Inculcate These Ingredients in Your Daily Diet to Healthify Your Immune System — Dr. Mona Dahiya
Coronavirus has now been called out as a global pandemic. The suspected Virus is known to spread in ways similar to influenza via respiratory droplets from coughing. There is still no vaccine or any other anti-virus treatment, and preventive measures are the only panacea. It is an agreed fact that our immunity makes our body susceptible to many diseases commonly associated with flu, cough, cold and respiratory glands.
Have you ever thought about how some people get sick often and are more prone to catching a cold or viral infection?
It’s a medical proven fact that our immune system is the first line of defence against an alien microorganism entering our body. Stronger your immune system, lesser is the chance of you falling ill. The immune system comprises of organs, cells, tissues, and proteins. All of these together carry out processes that fight off pathogens which are virus, bacteria and foreign bodies that cause infection.
You can ensure that your immune system is strong enough to protect you against the virus infection by choosing healthy eating habits. The surest way to build immunity is by eating foods high in anti-inflammatory, anti-bacterial and antioxidant properties.
These 10 disease fighting substances should be in everyone’s kitchen to build immunity and fight those viruses.
Turmeric:
The Trusted Cold and Flu prevention Regimen over the ages. Scientifically the benefits of Turmeric has now been accepted by the world that the Indians have known for a very long time. Curcumin is the main active ingredient in turmeric. It has powerful anti-inflammatory effects and is a very strong antioxidant. Turmeric is a natural way to help bolster the immune system by increasing the immune modulating capacity of the body.
Ginger:
Ginger is complete with immune-boosting benefits, and one should certainly add this magic ingredient for a healthy recipe. Ginger is antibacterial and it helps support the immune system and it can help to prevent nausea and soothe stomach. Ginger is a natural blood thinner that contains a phenolic anti-inflammatory compound called gingerol that is responsible for relaxing blood vessels. Ginger helps decrease inflammation, which can help reduce a sore throat.
Garlic:
Garlic helps and prevents the severity of illnesses like the flu and common cold. Garlic contains antioxidants that support the body’s protective mechanisms against oxidative damage. Garlic can fight infectious diseases especially for the elderly or people with dysfunctional immune systems. Garlic’s immune-boosting properties come from a heavy concentration of sulphur-containing compounds, such as allicin.
Lemon:
Lemon is a powerful source of Vitamin C that helps build up the immune system. You need to have Vitamin C daily as our body does not produce or store it. Vitamin C helps in the production of White Blood Cells and the key to fighting infections. Vitamin C is a natural antioxidant which enhances the immune system and has antiviral and antibacterial properties.
Spinach:
Spinach is packed with abundant nutrients which help build the immune system. It is packed with anti-oxidants including flavonoids, carotenoids, Vitamin C & Vitamin E. Vitamin C & E along with beta carotene increase the infection-fighting ability of our immune systems. Spinach should not be overcooked so that it retains its nutrients. Light cooking enhances its Vitamin A and allows other nutrients to be released from oxalic acid.
Mushroom:
Mushrooms are abundantly high in Vitamin B, Selenium, Riboflavin and Niacin. These Vitamins and minerals are very important for a strong immune system. Mushrooms are also high in polysaccharides, which are sugar like molecules that are a big boost for the immune system. Button mushrooms are one of the few non-animal sources of Vitamin D. Mushroom is packed with benefits to support the immune system and prevent damage to cells and tissues.
Broccoli:
Broccoli is warehouse of nutrients that strongly supports the immune system. Broccoli is power-packed with Vitamin C. Rarely does one came across a vegetable that is high in beta-carotene, potassium, magnesium, iron and Zinc. Broccoli contains a wide variety of Vitamin B (B1, B2, B3 & B6). All the minerals and Vitamins help support a strong immune system. If this was not enough, Broccoli has a healthy compound known as Glutathione, which is a fantastic antioxidant.
Bell Pepper:
Bell peppers come in various colours like Yellow, Green, Orange & Red. However, Red Bell pepper packs more nutritional punch than the other colour variety. Bell peppers are very rich in Vitamins A, C & K. Vitamins A & C are antioxidant vitamins that help prevent cell damage and strongly support the immune function. Vitamin K Strengthen bones, promotes blood clotting and helps protect cells from oxidative damage.
Sweet Potatoes:
Sweet Potato is not just great in taste but also bundled with immunity boosting vitamins. A medium size sweet potato comes with our daily requirement of 30% of Vitamin C and 120% of the daily value of Vitamin A. Sweet potatoes are fat-free and cholesterol free with all the immune booster vitamins. They also have a healthy portion of fibre.
Tomatoes:
Having tomatoes as a salad or cooked is a healthy option to build immunity as it has a high concentration of Vitamin C. One medium sized tomato contains more than 16 milligrams of vitamin C strengthening phagocytes and t-cells which are the two major components of the immune system.
Adopt Healthy eating Habits and prevent yourself and your loved ones from coronavirus.
- Avoid Restaurant/Street food prepared in un-hygienic environment
- Eat only Freshly Cooked home food.
- Have 8–10 glasses of clean water every day.
In many of the reported cases, foods prepared outside of the home is the primary cause of diseases, whether food is prepared at a restaurant or in a food stall, unsafe handling and preparation can cause contamination. Common causes of these diseases include failing to wash hands completely before preparing food, using utensils, cutting boards or serving dishes that are not clean.
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