You are what you eat!
Eating a well-balanced diet, getting adequate sleep, and exercising on a regular basis are all essential things for your overall health and fitness. Now more than ever with the COVID-19 outbreak, we need to develop methods to strengthen our immune systems as much as possible.
One way you can actively contribute to protecting your health and wellness is to make sure that your food is rich in nutrients that support the immune system. When nutrients are obtained from whole food sources like fruits and vegetables instead of processed meals or supplements, your body uses and absorb them more effectively. In contrast to concentrating on just one or two in significant quantities, it is important to have a range of these foods
and nutrients in your diet. The more colourful your dish is by including a range of options from the list below, the better.
1. Dark Chocolate: The cocoa in dark chocolate, as well as the phenolic substances contained inside it, can help to boost our immune system’s defences and increase our body’s resilience. Dark chocolate consists of magnesium, which may boost antibodies and assist in avoiding illnesses. Dark chocolate is rich in minerals such as iron, magnesium, zinc, copper, and phosphorus. These minerals are needed in your body to support variables such as immunity (zinc), can help keep your bones and teeth healthy (phosphorus), and contribute to better sleep quality (magnesium).
2. Nuts and Seeds: Nuts are a good source of plant-based protein, fibre that is good for the stomach, and antioxidants. Additionally, they support the healthy operation of our immune system through the minerals they contain, including zinc, copper, iron, selenium, and vitamin B6. Nuts and seeds also include vitamin E and magnesium all of which enhance immunity.
3. Onion and Garlic: Onions, Nature’s Ninja, are rich with nutrients that not only assist the body fight against heart disease, illness, and cancer, but they can also help maintain a healthy gut. They are also extremely rich in prebiotics.
Garlic’s strong sulphur content explains why it works so well as a cold and flu remedy. Garlic contains sulphur, which aids in the absorption of zinc, which is a trace element that boosts immunity.
Both onions and garlic have antiviral qualities.
4. Yoghurt: Yoghurt is an excellent source of probiotics, which are helpful bacteria that may support a healthy gut and immune system. These bacteria boost the immune system by fighting off a variety of dangerous microorganisms and preventing their spread in the stomach. Yoghurts are beneficial in every way.
5. Citrus Fruits and Leafy Greens: Citrus fruits include vitamin C, a substance that primarily helps to the health of the immune system. Vitamin C boosts the development of white blood cells, which are required to fight infections. Citrus fruits are a wonderful cold cure due to their capacity to boost immunity.
Leafy greens, such as spinach, kale, chard, collard greens, rocket (arugula) and lettuce, provide multiple health benefits. They are also effective immunity boosters because to high quantities of vitamins C and K, as well as beta carotene, folate, and fibre.
Citrus fruits and green leafy vegetables provide immune-supporting Vitamin C and are beneficial for general health.