As Coronavirus (COVID-19) proceeds to traverse the globe, every one of us should do our best to help prevent this potentially fatal virus from spreading. Apart from diligent hand washing, covering your coughing or sneezing with a tissue, avoiding rubbing your mouth, nose and eyes and remaining at home while you’re sick, an adequate immune response is a significant asset to keep you safe and well.
Begin with the high immune response following a balanced diet. Thankfully, there are tons of nutrient-dense foods to select from including crunchy greens, delicious fruits, robust whole grains, and energy-rich beans, nuts, and seeds. There are some top-notch foods capable and willing to completely wipe it out with the germs, viruses or microbes that try to hurt you. Such foods kick immunity into high gear owing to their antioxidant-rich properties which support your immune system function as effectively and vigorously as ever. Not only are they health-promoting, but they also provide peak efficiency at any time of year to protect your body from microbial damage.
Eating these foods many times a week improves the chances of having better and sicker-free days than somebody who scarcely eats them. Other factors that help to improve the functioning of the immune system are regular exercise, adequate sleep, reducing stress and preventing smoking. Applying good health habits is significantly more likely to enhance immune function, improving the chances of battling COVID-19 among other diseases.
Citrus fruits are still a champion in supporting the immune system, no matter what the weather. If you’d like to eat oranges and grapefruit, or lemons and limes, these citrus fruits grown in warmer climates bring the ray of sunshine to your home on the dark hours. Citrus fruit can also get a good dose of water-soluble protein, vitamin C, to your immune system. Oranges and grapefruit are incredibly rich in vitamin C, as they can contain up to 70 mg of fruit in one slice.
Vitamin C is an established ally of the immune system. Also known as ascorbic acid, this vitamin has antibacterial and anti-inflammatory properties that help preserve your skin’s integrity as a defensive barrier against infection. Vitamin C also helps prevent toxic compounds from virus or bacterial infections from stimulating the immune cells. In other words, once these disease-causing germs find their way inside you, the function of vitamin C as an antioxidant is to take action by forming a barrier that prevents harmful germs from destroying the immune system cells.
Many people are going to take massive doses of vitamin C tablets, assuming it would prevent them from getting an infection with a flu cold. Getting vitamin C from plant foods such as citrus fruits is more valuable because plants produce other beneficial compounds that supplements do not.
A long-standing kitchen staple, garlic has been used for centuries as an elixir for health and wellness. In addition to combating vampires-according as per a legend, garlic cloves can also frighten away viruses and bacteria by significantly reducing the chance of infection as it improves your immune mechanism. The organosulfur allicin compound is what gives garlic its nutritious strength. Even then, to activate allicin, it is essential to either finely slice or crush the garlic so that it produces the allinase enzyme which causes allicin formation. The more delicate the cutting is, and the stronger the crushing force, the better the activation of allicin, which leads to a strong medicinal effect. Slicing and crushing deconstruct cell walls by starting a flow of chemical reactions, along with its distinctive smell, which consequently leads to required sulphides.
When you have chopped or crushed garlic, don’t hurry to throw it in hot oil or a cooking vessel yet. Just let it rest for around 10 to 15 minutes giving a chance to shape the compounds. If you toss immediately after chopping the garlic, it would still provide the right taste but not have the full medicinal potential.
Mushrooms, categorized as fungi, can have some medicinal properties rather than plants or herbs. Mushrooms, for instance, are incredibly rich in selenium, an antioxidant that protects body cells from damage and promotes a robust immune system. Still better, mushrooms even contain beta-glucans, a type of polysaccharide and a bioactive chemical that stimulates the immune system. Besides, mushrooms are one of the only dietary suppliers of ergothioneine, an antioxidant that defends red blood cells that deliver nutrients as well as oxygen to the cells of the body. It’s simple to include mushrooms in your meal by adding them in soups, salads, fried or sautéed with vegetables such as zucchini, spinach or asparagus.
No matter the time of year is, sweet potatoes still emit rays of nutritious greatness when they are served on your plate. Not only are they a tasty complement to every meal, but they are also an excellent source of vitamin A, the critical antioxidant for maintaining a healthy immune response. One-half bowl of baked sweet potato comprises 960 micrograms (mcg) of vitamin A. Antioxidants function by helping neutralize dangerous free radicals. Free radicals are crooked molecules that do damage to healthy cells. When there is a difference between the number of free radicals and antioxidants, it can escalate to interference in the health and immune responses. Selecting foods abundant in vitamin A is essential to help fight against the harmful effects of free radicals that keep the immune system healthy.
Sun is the safest way to consume this fat-soluble vitamin. Move outside for a dose of vitamin C, better known as vitamin D. derived from natural sunlight, vitamin D is necessary for the safe functioning of the immune system by helping to generate antibodies. A quick 10-15 minute open-air walk helps you receive enough vitamin D to boost your immunity from disease. Vitamin D supplements are widely used, as well. Consult with a doctor for advice, mainly if your vitamin D level is below 30.
A healthy immune system succeeds by providing nutritious food to your body. Suppose you nourish it carefully with antioxidant-rich foods. In that case, you will empower your immune response with the fighting strength it requires to protect itself from COVID-19 along with many other viruses which can make you ill.