By Poonam Duneja
“A fear and uncertainity rules the world currently.The least we can do as responsible humans is to maintain personal hygiene and take care of ourselves .Here are a few tips by our nutritionist Poonam Duneja“
In this period of COVID19 pandemic, there is a bigger responsibility to keep ourselves better and stronger, and to keep our families in better health. There is no other time to understand the importance of eating right than it is right now. There is an avalanche of information coming from all kinds of sources, be it social media, whatsapp and your neighbourhood advisors. But knowing the right thing is important, and we need to be vigilant.
MAINTAIN HIGH IMMUNITY:
A condition of being able to resist a particular disease especially through preventing development of a pathogenic microorganism or by counteracting the effects of its products is called immunity. Feeding your body certain foods may help keep your immune system strong, your first step should be a visit to your local grocery store. Plan your meals to include these 14 powerful immunity boosters.
1. CITRUS FRUITS
Vitamin C is thought to increase the production of white blood cells. These are a key to fighting infections. Popular citrus fruits include: grapefruit, oranges, tangerines, lemons, limes. Because your body doesn’t produce or store it, you need daily vitamin C for continued health. Almost all citrus fruits are high in vitamin C.
2. RED BELL PEPPERS
Red bell peppers contain twice as much vitamin C as citrus fruits. They’re also a rich source of beta carotene. Besides boosting your immune system, vitamin C may help maintain healthy skin. Beta carotene helps keep your eyes and skin healthy.
Broccoli is supercharged with vitamins and minerals. Packed with vitamins A, C, and E, as well as many other antioxidants and fiber, broccoli is one of the healthiest vegetables you can put on your table.
Garlic has recognized its value in fighting infections due to sulphur containing compound allicin. Garlic may also help lower blood pressure and slow down hardening of the arteries.
Ginger may help decrease inflammation due to gingerol, which can help reduce a sore throat and other inflammatory illnesses. It helps decrease nausea, chronic pain and may possess cholesterol-lowering properties.
Spinach is rich in vitamin C. It’s also packed with numerous antioxidants and beta carotene, which may increase the infection-fighting ability of our immune systems.
Try to get plain yogurts rather than the kinds that are pre flavored and loaded with sugar.
Yogurt can also be a great source of vitamin D, so try to select brands fortified with vitamin D.
When it comes to preventing and fighting off colds, vitamin E tends to take a backseat to vitamin C. However, vitamin E is key to a healthy immune system. It’s a fat-soluble vitamin, meaning it requires the presence of fat to be absorbed properly.
This bright yellow, bitter spice has also been used for years as an anti-inflammatory in treating both osteoarthritis and rheumatoid arthritis. Studies show that high concentrations of curcumin, which gives turmeric its distinctive color, can help decrease exercise-induced muscle damage.
10. GREEN TEA
Both green and black teas are packed with flavonoids, a type of antioxidant. Where green tea really excels is in its levels of epigallocatechin gallate, or EGCG, another powerful antioxidant. EGCG has been shown to enhance immune function
Papaya is another fruit loaded with vitamin C. Papayas also have 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.
When you’re sick, chicken soup is more than just a feel-good food. It helps improve symptoms of a cold and also helps protect you from getting sick. Poultry, such as chicken and turkey, is high in vitamin B-6.
14. SUNFLOWER SEEDS
Sunflower seeds are full of nutrients, including phosphorous, magnesium and vitamin B-6. They’re also incredibly high in vitamin E, a powerful antioxidant.
Hope this article helps you to bring more immunity boosting foods on your plates.