With a virus outbreak and global pandemic that is affecting the whole world, many people are looking for ways to help lower the chances of getting infected. In addition to maintaining a good hygiene practice, getting adequate sleep and exercise, as well as following the rules set by health authorities, it is more important now than ever to keep your immune system in top shape during the Covid-19 pandemic. One of the best ways to do it is by maintaining a nutritious healthy diet. What we eat and drink can affect our body’s ability to prevent, fight and recover from infections. While no foods or dietary supplements can prevent or cure COVID-19 infection, but healthy eating are crucial for supporting our immune systems and reduce the risk of infections.
As the sayings goes, “Good Food is Good Medicine”, Let’s start exploring below foods that play a big role to supercharge our immune system:
1. Green Tea – anti-oxidant, anti-inflammatory
Green tea is found to not only be one of the healthiest drinks, but is also one of the most effective products in strengthening our immune systemdue to its high content of antioxidants antimicrobial properties which gives it its ability to ward off both viruses and diseases.
Some of the key compounds in green tea known as EGCG, EGC, and ECG have particularly been studied, and findings have concluded that they are able to weaken the proteins of covid-19 and its variants, decreasing the overall power of the virus. One little note though to only drink it plain, without milk as it may deactivate the power.
Other anti-oxidants anti-inflammatory foods that you may also consider to consume such as berries, grapes, ginger, etc.
2. Garlic – anti-viral, Vitamin C
Garlic is one of the best foods out there that fight disease and viruses. It is incredibly rich in vitamin C, which helps stimulate the formations of antibodies makes it the ultimate immune booster. Certain compound that are contained in garlic have been found to make this food antimicrobial, anti-inflammatory, and even anti-viral which means it helps in protecting against respiratory viral infections including covid-19. In fact, studies have concluded that garlic is great for fighting against covid-19, being able to relieve some of its symptoms and to strengthen immune system cells at the same time.
Other food that’s rich in vitamin C & B6 that you may also consider to consume such as citrus, broccoli, red bell pepper, onion, kale, etc.
3. Banana – Vitamin B6
Banana is another superpower food that’s strongly recommended during this pandemic. Not only it is the best fruit sources of vitamin B6, it also contains a variety of protective compounds such as strong anti-inflammatory and antioxidant properties.
Its high source in potassium and fiber helps maintain proper fluid balance in our body for good digestive health. It is also known to contain a compound called rutin – which complements the action of vitamin C – bananas can help increase our immune system, and they help vitamin C work better in fighting off diseases and viruses.
Not only that, studies also point out that eating bananas is good for mind and mood, which we all need during these frustrating times.
4. Dark Chocolate – Zinc
Dark chocolate is another great food due to its high content of zinc and magnesium, which is a mineral responsible for strengthening immune system to help in fighting against viruses. In fact, dark chocolate is found to be more effective in treating cough than certain medications, and it’s health benefits extend to its preventive properties in helping to ward off covid. However, only dark chocolate can help to fight off the virus, milk in milk chocolate may deactivates the compounds which protect against it.
Other food that’s rich in zinc can also be sourced from varieties of nuts.
According to NIH, Nuts are also high in vitamin E & omega 3 fatty acids, which are inflammatory and proven to be able to strengthen our immune system by activating immune cells to make it work more efficiently and effectively fighting off bacteria and viruses.
5. Yoghurt – Vitamin D
Yoghurt is full of probiotics responsible for good gut health and a better immune system. As well as that, fortified yoghurt is one of the best sources of vitamin D.
Yoghurt produces antibodies which fight off viruses such as covid, and it’s immune boosting properties come in a large part from a certain probiotic it contains called lactobacillus.
Other alternatives such as fatty fish like salmon, tuna, sardines, are also good sources of vitamin D3.
Healthy Eating during covid restrictions
Eating well and keeping a happy mood can boost our quality of life and reduce the risk of infections and diet-related diseases. In addition to consuming a wide variety of nutritious food, it is also important to pay attention on good hygiene practice when preparing and storing your food. Make sure to wash your hands before using it to put any food in your mouth, wipes down your groceries with disinfectant wipes before storing it away, planning ahead with a shopping list before doing your groceries will save both your time and your wallet.
At times, It may be hard to stay motivated during difficult times, but we can involve everyone in the household to take turns or to do it together. Start from planning meals, creating shopping list, doing groceries, preparing meals, storing up food, right till cleaning up after meals. Eating mindfully can also helps increase our mood and reduce stress because when we slow down, we feel less rushed and so we can truly enjoy the food we eat. Healthy eating not only can boost our immunity, it can also lift our spirit and sense of well-being.
Enjoy your food !