When it comes to fighting COVID-19 or any other infectious diseases, prevention is always better than cure. So, it’s time to stay home and stay safe and flatten the curve of rising coronavirus cases with immunity-boosting foods.
Just staying at home is not enough, you also need to build up your immunity by exercising regularly and eating right. Eating right means having healthy, home-cooked meals that contain at least one or more superfoods.
What are superfoods, you asked? Superfoods are nutrient-dense foods that pack a punch of vitamins and minerals. Superfoods not only help you strengthen your immune system but also improve your overall health and boost your energy levels, naturally.
So, let us all pledge to stay fit by staying active and eating a high-nutrient diet. You don’t even have to scour the web to find this information as we have already done the job for you.
Here are 7 immunity-boosting superfoods you must eat to stay hale and hearty during the quarantine:
1.CITRUS FRUITS: Studies show that eating foods high in vitamin C helps increase the production of white blood cells in the body and this, in turn, helps your body fight against infections.
Some commonly found immunity-boosting foods that you can easily incorporate into your diet are lemons, oranges, broccoli, red bell peppers and tomatoes. Feeling parched in the Indian summer heat? Swipe your fizzy drinks and concentrate mixes in favour of a glass of chilled, homemade lemonade that contains the juice of freshly-squeezed lemons.
You can also have a fresh garden salad with every meal and include sliced cucumber, tomatoes and lemon wedges. One of the best ways to beat the heat is to eat light, especially at night and we recommend a light dinner of brown rice and stir-fried veggies including the ones listed above.
2. FRESH FRUITS AND VEGETABLES: Ever wonder why 50 years ago, people lived healthier and longer lives? The main reason is that they ate fresh, seasonal foods without artificial flavours or preservatives.
A simple way to eat healthy is to just remove all processed items from your diet and include fresh ingredients including nutrient-rich fruits and vegetables. Anything that is stored beyond its season loses much of its nutritional content. Even when it comes to poultry and dairy products, remember that fresh is way better.
Apart from foods that are rich in vitamin C, here are some nutritious fruits and vegetables that you must include in your diet.
- Mushrooms contain vitamin D that enables better absorption of calcium.
- Chickpeas are rich in zinc that helps build immunity naturally.
- Sunflower Seeds contain antioxidants and vitamin E that boost the immune system.
- Watermelons contain an antioxidant called glutathione that helps your immune system fight infections.
- Pomegranates are a rich source of fibre, protein, folate, potassium along with vitamins C and K.
- Sweet Potatoes are rich in beta-carotene that is converted into vitamin A in our bodies.
- Beetroot is a good source of fibre, manganese, potassium, Vitamin B9, and infection-fighting antioxidants that boost your body’s iron haemoglobin levels and immunity.
- Amla or Indian Gooseberry is another superfood that packs a punch of nutrients including antioxidants that strengthen the immune system.
So, make sure to include these immunity-boosting superfoods in your diet to live a long, happy and healthy life.
3. SPINACH: A leafy vegetable so powerful that it deserves its own space among the top 7 immunity-boosting superfoods, the humble spinach contains a whole slew of nutrients that boost your overall health and immunity.
Spinach or palak is high in folate, fibre, antioxidants and is a rich source of vitamin C, vitamin A, iron and calcium. Apart from boosting your immunity, spinach also helps lower blood pressure, improve eye health, oral health and helps improve digestion.
Whether you lightly cook these greens as a saag and have it with cooked lentils and rice or whether you puree them to make a delicious serving of palak paneer, you will find a variety of creative ways to include this superfood in your regular diet.
4.GARLIC: Remember how garlic is supposed to ward off vampires and werewolves? Well, it has strong infection-fighting properties, too.
A superfood with antimicrobial properties that are as strong as its taste, garlic has long been regarded as a medicinal herb in traditional medicine. Its infection-fighting properties come from a special compound allicin that is released when you crush or slice the garlic and it is often lost if it’s overcooked or not consumed fresh.
Apart from its anti-fungal, antiviral and antibacterial properties, garlic also helps lower cholesterol, In fact, raw garlic juice can also be used to cure skin infections.
Add some slices of garlic to your bowl of sprouts garnished with freshly chopped onions, tomatoes and fresh lemon juice along with a dash of lemon juice and you have a Superbowl filled with immunity-boosting ingredients.
5. GINGER: Another medicinal food long revered for its healing properties, adrak or ginger has long been used to cure coughs and colds in medicinal soups and herbal remedies.
The secret behind ginger’s medicinal properties is a bio-active compound named gingerol along with phytonutrients that give it anti-inflammatory, antioxidant and anti-bacterial properties.
In fact, ginger is quite effective against nausea and is recommended for those suffering from seasickness and also for pregnant women with severe morning sickness. In fact, ginger has also been known to reduce vomiting in patients undergoing chemotherapy.
In India, we use ginger in our everyday cooking and can also brew it with tea or mix it with honey to create herbal remedies for cold, sore throat and cough. Adding a mix of ginger-garlic paste to any dish is guaranteed to enhance both the flavour and your immunity.
6. YOGURT: A natural probiotic, yoghurt contains beneficial bacteria that help improve gut health and enhance nutrient absorption for greater immunity.
However, eating flavoured yoghurt with artificial sweeteners and preservatives may not be as beneficial as you think. Instead, opt for either homemade yoghurt or low-fat varieties with no artificial sweeteners. A small bowl of cucumber raita sounds like a great accompaniment to your daily lunch and dinner, doesn’t it?
7. TURMERIC: Turmeric or haldi also known as the golden spice has long been traded across the world, lending curries all over the world a stunning gold colour along with its intense yet subtle flavour.
This wonder spice has also been revered for its medicinal properties healing wounds while preventing infections and relieving arthritis and joint pain. The spice owes its healing and anti-microbial properties to curcumin, an active compound with anti-inflammatory and antioxidant properties that have been linked to increased brain function as well.
The best way to add turmeric to your diet is to add it to your everyday food including daal and sabzi. Drinking turmeric milk helps build strong bones while turmeric tea is an excellent way to combat the winter cold and flu.
Bonus Superbrew: Green Tea While not exactly a superfood, green tea is a superbrew, rich in antioxidants and disease-fighting polyphenols and flavonoids that give your mood and immunity a boost. Try to drink at least 2 cups of green tea per day to enjoy good health and strong immunity.
So, how are you planning to stay healthy and active by adding these immunity-boosting foods to your diet? Let us know in the comments section below.