Post COVID-19 Diet Rules: Tips for a Healthy Diet to Boost your Immune System
During this coronavirus pandemic, it is necessary to take extra precautions physically as well as in your diet to keep yourself protected from getting infected. Thus, you need a reliable and healthy immune system that can fight against coronavirus infections. The healthy immune system plays a vital role in combating the disease-causing virus and bacteria and reduces the risk of falling sick. There are many ways to improve your immune system to fight against foreign pathogens. You can do it by making changes in your lifestyle and changing your diet by including immunity-boosting foods in your daily diet. You can also savour the healthy food in trains using e-catering partner RailRestro while migrating to your home by trains.
The immune system of humans involves organs, cells, tissues, and proteins. Together, it performs body procedures against pathogenic agents that cause infection and disease, including viruses, bacteria, and foreign bodies. The immune response is triggered if pathogens enter the body. The immune system releases antibodies that bind to and destroy antigens and pathogens.
What are the foods to include in a diet to boost the immune system?
A fortifying, balanced eating routine plays a vital role in staying fit. The following 10 healthy foods may help to boost the immune system:
1. Include citrus fruits in your diet
A great many people consolidate nutrient C in their diet as it is a strong agent for boosting the immunity of the body. It assists in battling numerous infections and restricts them from entering the body. Vitamin C increases the creation of WBC cells which fight against infections and allergies. It is essential to remember that citrus food helps to shelter your body from the dangerous COVID-19 infection. Since your body doesn’t store it, you need vitamin C in your daily diet to maintain your well-being. The suggested daily portion in the diet for vitamin C is:
- 75 mg for women
- 90 mg for men
Top citrus rich foods: Grapefruit, oranges, tomatoes, kiwi, lemons, limes, broccoli.
2. Oily Fishes
Fish oil is a commonly used supplement of Omega-3 fatty acids in the diet. Fish oil supports a healthy heart, reduces inflammation, and boosts immunity. Salmon, pilchards, tuna and other oily fishes are a rich source of Omega-3 unsaturated fats. A diet rich in Omega-3 unsaturated fats brings down the risks of coronary illnesses, viruses, and joint pains such as arthritis. It also reduces the risk of infections and allergies in the body. It is recommended to use a fish oil supplement in your daily diet to be shielded from coronavirus. When travelling in trains, you can also order freshly-cooked fish dishes from restaurants at your seat to maintain your dose of Omega-3 in your diet. To avail food delivery in trains, you can choose trusted e-catering partners of IRCTC such as RailRestro.
3. Broccoli
Broccoli is another excellent source of protein, iron, calcium, potassium as well as Vitamins A, B, E, C, and K. Broccoli is also rich in Sulforaphane that has powerful health benefits. Broccoli has many health benefits; thus, it is the right decision to incorporate broccoli to support a healthy immune system. It is readily available in the vegetable market. It is a valuable addition to a daily balanced diet. You can also order healthy meals on trains if you want to enjoy a nutritious diet that is prepared using broccoli as the main ingredient.
4. Carbohydrate-rich nourishments
Carbohydrate is the primary source of energy in our body. It fuels the mechanism of our body and helps to fight against any infection. It is essential to incorporate a sufficient amount of carbohydrate in your daily diet, which will help your body battle against different types of infections.
The rich sources of carbohydrate are Oats, bananas, grains, blueberries, yams, milk, yogurt.
5. Stay Hydrated
It is recommended to stay hydrated to maintain a healthy system. A hydrated body boosts immunity and helps to fight against many diseases. It is advised to drink 8 to 10 glasses of water a day. A sufficiently hydrated body is equipped with high resistance against illnesses. You also need to stay away from the consumption of alcohol which diminishes the hydration level of the body.
6. Nutrient-rich foods
Include more nutrient-rich foods in your diet to maintain a healthy body. Nutrient-dense foods are low in sugar, sodium, starch, and fat. They contain a lot of vitamins, minerals, and calories. Your body needs vitamins and minerals, which are known as micronutrients, for the smooth functioning of your body. They bolster your body’s immune system and help keep you healthy—they help to reduce your risk of chronic diseases. Getting the nutrients through food ensures that your body can absorb them properly.
Try eating a variety of foods to get different vitamins and minerals. Mostly, nutrient-rich foods include fruit and vegetables. But, lean meats, fish, whole grains, milk, legumes, nuts, and seeds are also high in nutrients.
7. Green leafy vegetable – Spinach
Spinach is considered a superfood due to its high presence of folate, Vitamin A, Vitamin C, fibre, magnesium, and iron. The diet rich in spinach strengthens resistant capacity. It furnishes the body with essential nutrients for cell division and repair of DNA. You can get the amazing benefits of spinach by consuming it raw or mildly cooked.
8. Indian Herbs
Ayurveda recommends the use of herbs and roots with medicinal values, either standalone or mixed with other ingredients to control the body’s Vata, Pitta, and Kapha levels. These Indian herbs help to maintain a healthy immune system:
● Ginger: People use ginger in an assortment of dishes or teas. According to a survey, ginger has antioxidant properties and offers medical advantages. It activates the immune system to fight against infections. Ginger is a medicinal herb that should be included in your daily diet.
● Garlic: Garlic is a prevalent medicinal herb and generally used as a typical home remedy for the treatment of a seasonal cold. The distinctive-smelling herb is found in each Indian kitchen. It contains compounds with important medicinal properties. It is very high in nutrition which helps to fight any disease. It is best to consume garlic in an empty stomach in the morning for its best effects.
● Turmeric: Turmeric is a common spice that is predominantly used in Indian cooking. Consuming turmeric may improve an individual’s immune system due to the presence of Curcumin, an active compound in turmeric. Curcumin has bioactive compounds that can mitigate the risks of infections.
9. Green Tea
Green tea contains just a limited quantity of caffeine so that people can consume it as an alternative to dark tea or espresso. The green tea contains flavonoids, which may diminish the danger of a virus. Drinking green tea stimulates blood lipids, improves good cholesterol – HDL, and reduces bad cholesterol – LDL, triglycerides, and total cholesterol levels. The bioactive compounds make your body fit and enhance metabolism.
10. Almonds
Almonds are a rich source of fibre, vitamin E, protein, and magnesium. Apart from providing the glowing skin, almond is a reservoir of many health benefits. A handful of almonds can fulfill the daily protein requirement of an individual. You can eat it raw, toasted, or consume it after soaking at night. Your balanced diet must incorporate almonds to maintain immunity.
Following a healthy diet is the recommended approach for boosting immunity and maintaining the well-being to fight against COVID-19.
