Coronavirus claims thousands of lives but being human it is in our vein to fight back. People from all over the world taking different levels of precautions to fight coronavirus that includes wearing masks, washing hands, clothes, doing exercise, and more. Meanwhile, most of us forgetting one thing that is eating nutritious food. Well, as you are here it seems that you are not among them. Here we would like to suggest some superfoods that you need to eat and also suggest to your family and friends too. Working on immunity is one of the best ways to fight corona so we recommend you don’t miss any food from the list.
Top Superfoods to Boost Immunity
Spinach is without any doubt a powerhouse that provides you ample immunity. This powerful green leafy vegetable is rich in vitamin C and iron. Both play a very important role in keeping blood contaminations at bay and producing fresh blood.
That’s not it, spinach is loaded with tons of nutrients for instance antioxidants and beta-carotene that are known to boost the disease-fighting ability of your body. It all indicates why you should include spinach in your routine diet especially when you want to boost your immune system health.
Make a note that, you can add spinach to multiple dishes without compromising the taste. However, you just need to make sure that spinach is not undercooked as most people have to struggle really hard to digest raw spinach. If you have kids then keep the spinach as a mandatory thing so they can get all the essential nutrients.
Kiwi is one of the first names that come to mind when talking about immunity. It is a prime fruit that is generally recommended when one has to boost his or her platelet count.
Kiwi is rich in vitamin C, potassium, folate, and vitamin K. Among them, vitamin C is a powerful antioxidant that is quite helpful when it comes to fighting free radicals and counteract cell damage.
Apart from that, vitamin C also encourages the formation of white blood cells that helps in fighting infections.
Eating too much kiwi may lead to local mouth irritation, rash, and swelling. Yes, kiwi is beneficial but it really doesn’t mean that you need to have it in many numbers. Sticking with one or two kiwis are enough. You can eat it alone or have it in a salad or smoothie.
Green tea is loaded with amazing antioxidant properties that are helpful when it comes to detoxifying the body’s toxins and other harmful elements. The antioxidant we are talking about is called EGCG or epigallocatechin that is known to skyrocket immune system function.
Green tea, since it is not fully processed, holds back the majority of its nutrients and minerals in the leaves. Experts suggest that you should consume 3-4 cups of green tea in a day as it will not only keep you hydrated but also helps in flushing out the toxins and other waste materials from the body while keeping the immune system healthy.
Sweet Potato and Carrots
Sweet potato and carrots are a great source of beta carotene, an antecedent to vitamin A. Beta carotene helps in boosting the immune system. It aids by producing white blood cells that fight off bacteria and viruses.
Want to know more? Make a note that beta carotene also very helpful in forming mucous membranes that lines up the respiratory tract. It is important as it keeps the germs out from the body by acting as a protective barrier.
When you have a baked sweet potato then it will help you to achieve your vitamin A goal by 150%. You can get more power by taking a baked sweet potato with seeds or nuts. You can also munch on carrots with like tahini or nut butter like healthy dips.
Turmeric has a natural compound called curcumin, a natural compound that is also responsible for its vibrant color. Curcumin is a very important anti-inflammatory compound that is known to enhance antibody responses and boost immune cell activity.
To boost the curcumin bioavailability you can combine turmeric with black pepper significantly. Sprinkle a black pepper and turmeric combo onto cooked veggies, soup, broth, or smoothie.
You definitely love eating walnuts. If your answer is yes then let us give you some more reasons for having them. Know that walnuts are one of the top anti-inflammatory foods.
Walnuts are super rich with several nutrients that play a key role in strengthening the immune system, including vitamins B6 and E, folate, and copper.
Apart from that, if you are the one who is working on or looking for the solution for unchecked stress weakens immunity and reduces psychological stress then walnut is a clear solution for you.
You can have walnuts with dried tart cherries and eat them as a snack. Another way is chopping it and garnish it over on your favorite food or veggie.
Citrus Fruits and Red Bell Peppers.
Citrus is heavily rich in vitamin C. Without any doubt, it is the superstar nutrient in citrus. Now, no need to say that vitamin C is one among many that are very good for the immune system.
It is important for you to know that vitamin C doesn’t help you in falling from illness but according to various studies, it helps you significantly if you are suffering from any respiratory infections. It has some benefits that are closely observed with people who had suboptimal blood levels.
You might be thinking about how much is enough? Well, that is quite unclear but your prime goal should be consuming at least 200 mg per day just to ensure that you will stay away from any infection.
Want to know how much vitamin you will get when you eat citrus fruits. Well, here we will let you know how much vitamin. Well, a grapefruit contains almost 90 mg, a medium-sized orange contains 70 mg and a medium raw red bell pepper has 150 mg. Have citrus with nuts. Coming to red bell pepper then scoop it up as guacamole or hummus.
Well, the list doesn’t end here. We have added a few superfoods just to ensure that you can start eating them without any confusion. If you need more foods suggestion then you can look at our previous blog.0