Eating right during home quarantine: 10 foods that improve immune system 

Wednesday, 25 March 2020

First of all, let’s get things straight. There’s no research that supports the use of any supplement that will protect you against the novel coronavirus.

First of all, let’s get things straight. There’s no research that supports the use of any supplement that will protect you against the novel coronavirus. The best way to keep the deadly virus away is by maintaining proper hygiene, self-isolating and social distancing. So, the advice would be to stay at home and follow your respective government advisories to steer clear of COVID-19. 

However, the ones with stronger immunity systems are more likely to be protected from invading pathogens like viruses, bacteria, etc. Better lifestyle choices, that includes nutritious foods, exercise and a good night's sleep, are essential to boost your immune system. In addition, research supports certain vitamins, minerals and other food substances can improve your immunity that can help you fight diseases.

With a nation-wide lockdown of 21 days, here's a golden chance for you to look after your nutritional intake. 

Here are ten immunity boosters
Citrus fruits: Vitamin C is necessary for the growth, development and repair of the body tissues and is also included in the smooth functioning of the immune system. People turn to vitamin C when they have caught a cold as it helps in the production of white blood cells. Fruits like oranges, lemons, tangerines, grapefruits, limes are accessible sources of vitamin C.

Turmeric: This is a regular in Indian kitchens. Good old turmeric is loaded with anti-inflammatory, antiseptic and anti-bacterial properties due to the presence of curcumin. Add it to your food or milk, and apart from the flavour, get health benefits as well.

Garlic: This is a popular ingredient in most world cuisines. Even in the ancient world, garlic was recognised for its infection-fighting properties. Research suggests that garlic can lower blood pressure and help in slowing down the hardening of arteries. 

Ginger: Haven’t our mothers and grandmothers relied on gingers when we fell sick? Ginger helps in decreasing inflammatory illness. It also reduces nausea.

Broccoli: Broccoli is all-star food because of its great taste and nutritional values. It’s among the healthiest vegetables and an excellent source for vitamins K, C, fibre, potassium and folate. The lesser it’s cooked, the more intact its nutrient properties remain. 

Spinach: Not just for Popeye, it works as effectively for anyone. Spinach is known for its remarkable abilities to create strength, increase vitality and improve blood quality. An excellent source of vitamin A, C and K, it’s also rich in manganese, magnesium, iron and vitamin B2. Consuming spinach helps to maintain good bone health too.

Yoghurt: Yogurt has medicinal benefits as this dairy product provides protein, calcium, vitamins D, B6 and B12, riboflavin, potassium, and magnesium. It’s advisable to consume plain yoghurt instead of the preflavored ones or one that has sugar. Healthy fruits and honey can instead be the accompaniment.

Green tea: Green tea has been in the trends fora while. It’s called the healthiest beverage due to its richness in antioxidants and nutrients that have powerful effects on the body. Green tea has proven benefits that include brain function, fat loss, etc.

Papaya: Another fruit that’s loaded with vitamin C, Papaya also has a digestive enzyme called papain, known for its anti-inflammatory effects. Papayas are beneficial for overall health. 

Almonds: Almonds are rich in Vitamin E and a key to a healthy immune system. Vitamin E acts as antioxidants. The nut also has healthy fats. 

Due to your medical conditions, you may have been advised not to consume some of the foods mentioned above. For example, someone with acidity issues will need to be careful with concentrated lemon juice. Therefore, use your judgement and know your health before you add something to your menu. Also, variety and a balanced diet are essential to building immunity. 

Eating right is a great start. Add exercise and rest to your routine. Make the most of your time indoor as we wait for the pandemic to pass.

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