Diet to Boost Immune System to Fight Covid-19

The words healthy eating and healthy living always go together. Diet plays an important role in leading a healthy life. The Coronavirus pandemic has forced us all to focus on our lifestyle.

It is very important to stay fit during these times of a global pandemic. It has been proven that nutrition and other lifestyle habits influence immune strength and reduces vulnerability to infectious diseases.

A lot of people are confiding in chemical-based tablets/ syrups to boost their immunity. But the fact is that you can’t drink it from the magic pond of medicines.

It is a natural phenomenon born and brought up inside the human body. All it needs is a positive approach to life and that cannot be bought. It must be earned with daily efforts, one day at a time.

Let’s take this lockdown as an opportunity to build our lives. One of the best ways to boost immunity is to follow a good diet plan. Healthy immune system fighters need right and regular nourishment. There are many food ingredients/ snacks that you can add in your daily meals to boost your immune system.

Diet to Boost Immune System

Let us see some of the eating habits or diet to boost immune system to fight against covid-19. Here’s what to eat and when :

Breakfast

You can add any citrus fruit to your breakfast as they are rich in Vitamin C. And Vitamin C is one of the biggest immune system boosters of all. They are anti-inflammatory and a good source of fiber. Lemon, oranges, berries, grapes, etc. all come under citrus fruits.

A cup of green tea will be a perfect add on too. Its antioxidant bodies maintain the blood sugar level of our body. This helps to improve our metabolism. But remember these are add ons not an entire meal. Have them with something filling like a stuffed paratha, vegetable sandwich, or some protein pancakes.

When – Within 2 hours of waking up.

The idea of eating within the first two hours of waking up is recommended by many because blood sugar and hormonal imbalances are ready to receive nutrients at this time. This helps to get your metabolism started for the day.

Exercise along with proper diet is the demand of the day to fight with coronavirus. Check most suggested exercises by doctors during Covid-19.

Afternoon Snack

Nuts like almonds, apricots, groundnuts, and dates are rich in omega-3 which helps in boosting immunity. They are also rich in vitamins A, E, and K which helps in resisting and fighting the cold.

You can also go for yogurt. It is one of the best dietary sources of probiotics that can improve immunity. It is also high in protein, with a bit of zinc making it more desirable.

When – After 12:00pm. These are comparatively lighter snacks that are packed with nutrients. That is because you eat these between your main meals which are heavy and take longer to digest.

Lunch

Include garlic and ginger in whichever dish/meal/food you are preparing. Garlic contains allicin which helps to fight pathogens and boost the immune system.

And ginger is a strong antioxidant that relaxes blood vessels. Add these to your curry or soup to get the best results and taste. Bell peppers are also rich in vitamin C which makes them a good option to include in your lunch.

When – 2 hours after the afternoon snack. This is the perfect time to eat a heavy meal as your stomach is relatively empty after a light snack.

Evening Snack

This can include energy balls made of ingredients like coconut, jaggery, or cashews. These are rich in fats and minerals, which can keep you full longer. They provide you with instant energy.

You can add seasonal fruits like mango and watermelon to this meal. They are high in water content keeping the body hydrated.

When – between 4:00 – 5:00 pm. They are perfect snacks to eat before dinner. Because you are keeping this meal high in calories, you will automatically reduce your dinner portion.

Early Dinner

Eggs, chicken, or other poultry options are healthy for dinner. They are very rich in vitamin B6. This vitamin is vital to the formation of new and healthy red blood cells. Chicken stock contains gelatin, and other nutrients helpful for gut healing and immunity.

For vegetarians, you can go for spinach/ kale cottage cheese salad or broccoli curry and rice. Spinach and kale are rich in vitamin C, iron and are packed with other minerals too.

They increase the infection-fighting ability of our body. And broccoli is rich in vitamins A, C, and E. It is also a good source of fiber making it a good immunity booster.

When – 2 hours before your bedtime. This time gap between dinner and bedtime is there so that your stomach can start the digestion process before you sleep. This reduces bloating and indigestion.

Bedtime

If you still feel like eating something, then drink a glass of turmeric milk. Research published in the journal – Public Library of Science proved turmeric an immunity booster. Curcumin, a compound found in turmeric is known to have anti-inflammatory properties that help boost immunity.

Conclusion

These are a few food options that you can add to your daily meals. This is the diet to boost your immune system as well as lead a healthy lifestyle. But let’s remember that all food is good for you as long as you are in charge.

Everything you eat judiciously, at the right time and the right quantity are good for you. Everything mentioned above is to add ons to help you survive these tough times. There are other nutrients as well, which are important for a healthy body. Don’t avoid them, the main idea is to balance your diet.