Battle against Covid – 19: Do’s and Dietary Weapons for Boosting Immunity

covid-19 virus
covid-19 virus

With the declaration of Covid – 19 or Coronavirus as a global pandemic by the World Health Organization, apart from taking preventative measures there are also certain methods to improve your immunity. Our body has got a special fighter in itself. It has an immune system which is intelligently designed to fight off harmful substances, germs and cell changes. But do you know giving our immune systems a fighting chance to eradicate harmful and dangerous bodies and so as to function efficiently; it needs to be fueled with adequate nutrients.

You need to make sure you’ve got adequate nutrition to prevent deficiency, so your body is capable of having a solid first line of defence.

There are few key measures that individuals can take to fight coronavirus pandemic.

 

The food you eat plays a key aspect in determining your overall health and immunity.  A low carb and protein-rich diet will help to keep you in good shape.

Introducing a variety of color to your diet through fresh fruits and vegetables along with nuts and seeds will ensure you’re getting a good supply of key nutrients for immune support. Frozen, tinned or even packet versions are nutritionally beneficial.

Cereals and whole grains such as brown rice and wholemeal pasta, tinned beans and lentils will fit the plate.

Stay hydrated with a variety of liquids. Nutrient-loaded drinks in particular can play an important role in protecting yourself against this evil virus.

They must have 8-9 glasses of water, as that will keep their mucous membranes moist which can further lower the chances of cold and flu. You can also have coconut water, milk, green tea, and even some homemade fruit juices.

green salad
Photo by Daniel Cuklev
oranges
Photo by Mae Mu

 Garlic is packed with health benefits such as lowering blood pressure and reducing risk of heart disease. Eat garlic to fight off infections.

If you don’t have enough vitamin C your immune cells won’t function correctly. Fruits like oranges, papaya, kiwi, and guava are rich in vitamin C and should be included in their diet. Also, veggies like eggplant, bell peppers, beetroots, spinach, and cauliflower are known to be quite rich in vitamin C and are good for immunity.

Yogurt seems to be a great source of probiotics, that can help promote a healthy gut and immune system. Infact probiotics is effective for fighting the common cold and influenza-like respiratory infections.·

As a thumb rule, take certain foods like mushrooms, tomato, bell pepper and green vegetables to build resilience in the body against infections like Coronavirus.

Vitamin D plays an important role in immune function.

 Include herbs that help in boosting immunity like garlic, Basil leaves and Black cumin to fight Coronavirus.

Certain seeds and nuts like sunflower seeds, Flax seed, pumpkin seeds and melon seeds are excellent sources of protein and vitamin E.

Some natural immunity supplements include ginger, gooseberries (amla) and turmeric.

Vitamin A has anti-inflammatory properties and helps regulate immune response. It is also great for the respiratory tract, and helps with strengthening the mucus membrane. Reach for orange and yellow fruits and vegetables, green leafy veggies , and eggs to get your vitamin A fill.

Vitamin D plays an important role in immune function. It has a great reputation not just stimulating the immune system but helps in creating an efficient immune response.

tomato and garlic
Photo by Markus Spiske

Zinc is central to optimum immune function, helping to manage susceptibility to infection and regulate normal development and function of cells. It is found in nuts, seeds, chickpeas, lentils, beans, dairy and wholegrains.

You can also eat supplements rich in omega 3 & 6 fatty acids for your daily dose.

Note- No research has been done on foods that help fight against COVID-19 specifically. But maintaining a healthy diet to help boost your immune system is a step to fight the battle against viruses. Along with a healthy diet, useful habits such as washing your hands, social distancing, exercising and getting enough sleep is key to success against infection.