Minerals also play an important role in boosting immunity. Magnesium converts D vitamins in its active help the body from deadly diseases. Zinc helps the body to respond to immune damage.
You can ask your doctor to recommend some vitamin and mineral supplements as per your body requirements. But make sure to take the right dosage to avoid further severe damage.