7 Superfoods to Boost Your Immunity :It takes some time for our body to adapt to changes in temperature, air pressure, and weather. You are more prone to get sick if your immunity is compromised, so this is especially true.
7 Superfoods to Boost Your Immunity
- The sweet potato
- Tomatoes
- Turmeric
- Eggs
- Papaya
- Garlic
- Lemon
It can be very difficult to keep up a seasonal diet because the weather is constantly changing. However, in order to retain good health, it’s imperative to eat the right nutrients. Currently, when there are just intermittent alterations, be sure to avoid sniffles.
Nutritionist Lovneet Batra offers a list of foods along with explanations of how and why they can be beneficial as the seasons change. “Spring is the season of color—in terms of flora, fauna, and even food,” she writes. However, this change in the weather also brings with it a significant break, which leaves us open to common illnesses like the cold and cough. Here are some meals that will help you stay healthy and prevent seasonal illnesses.
Covid virus, which causes the flu, is currently ravaging the nation. At this time, the temperature has radically altered, causing people to wear jackets some days and fans other days. Additionally, because of this transition, flu infections typically rise during this time.
How do you protect yourself then? The best course of action is to adhere to procedures like hand washing, donning a mask, avoiding busy areas, drinking more fluids, and emphasizing foods that enhance immunity.
Although there is a huge number of superfoods, award-winning dietitian Lavneet Batra shares some of them on her Instagram feeds. The suffering of diseases like coughs and colds has also been given color by the springtime hues.
The sweet potato
You must indulge on shakarkandi, or sweet potatoes, during the winter. It is commonly available across the nation, especially in the winter, and is nutrient-dense, high in fiber, vitamin A, and potassium.
Regular ingestion may lessen inflammation, increase immunity, and aid with constipation. It has enough beta-carotene in it to last for a whole day. It helps the body get the vitamin C it needs and is beneficial for building a robust immune system. You may roast it or boil it with milk, says Bhargava.
After being roasted on a skillet, sweet potatoes are at their best. The first step is to boil the fruit in water, remove the skin, and then serve it hot with a dash of chaat masala, some ghee, or as a jaggery halwa.
Tomatoes
Because tomatoes contain a lot of vitamin C, they are also a fantastic item to eat while you are unwell. One medium tomato has little more than 16 milligrams of vitamin C, which is known to be an immune system booster.
Vitamin C was found to be an essential component of the body’s phagocyte and t-cell strength in a study by the German journal Medizinische Monatsschrift für Pharmazeuten. The researchers also mentioned that a lack of this nutrient may result in a weakened immune system and a reduced ability to fight against specific infections that can cause sickness.
These are rich in lycopene, which has been shown to lower the incidence of prostate cancer and high in vitamin C. Tomatoes are simple to include in dishes… Try using tomatoes in a salad or as a spaghetti sauce. They can also be included in chili, stews, and soups.
Turmeric
This bitter, golden-yellow spice is an essential ingredient in curries and has been used for thousands of years in Ayurvedic medicine to treat a variety of inflammatory disorders, including ulcers, diabetes, and allergies.
According to studies, the key active ingredient in turmeric, curcumin, may affect the immune system by triggering specific immune cells and cytokines that cause inflammation. The advantages of curcumin reported in a few immune-related illnesses, such as allergy, asthma, and arthritis, may be a result of these actions.
Eggs
Apparently, eating one egg a day keeps the doctor away. Eating eggs satisfies vitamin and protein needs and contributes to a balanced diet during the winter. Several recipes, including vegetable bread omelettes, scrambled eggs, poached eggs, and fried vegetable eggs, have gained popularity among mothers. turnips, broccoli, beets, carrots, etc.
These vegetables can be eaten in a variety of ways, such as halwa, kheer, fries, and salads, as they are all rich in vitamin A, which shields your child against allergies and infections. It also aids in digestion.
Papaya
This fruit contains enough vitamin C to meet the daily requirements for the vitamin. Along with vitamins, it also contains nutrients like potassium, magnesium, folate, and others that are crucial and helpful for maintaining a healthy immune system. Papain, a digestive enzyme found in the fruit, also has anti-inflammatory qualities. In conclusion, eating a bowl of papaya for breakfast can do wonders for maintaining a robust immune system.
Several studies have suggested that vitamin D has a part in controlling the immune system. With a quick blood test, you can determine whether your body has enough vitamin D levels.
Garlic
Prebiotics can be thought of as nourishment for the beneficial microorganisms in your stomach. These indigestible substances, which are frequently found in fiber-rich meals, are broken down by gut microbes and aid in the maintenance of a balanced, healthy gut flora.
According to John Whyte, author of Take Control of Your Cancer Risk and chief medical officer at WebMD, “probiotics are live cultures, but it’s the prebiotics that are allowing the good bacteria to grow.”
Prebiotics are not necessary for probiotics to function, although they may increase their efficiency, according to him. Garlic is one of these extremely potent prebiotics.
Garlic not only promotes the health of the diversity in your gut, but it also strengthens the immune system. According to William Li, MD, author of Eat to Beat Disease: The New Science of How Your Body Can Heal Itself, “garlic contains a bioactive called allicin that has been shown in clinical studies to increase immune T cells and natural killer cells.”
Supplements containing aged garlic extract have been shown in a University of Florida study to dramatically lessen cold and flu symptoms.
Lemon
Lemon is a natural source of vitamin C and boosts immunity, which is what the world needs right now. Along with many other beneficial effects for your health, it fights infections, improves digestion, strengthens bones, and more.
Did you also know that lemon zest is just as healthy as lemon flesh? Lemon pulp and zest are a fantastic addition to your monsoon diet because they are packed with beneficial chemicals and flavonoids. This tangy treat will look after your nutrition and immunity whether you sprinkle lemon juice over your food, add lemon zest to a recipe, or just sip a glass of lemonade.