Immunity boosting meals and foods

Please note:

The focus of this article is to keep ourselves healthy and strong by providing good food and nutrition to stay healthy and strong. It is not a supplementary food or meal that can cure diseases. It is just to keep your self with sufficient nutrition to be stronger. During this pandemic situation with the 2019 coronavirus COVID-19, it is important to understand that no supplement, diet, or other lifestyle modification can cure Covid 19.

Only social distancing and proper hygiene practices can protect you from COVID-19. Currently, no research supports the use of any supplement to protect against COVID-19 specifically.

About: Immunity boosting meals and foods that help build the immune system.

Immunity boosting meals and foods that help build the immune system of the body. It helps our body to fight diseases and infections. Gets you stronger right away is the best thing you can do to survive healthy and strong. During this pandemic situation where every life is so precious and beautiful that these things cannot be ignored. As every single life is bound to think more about their health and fitness, their immune system whether healthy or not it’s important to make and mark a note that these things could not be ignored anymore instead followed up on regular basis on everyday life.

Immunity boosting meals and foods like green vegetables and fruits, especially citrus fruits are considered best to build a stronger immune system. Consuming meals including these foods in everyday life is a great way to get stronger and healthier.

Fruits and vegetables:

Immunity boosting meals and foods like Fruits and vegetables play the best role in getting the immune system stronger for kids or adults both. Meals including these foods keep us healthy every day. So let’s start with some awesome fruits and vegetables because these will provide a good source of vitamins, calcium, minerals, and other nutrients to the body to help grow our immune system.

Fruits:

Include Citrus fruits like lemon, limes, oranges, tangerines, grapes, pineapple, etc in your everyday life because these citrus fruits have vitamin C that helps fight up with infections. The image below shows some light on the nutrients of some fruits.

Vegetables:

Include Vegetables like Broccoli, Papaya, Spinach, Green beans, bell peppers, Okra, etc. into the diet will help you get stronger and a better immune system when consumed on a regular basis.

Especially during cold and flu season even we are all very aware of what’s going on around we must try including these foods for getting some natural prevention or relief from cough, cold during flu season like adding ginger and garlic in our everyday diet.

Garlic and Ginger-

Early civilizations recognized their value in fighting infections. According to the National Center for Complementary and Integrative HealthTrusted Source, garlic may also help lower blood pressure and slow down the hardening of the arteries. Garlic’s immune-boosting properties seem to come from a heavy concentration of sulfur-containing compounds, such as allicin. It has also been said that turmeric is a great ingredient for preventing infections.

Ginger may help decrease inflammation, which can help reduce sore throat and other inflammatory illnesses. Ginger may also help decrease nausea.

Food or meals that help build the immune system:

Smoothies-

Smoothies like spinach mango smoothie or any other combination that depends on personal choice that includes fresh fruits and vegetables are a good source of vitamins and minerals that can help get a stronger immune system.

I personally choose spinach because it has not only vitamin C. It’s also packed with numerous antioxidants and beta carotene, which may increase the infection-fighting ability of our immune systems.

Soups-

Immunity boosting foods and meals like Soups for example tomato soup, spinach soup, broccoli mixed with corn and chicken soup or any other combination of vegetable soups that has a high level of vitamins, minerals and proteins could get you stronger and prevent illness. Including theses, good food makes a huge difference and helps the immune system to get stronger.

Citrus fruits-

Citrus fruits like lemons, limes, oranges, pineapples, kiwi, strawberry, berries, tangerines, etc could be included in the diet for a healthy practice of eating for everyday life. Including these into your meals make a difference, and helps prevents many infections as this helps stronger the immune system. Fruits in the form of ice pop could be fun especially during summertime is a great way to enjoy for kids and adults both. Check out the link on how to make orange ice pop at home here at https://sonalichoudhury.com/blog/orange-ice-cream/

Papaya-

Papaya is another fruit loaded with vitamin C. Papayas also has a digestive enzyme called papain that has anti-inflammatory effects.

Papayas have decent amounts of potassium, B vitamins, and folate, all of which are beneficial to your overall health.

Like papayas, Kiwis are naturally full of a ton of essential nutrients, including vitamin k, and vitamin C. Vitamin C boosts white blood cells to fight infection, while kiwi’s other nutrients keep the rest of your body functioning properly.

Mixed vegetable meals-

Vegetables like a mix of broccoli, carrots, beets, bell peppers, potatoes, green peas, beans, spinach, that can be cooked and stir-fried or steamed is a great way to feed ourselves and the best source of vitamin and minerals packed meals that could be enjoyed and included in our diet every day.

More ways to help grow the immune system.

Choosing the right food and maintaining the right proportion is the key to proper nutrition. Eating just one of these foods won’t be enough, even if you eat it constantly. Pay attention to serving sizes and recommended daily intake so that you don’t get too much of a single vitamin and too little of others.

Eating right is a great start, and there are other things you can do to protect you and your family from illnesses and to get stronger.

Yogurt:

“Yogurt” specially greek yogurt is considered as a healthy meal or snack for anyone who is sick or not sick because these have live “cultures” in it which is considered good for the immune system of our body. These cultures may stimulate the immune system to help fight diseases. Try to get plain yogurts rather than the kinds that are preflavored and loaded with sugar. You can sweeten plain yogurt yourself with healthy fruits and a drizzle of honey instead.

Yogurt also has Vitamin D which helps regulate the immune system and is thought to boost our body’s natural defenses against diseases.

Almonds:

Nuts, such as almonds, are packed with the vitamins and also have healthy fats. It has Vitamin E that helps the immune system. A half-cup of whole shelled almonds provides nearly 100 percent of the recommended daily amount of vitamin E. Referal# https://www.healthline.com/health/food-nutrition/foods-that-boost-the-immune-system#almonds

Meat and poultry:

Chicken- Chicken is a protein. Protein is one of the most important nutrients for a healthy body and the immune system. Check out these delicious chicken recipe that could be made at home. Click here for the recipe https://sonalichoudhury.com/blog/boneless-chicken-dum-biryani/ For more non-vegetarian recipes click here https://sonalichoudhury.com/blog/category/food/non-vegetarian/

Fish-

Salmon fish has vitamin D, Vitamin D triggers the body’s immune cells that might help killing certain bacteria and viruses.

Green tea-

Both green and black teas are packed with flavonoids, a type of antioxidant. Green tea is also a good source of the amino acid. L-theanine may aid in the production of germ-fighting compounds in the T-cells. Tea soothes during cough and cold naturally during the flu seasons.

INFORMATIONAL:

The World Health Organisation director-general Tedros Adhanom Ghebreyesus dispensed advice on how people can look after their health at a media briefing on Friday (March 20). Referral # https://www.straitstimes.com/singapore/health/coronavirus-who-gives-advice-on-how-to-boost-your-health-to-fight-covid-19

He said this will not only help people in the long-term, but it will also help the fight Covid-19 if they get it.

In his opening remarks at the briefing in Geneva, Switzerland, he included the following health tips:

• First, eat a healthy and nutritious diet, which helps your immune system to function properly.
• Second, limit your alcohol consumption, and avoid sugary drinks.
• Third, do not smoke, he said, as smoking damages your lungs and can increase your risk of developing severe disease if you become infected with COVID-19.
• Fourth, exercise. WHO recommends 30 minutes of physical activity a day for adults, and one hour a day for children.
• If allowed, go outside for a walk or a run, while keeping a safe distance from others.
• If you cannot leave the house, find an exercise video online, dance to music, do some yoga, or walk up and down the stairs.

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