With
the recent outbreak of Coronavirus (COVID-19), it’s very important to maintain
a healthy immune system by adopting healthy lifestyle choices and
strategies. The immune system is the
first line of defense of our body against any foreign microorganism entering
the body. The immune system comprises of cells, tissues, and organs that
work together to protect the body from diseases. Since the immune system is not
just a single entity so there is no single food or a magic pill that can be
added to the diet to better support and protect the immune system.
There is this old saying
and it may have some truth behind it, “an apple a day keeps the doctor away.”
Eating foods rich in vitamins and certain minerals will help fight against the
cold, cough, flu, and fever: or in other words, they will help the immune
system fight off viruses and bacteria. The best immunity builders are fruits,
nuts, vegetables, and definitely home cooked foods with herbs and spices of
your own choice adding a great flavor. To get the maximum health benefit, the
best option is the consumption of organic produce.
The leafy vegetables such as spinach, kale, mustard greens,
collard greens, and others are cabbage, peppers, lemons, tomatoes, radish, squash,
pumpkin, broccoli, asparagus, potatoes, sweet potatoes, beans, artichoke,
eggplant, onions, garlic, ginger, carrots, berries, and beets are high on
antioxidants.
Now what are
antioxidants?
Antioxidants are
compounds produced in the body and are found in certain foods that help protect
our cells from damage caused by potentially harmful molecules known as free
radicals. When free radicals accumulate in the body, they may cause a state
known as oxidative stress that can damage DNA and other important structures in
cells. Chronic oxidative stress can increase the risk of heart disease, cancer
and diabetes. Incorporating antioxidants-rich fruits, vegetables, and spices to
daily diet will help increase blood antioxidant levels to fight oxidative
stress and strengthen the ability to fight infection and diseases.
Fresh fruits and vegetables contain abundant amounts of
Vitamin A, B, C and E that help fight infections.
The
spices such as Turmeric, cumin, oregano, cinnamon, bay leaves, cloves, mustard
seeds, ginger, pepper, chili powder, nutmeg, mace, star anise, fenugreek,
fennel, asafoetida, pepper corn, paprika, saffron, celery seeds, dill, curry
powder, tamarind, caraway, kokum, sesame seeds, chia seeds, lemongrass, curry
leaves, sorrel, poppy seeds, anise, garlic, cilantro, onion and cardamom are rich source of antioxidants and
have several health benefits. These spices also add a great flavor to our dish.
The turmeric and the ginger works like a magic spice when suffering from cold,
cough or flu. The turmeric is also known as “the King of Spices” and
it contains the most active compound called Curcumin. It has many
scientifically-proven health benefits, such as the potential to prevent
Alzheimer’s, heart disease, cancer, and has several cosmetic and healing
properties.
Herbs
such as mint, sage, parsley, thyme, marjoram, tarragon,
peppermint, oregano, rosemary, and basil are equally beneficial to
health.
Organic
coconut oil has antiviral properties is a good immunity booster. 2 tsps of
coconut oil daily helps in reducing inflammation and digesting fat soluble
vitamins.
Sprouts
are great source of antioxidants. Some very good examples of sprouts that can
be made easily at home are moong, green gram, lentil, celery, and broccoli
seeds sprouts. Sprout salads are delicious and has a great nutritious value.
Honey
is a great source of antioxidants that may lower triglyceride levels, lower
blood pressure, and improves cholesterol levels. It is very effective treatment
for cold and suppresses cough. It is more effective when mixed with warm milk
and turmeric powder.
Probiotics
help build a strong immunity. Probiotics are live bacteria and yeasts
that are good for the digestive system. There are good and bad bacteria
and Probiotics are often called good bacteria because they help keep
the gut healthy and strong. Home-made yogurt and kefir are one of the best sources of
probiotics that can improve the immune system.
Fermented
foods are another good source that encourages the growth of good bacteria in
the gut. These include sauerkraut, kimchi, and some home-made pickles using
different vegetables.
Cereals, and nuts such
as walnuts, hazelnuts, pistachio nuts, almonds, pea nuts, cashews, and
macadamia nuts are a great source of Vitamin E help improve the function of
white blood cells. They are great munchies and an excellent healthy snack.
Include
these healthy ingredients in your diet to improve your gut immunity.
With
the ongoing fear and anxiety because of the coronavirus its very important to
keep calm, maintain social distance and prioritize the basic steps as listed below for protecting and
improving health and potentially the immune system.
We all
know the great proverb that "Health is Wealth" and I find so much
truth in that. Besides healthy eating, make sure you also follow the basics to
boost your immune system and reduce your chance of getting flu or viral
infection.
- Proper hand washing with soap
for 20 seconds
- Quit smoking
- The right amount of exercise
and staying active
- Stress management
- If you drink alcohol, drink in
moderation
- Adequate sleep
“It is health that is real
wealth and not pieces of gold and silver.”
Mahatma Gandhi
