As COVID-19 has spread across the globe, there are the number of guidelines available on how to reduce our exposure to COVID-19 or novel Coronavirus. Apart from following those guides, it is also important to boost our immunity, which plays an important role in fighting any disease including novel Coronavirus.
If you are having a balanced diet, you already have good immunity. Good immunity doesn’t mean you will not be infected novel Coronavirus, but a good immune system surely helps protect your body towards various microbes and also help your recover from any infection.
These are some of the tips which help you boost your immunity and should be followed on a regular basis, and not just for time being.
● Eat fruits and vegetables rich in Vitamin C. Vitamin C helps to increase the antibodies in your blood which helps in Lymphocyte differentiation, a process that helps the body to identify the type of protection needed. Vitamin C also supports different cell functions which contribute to building immune defense and it also prevents common cold which reduces the chances of respiratory infection. But yes do not start eating loads of food items rich in Vitamin C like bell peppers, oranges, strawberries, etc as that will not help boost your immunity, in fact, excess of anything can also be harmful, so consume a balanced amount of it.
● Eat food rich in Vitamin D. Immune system needs it for fighting viruses as shown by many types of research. Having an adequate amount of Vitamin D will not make you immune to any virus infection in case you are exposed to it, but it reduces the effect of virus infection on your body and boost your recovery. The body can make Vitamin D by itself when your skin comes in contact with Sunlight, but still many people have a deficiency of Vitamin D and can be fulfilled by taking Vitamin D supplements in the proper guidance of medical practitioners. Cheese, some mushrooms and Eggs are also rich in Vitamin D.
● The body requires just 40mg of Zinc daily for an adult, but it plays a very important role in improving your body’s WBC response to infection. A person who has a deficiency of Zinc is more prone to get cold, flu and other virus infections. Nuts like pine nuts, peanuts, cashews and almonds, Dairy products like cheese and milk, Seeds like hemp seeds, pumpkin seeds, sesame seeds, Legumes like Chickpeas, beans, lentils, and seafood are some foods high in zinc.
● Avoid alcohol, or have it in a moderate amount if you cannot completely avoid it, stop smoking which not only reduces your immunity but also damage your organs – liver and lungs in the long run.
● Try to relax and reduce stress. Stress leads to the secretion of stress hormone which leads to different body disorder like High blood pressure as stress tighten your blood vessels, Heartburn as stress triggers the production of more stomach acid. Long term stress can also lead to the weakening of the immune system which makes you vulnerable to different diseases and infections. Try to do things that help you relieve your stress.
● Protein is the most important and crucial nutrient for our bodies’ immune system, it is the building block for immune cells and antibodies. It is required for body growth and maintenance. One can get protein from both plant-based sources as well as animals. Fish, eggs, cheese, milk, yogurt, different kinds of nuts, seeds and lentils are rich sources of proteins.
● Dehydration can be physical stressors to the body, so stay hydrated, maintain body fluid level, drink lots of water and eat water-rich fruits and vegetables.
● Eat foods which can increase good gut bacteria in your body. Fermented food like yogurt is a source of good bacteria.
● Have enough sleep. Like machines our body requires rest. Z’s are as important as a well-balanced diet; they can boost our immune system.
Stay home, stay safe. Follow guidelines provided by WHO, different governments and doctors, worldwide and reduce your exposure to novel Coronavirus.
Keep eating a balanced healthy diet, as we say don’t eat less, eat right.