BOOST YOUR IMMUNITY AGAINST COVID-19 WITH THESE 7 FOODSPosted by Ewaoluwa Onilenla
covid-19, immune, immunity, coronavirus
Covid – 19 or Coronavirus was declared as a global pandemic by the World Health Organization March 11, 2020. (Click here) . While countries are grappling with imminent dangers that this virus poses to humanity, there are few key measures that individuals can take to fight this pandemic.
While it is crucial to mention hygiene standards like washing your hands frequently, using an alcohol sanitizer, wearing a mask (covering your nose and mouth) and avoiding touching your hand or mouth. There are also certain methods to improve your immunity which is paramount at this juncture.
Individuals in certain pre-existing illnesses like diabetes, hypertension, cardio vascular disease, and respiratory issues are at a higher risk of having Covid 19 complications, it also aggravates with age as the general immunity reduces as you get older.
In the younger generation with no underlying illnesses, Covid 19 can result in a minor infection, provided you have a robust immunity and do not engage in activities like smoking or vaping to combat the onslaught of the virus. Here is a list of 7 foods you can undertake to improve your immunity:
1. Citrus fruits
Your body does not produce vitamin C, which means you need to get it daily to have enough to create healthy collagen (the building blocks for your skin and healing). Also known as ascorbic acid, vitamin C is a water-soluble nutrient found in leafy greens and citrus, especially grapefruit, oranges, tangerines, lemons and limes. It acts as a powerful antioxidant and protects against damage induced by oxidative stress and free radicals.
For severe infections, including sepsis and acute respiratory distress syndrome (ARDS), high dose intravenous vitamin C treatment has been shown to significantly improve symptoms in patients.
The recommended daily amount to shoot for is 65 to 90 milligrams a day, which is the equivalent of one small glass of orange juice or eating a whole grapefruit. Almost all citrus fruits are high in vitamin C. With such a variety to choose from, it's easy to get your fill.
2. Red peppers
One medium-sized red bell pepper contains 152 milligrams of vitamin C. Peppers are also a great source of beta carotene, a precursor of vitamin A (retinol). Vitamin A is important for healthy skin, your mucous membranes and your immune system. Beta carotene helps keep your eyes and skin healthy, as well. One cooked pepper has 19 percent of your daily recommended amount of beta carotene.
You should try to get 75 to 180 micrograms a day which is the equivalent of one medium bell pepper a day. But a red pepper has more than two and a half times your RDA for vitamin C so eat them all winter long.
3. Ginger and Garlic
Ginger is another ingredient that has super properties when it comes to fighting off illness. It has been shown to decrease inflammation, which can help if you get swollen glands or a sore throat or any inflammatory ailment. Gingerol, the main bioactive compound in ginger, is a relative of capsaicin, and can be used in sweet or spicy dishes.
It has been found to alleviate pain and fight nausea, which is the reason ginger ale was given for upset stomachs, back when it contained actual ginger. Now few store-bought formulations do. Make your own ginger tea. Gingerol is responsible for much of its medicinal properties. It has powerful anti-inflammatory and antioxidant benefits.
Garlic on the other hand is found in almost every cuisine in the world. Early civilizations recognized its value in fighting infections. Garlic may also slow down hardening of the arteries, and there’s weak evidence that it helps lower blood pressure.
Garlic’s immune-boosting properties seem to come from a heavy concentration of sulfur-containing compounds, such as allicin. It has powerful anti-inflammatory and antiviral properties which enhances body immunity.
Most recommendations land on 3–4 grams of ginger extract a day, or up to four cups of ginger tea, but no more than 1 gram a day if you are pregnant. Some studies have linked high dosages to an increased risk of miscarriage.
The bright yellow spice, Turmeric, contains a compound called curcumin, which boosts the immune function. Tumeric bolsters the immune system by stimulating antibody formation and people with auto-immune diseases are told by their doctors to take 500 mg of curcumin daily to reduce inflammation and stave off soreness.
Try adding extra Tumeric to your diet during periods of stress or during flu season. Or take 500-2,000 mg of curcumin to help fight inflammation and power up your immune system.
Vitamin E in almonds will help ward off colds and flu and is key to your immune system humming along. It’s a fat-soluble molecule, meaning it requires the presence of fat to be absorbed, so nuts are the perfect package for E to make it into your system.
It’s a fat-soluble vitamin, which means it requires the presence of fat to be absorbed properly. Nuts, such as almonds, are packed with vitamins and also have healthy fats.