Immunity Boosting Foods You Need To Add To Your Grocery List

The right foods can help boost your immunity and protect you from any pathogens. Scroll down for our list of immunity boosting foods you need in the time of covid.

As the country fights to contain this virus, we need to look after ourselves and those around us. We can do this by following the guidelines that have been laid down by the government. This includes not venturing out unnecessarily, practising social distancing and wearing a mask at all times. You can also protect yourself by building up your immunity. And if you’re wondering how to increase your body’s immunity power naturally, you need to follow the right dietary habits. It’s important to change your diet in order to attain a good nutritional rank to fight against the virus. Regardless of your age, sex, health status and lifestyle, during such difficult times, you need to choose immunity-boosting foods that will strengthen and protect the body.

So how can immunity building foods for covid-prevention help? Well, optimal nutrition can boost your immunity through cell activation and signal molecule modifications. Certain foods also alter the gut flora and change the microbial composition to fight off any virus or disease. So far, studies have shown that adequate intake of zinc, iron, and vitamins A, B 12, B6, C, and E is crucial for the maintenance and betterment of the body’s immune function.

If you need a little help with what to add to your grocery list, don’t worry, we’ve got you covered. We’ve created a list of immunity-boosting foods you need to eat during such trying times along with other measures you can integrate into your daily lifestyle.

Immunity Boosting Foods

Think of the immune system as bodyguards that keep away the unwanted, trouble-causing guests. Foods that boost immunity against Covid-19 create a strong immune system that protects the body by keeping away any pathogenic organisms like bacteria, viruses, fungi, and parasites which are a threat to the host. While there are immunity boosting supplements, you can also take a more natural approach and opt for foods that act as an immunity booster for COVID-19.

• Eat fresh, unprocessed foods

Opt for green veggies like spinach, broccoli, kale etc. along with lentils and beans. These immunity-boosting foods are rich in essential vitamins and nutrients that help the body fight against pathogens. Unprocessed maize, oats, wheat, brown rice or starchy roots such as potatoes, yams are also part of the food group that help fight viruses.

If foods from animal sources aren’t an issue for you, then increase your intake of lean red meat, fish, and eggs.

• Consume More Nuts

Nuts are more than just a snack to munch on in between meals. They come under immunity-boosting foods as they consist of a variety of vitamins and minerals which are linked with various health benefits such as better cholesterol levels, a stronger immune system, and improved heart health. Brazil nuts, almonds, walnuts and peanuts are good sources of selenium, zinc, iron and B and E vitamins. You can consume them directly or even add them to your breakfast cereal or snacks.

• Citrus fruits

Vitamin C is proven to be one of the best foods that help fight viruses. It not only gives our immune system a boost but also treats any viral infections. This vitamin helps the body create white blood cells along with other antibodies to fight off invading viruses.  Citrus fruits like lemons, oranges and grapefruit are all rich in vitamin C and eating them daily can make a huge difference. It is one of the best immunity-boosting foods for adults and children.

Along with the immunity-boosting foods to include in your diet, you also need to eliminate a few things and make some lifestyle changes.

• Don’t overdo it with fats and oils

Consume unsaturated fats like olive oil, soy, canola, sunflower and corn oils rather than saturated fats found in fatty meat, butter, coconut oil, cream, cheese, ghee and lard. Also, limit the amount of salt and high-sodium condiments.

• Keep your body hydrated

Drinking an adequate amount of H2O does way more than you think. If you aren’t drinking 8 glasses of water daily, it’s high time you start. Water helps transport vital nutrients and distributes them accordingly through the entire body. It even helps regulate the body temperature, gets rid of waste, and lubricates and cushions joints.

• Eat less salt and sugar

Get rid of the sodas and sugary drinks and opt for fresh juices. Limit your daily salt intake to less than 5g and switch out your unhealthy snacks for fresh fruit.

• Healthy Lifestyle

Since we are currently quarantined at home, make sure your body gets an adequate amount of exercise. You can choose to work out at home, meditate or do yoga – all these contribute to your mental, emotional and physical health.

Stay home, stay safe.