The covid-19 pandemic has demanded a change in our attitude towards how we have looked at our health priorities. Health & hygiene have become a priority today. In our earlier post, we have explained how to wash hands effectively and kill coronavirus and stop the spread of Covid-19. Equally important is to boost your immunity to fight various infections including Covid-19. A proper and balanced diet rich in vitamins, protein & minerals can help boost your immunity and fight against Covid-19. In this article, we are highlighting the fruit and vegetables that you must include in your daily diet to boost your immunity. These immunity-boosting fruits and vegetables will help you fight Covid-19 and many other infections.
1. Citrus Fruits
Citrus fruits for Vitamin C
Vitamin C is vital for our immune system. Eating an orange or two always helps in fighting a cold. Vitamin C boosts our immune system by increasing the production of white blood cells in our bodies. White blood cells are the vanguard of our defense and for them to be able to fight off viruses and infections like Covid-19 successfully, they need to be strong and in abundance. There is a long list of tasty fruits that contain Vitamin C.
- Oranges
- Lemons
- Grapefruit
- Tangerines
Remember that our bodies can’t make Vitamin C or store it, and hence we need to intake a small amount of Vitamin C in our daily diet.
2. Red Bell Peppers
Red Bell peppers
Red bell peppers have one of the highest nutrient & antioxidants profiles of all vegetables. Here are some benefits that will make you include it in your daily diet:
a. Vitamic C Abundance
1 cup of red bell peppers gives you 200% of RDI of Vitamin C – that’s double your daily quota of the super Vitamin C that also doubles as an antioxidant, products white blood cells, fights infections & produces collagen.
b. Skin & Eyes
The same cup of red bell peppers also gives you 100% of your daily quota of Vitamin A – which is essential for good eyesight. Vitamin A is also an anti-aging nutrient that regenerates cells & tissues, smoothes out wrinkles. And a combination of Vitamin A & C gives you a powerhouse for your eyes and a magic food to smooth out your wrinkles.
c. Brain Function
Red bell peppers are rich in 2 carotenoids – lutein & beta-carotene – which are proven to fight inflammation & prevent brain cell breakdown. Red bell peppers are also rich in B6 & folate and both are essential for our nervous system to function without any fuss. Vitamin B6 & folate are also an essential staple for pregnant women to prevent brain defects in the newborns.
3. Broccoli
Broccoli – The super food
Broccoli is packed with vitamins, minerals, fibers, and antioxidants. It is the most important vegetable that should become a part of your daily diet. The best way to consume broccoli is as a salad (raw) and cook it as little as possible (steamed or stir-fried). It is an excellent source of Vitamin C, E & K. It also provides almost 24% of the daily value of folate and 20% of daily fiber needs.
4. Yoghurt
Greek Yoghurt – A tasty companion
It doesn’t hurt to have yoghurt. Jokes apart, this is another great addition to boost your immune system. It is tasty as well as healthy option. Avoid choosing flavoured yoghurts as it contains excess sugar.
5. Turmeric
Turmeric Powder – Immunity Booster
Turmeric works as an alternative medicine, for anti-inflammatory issues, to stop bleeding, and much more. Turmeric boosts our immune system and it can be added to curries, milk and juices. It also works as antioxidants and hence you must have seen its abundant use for a glowing skin in the eastern countries. There is a ‘Haldi ki Rashm” (Haldi Ceremony) in traditional Indian marriages.
6. Green Tea
Green Tea for a new day everyday
Green tea is famous among people trying to lose or maintain weight. In addition to balancing your body weight, green tea also keeps your immune system strong and safe. Green tea is also supercharged with antioxidants. Have a cup of green tea everyday to help you relax, rejuvenate and stay strong.
7. Kiwis
Kiwis – The Happy Hormone Booster
Kiwis are packed with all kinds of vitamins. It provides rich vitamin C & K and a bunch of other essential nutrients. You can be innovative with kiwis and include it in your diet in a number of ways. Eating two kiwis an hour before bedtime on a daily basis helps improve your sleep duration and quality. Kiwi also contains a happy hormone “Serotonin” which regulates your mood as well as your sleep, appetite, digestion, learning ability, and memory. If you wish to lift your mood, include kiwis in your daily diet. In the times of Covid-19, a mood lift is what everyone needs – along with strong immunity of course.
8. Sunflower Seeds
Sunflower Seeds
Sunflower seeds are saturated with antioxidants, phosphorus, magnesium, and vitamin B-6. All of these help in maintaining the healty functions of your body, and keeping you safe from a number of infections.
9. Papaya
Papaya – Detox your intestines
Papaya is loaded with vitamin C & A and other nutrients. It also contains an enzyme called papain, which can break down the tough protein chains found in muscle mean and hence has been used to tenderize meat. Ripe papaya acts as a perfect laxative that helps detox your intestines and bowels quickly and safely by removing toxins and accumulated waste buildup in your colon as you sleep. Pregnant ladies should however avoid consuming ripe papaya as it can stimulate contraction and result in miscarriage.
10. Poultry
Chicken Soup – A quick relief from Cold and Flu
Here comes the relief for the non-vegetarians. Chicken and turkey are high in vitamins and other nutrients. They are also vital for the reproduction of red blood cells and for those who have a cold or flu, chicken and turkey broth both can fasten your way to recovery.
Having a balanced and healthy diets helps us fight a number of infections and in this challenging time of Covid-19 pandemic it is important to form healthy dietary habits that will keeps us safe from Covid-19 and lot of other infections. Eat healthy stay healthy.
Along with a healthy diet, observe social distance when going outside, wear a mask, and wash your hands regularly to stay safe and defeat coronavirus.
