10 foods to Supercharge your immune system during the COVID-19 pandemic

The recent outbreak of pandemic has dishevelled the lives of many people
across the globe. Small, medium scaled business have shut their doors, colleges, universities and schools have moved to virtual education/ online education, and medical facilities have ramped up their staff. Due to the scary corona virus some of the precautions taken are staying at home, maintaining social distancing, wearing mask is new normal fashion trend, washing and sanitizing hand . Yet, one piece of the pandemic puzzle that is notably absent from the conversation is how to boost immune function so that your body can effectively fight off COVID-19. Along with regular workout routine, nourishing your body with appropriate nutrition is very important during pandemic outbreak.

Checkout the list of foods that should be incorporated in your daily diet which can be helpful in warding off deadly viruses.

1. Turmeric

The golden spice turmeric or haldi is known for its anti-oxidant and anti-inflammatory properties. Curcumin is one of the main active ingredient present in turmeric which has powerful anti-inflammatory effects and helps in healing wounds and infections. In kitchen households, turmeric goes in every recipe like curries , sauces and savoury dish. Drink turmeric latte aka haldi ka dhoodh or turmeric milk to combat flu or cold and enhance your immunity. You can even take it with coconut oil and black pepper.

2. Almonds

Almonds has been praised by scientist, dietitian and nutritionist for their high protein value and are being as a evening healthy snack that both adults and kids enjoy, but there’s more to it than meets the palate. It is helpful in reducing inflammation  and boost immunity. Almonds are easy to find over any shelf in supers market or grocery store. You can add them to your salad, smoothie or yogurt.

3. Ginger

Do you remember one of the grandma’s remedy to cure sore throat ,cough and cold?? Its none other than Adrak wali chai. Being a root spice, ginger is loaded with abundant nutrients like  vitamin B6 and dietary minerals like magnesium, manganese. One of the active ingredient present in ginger is Gingerol, which makes ginger a fabulous immunity booster. Utilise the power of ginger by incorporating it in your kadha,pickles, gravies, curries and herbal tea.

4. Brocolli

Broccoli is loaded with vitamins and minerals. Packed with vitamins A, C, and E, lots of fiber and many other antioxidants, broccoli is one of the healthiest vegetables you can put in your dishes. One cup of raw chopped broccoli alone is enough to provide sufficient amount of vitamin C which is essential for production of antibodies and remarkable functioning of immune system. If you are not fond of eating broccoli alone, you can try your hands on some scrumptious dishes like broccoli salad, broccoli casserole, broccoli and cheese soup etc.

5. Bell Pepper

Oranges or kiwi aren’t only the fruits that are rich in vitamin C Content. This fact is Unknown to zillions of people that red bell pepper contains twice as much vitamin C than any citrus fruit available in market! Increase antibodies production in your body by inculcating red bell peppers and bolster your immune system. Pump up your body by eating some of the delicious bell pepper recipes like stuffed bell peppers, bell pepper soup, roasted bell peppers with spaghetti stuffing,roasted red bell pepper salad.

6. Citrus Fruits

Citrus fruits like lemon and oranges, kiwi, lemon, lime, mandarin are superstar when it comes to food that are overloaded with vitamin C content. As body doesn’t produce it, so its advisable to consume these beauties and keep the virus at bay.

7. Garlic

Since ages, People all over the world have hailed garlic as an helping hand of building immunity of the body. Its cloves are specifically used to treat the common cold, cough, keep the plague at bay, and also ward off illness. When garlic is consumed raw, it can increase the number of t-cells present in the blood which helps in fighting against the virus. You can simply crush the garlic cloves and add to your salad dressing for scrumptious flavour. You can even prepare garlic mushroom, garlic bread, garlic chicken, garlic croutons etc.

8. Healthy Seeds

As world is dealing with deadly virus and we all are confined at home, healthy eating, snacking is usually the Achilles heel for most of us. Now you might be thinking what can be convenient and tasty option? Seeds like sunflower, flaxseed and chia seeds can be great on the go evening or late nigh snacking option. Sunflower seed is loaded with massive nutrients like vitamin E,B, vitamin B3, B5, B9 copper, zinc, magnesium, manganese and selenium making it a an excellent healthy snack choice. Sprinkle them over your oatmeal, smoothie , milkshake, salads or yogurt.

9. Probiotic Food

Have you ever noticed that in any grocery store or supermarket store dairy aisle is mostly occupied with huge range of yogurts?? Reason behind this is as yogurt is packed with abundant health benefits which occupy prime position in the supermarket. Yogurt is cultured with certain types of ‘good’ bacteria”, or probiotics or friendly bacteria. These good bacteria helps to turn organic acids into glucose, helps in lowering cholesterol level , gets metabolism roar up, and helps to kick-start the proper functioning of immune system. Probiotics are gut friendly and helps calm digestion process in human body. Some of the delicious recipes that can satiate your taste buds are yogurt dips, yogurt kebabs,potato and yogurt salad and yummilicious lassi.

10. Olive Oil

Two tablespoons of extra-virgin olive oil each day can provide amazing booster for immune system as it has anti-inflammatory properties and is a good source of antioxidants. It contain high amounts of polyunsaturated fatty acids. Feed your body perfect immunity booster in form of extra virgin olive oil. Try out your hands on fabulous recipes like kale and olive oil mashed potatoes recipe, homemade granola olive oil recipe, add splash on your biscotti, pistachios, cardamom olive oil recipe and many more.

Make sure this lockdown motivates you to adopt the healthy choices of food
forever.

Story by Tarushi Rastogi.

Culinary News

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