Unfortunately, Corona Virus still poses a dangerous threat to the majority of Asia countries such as India, Taiwan, Japan, and Vietnam, etc. Staying safe at home is one of many ways to prevent the disease from spreading. Besides that, we must strengthen our immune systems within our bodies in order to develop resistance to infections. Here’s a list of ingredients and foods to give you a hand in preparing a nutritious and immune-boosting meal for your family during the pandemic.
- Water
Water aids in the production of lymph, which distributes white blood cells and other immune system cells throughout the body. For an immune-boosting beverage, combine a cup of green tea with lemon, watermelon, cucumber, or mint-infused water. Consider proper hydration as a technique to make it simpler for immune-boosting nutrients to go to where they need to go (cells) in your body.
- Greens & Root Vegetables
Carrots, spinach, kale, apricots, sweet potato, squash, and cantaloupe are all rich in beta-carotene. Beta carotene is converted into vitamin A, which is an anti-inflammatory vitamin that can help your antibodies respond to toxins. Carrots with classic hummus, or a spinach salad with avocado or olive oil in the dressing, are both excellent immune-boosting combinations.
- Nuts & Seeds
Vitamin E is a fat-soluble vitamin that the body needs. It needs a sufficient amount of fat in order to be adequately absorbed. Almonds, which are high in healthful fats and vitamins, are an excellent source of vitamin E.
Sunflower seeds are high in nutrients such as phosphorus, magnesium, vitamin B6, and vitamin E. Sunflower seeds are also rich in selenium, which can reduce bad cholesterol in the body and stress, prevent depression, and maintain immune system function.
- Green Tea
Green tea leaves contain flavonoids, which are powerful antioxidants. Green tea is also high in epigallocatechin gallate, or EGCG, and a strong supply of the amino acid L-theanine, which may help in the production of antimicrobial chemicals in T cells.
Green tea is also one of the traditional drinks that can supply vitamin C, strengthen resistance, especially EGCG compound – an antioxidant factor in the product to reduce fatigue stress.
- Seafood
Seafood is high in zinc, which helps to improve the immune system and is an excellent source of resistance-building nutrients for both children and adults. Zinc is not as popular as other vitamins and minerals, yet it is highly efficient in assisting immune cells in performing their functions properly.
- Yogurt
Yogurt is one of the foods that contains a lot of good bacteria for the body and is a good source of vitamin D. It not only improves your body’s natural defense against viruses, but it also helps you have a fitter body and better skin.
It should be mentioned that high-sugar yogurt should be avoided. Instead, use nutritious fruit and honey to create your own yogurt at home.
- Garlic
Garlic is not only a typical culinary spice, but it is also regarded as a “panacea” to help prevent colds and respiratory infections, high blood pressure, blood fat, and other ailments. Garlic has a lot of iodine and essential oils (strong in glycogen and allicin) that kill bacteria by blocking sulfur-containing enzymes that bacteria need, making it anti-inflammatory.
Garlic also includes a lot of vitamins A, B, C, D… as well as a lot of vital minerals such as iodine, calcium, magnesium, … As a result, garlic is a top food that not only improves resistance but also helps to avoid other diseases.
- Citrus fruits
Vitamin C is regarded as the “key” to significantly increasing resistance. Vitamin C stimulates the body to produce interferon – a protein generated by the body’s cells to fight infections. Vitamin C is abundant in almost all citrus fruits, including grapefruit, oranges, tangerines, and lemons.
And since the body cannot generate or synthesize vitamin C on its own, this micronutrient must be supplemented daily. Because vitamin C can help the body recover faster from colds, coughs, fevers, and other illnesses, many individuals choose these fruits to boost their immunity.
- Poultry
Poultry meat, such as turkey and chicken, is high in vitamin B6. This is an important micronutrient that supports the reactions occurring in the body. It is essential for the formation of new and healthy red blood cells as well as the enhancement of resistance.
