4/13/2021

Food to Strengthen Immunity Against Diseases

 

Even as the vaccine rollout continues, the authorities remain concerned about the UK variant of Covid-19 that is gradually becoming the predominant strain in the country. Due to this, people need to build up their immune systems to remain healthy in the middle of the pandemic.

 

Aside from exercising and getting enough sleep, people should also have a balanced diet to get the nutrients they need to maintain their health and wellness. Eating fruits and vegetables allows the body to absorb nutrients better.

 

Here are some food items that people can include in their diet to receive the vitamins and nutrients they need.

 

Citrus Fruits

Citrus fruits thrive mainly in tropical and subtropical climates. They have a leathery rind and white pith that cover the juicy parts that people love to eat. These fruits include oranges, grapefruit, limes, and strawberries.

 

These fruits have a high vitamin C content that can increase the production of white blood cells. White cells are essential in fighting infections. The fruits also contain other vitamins and minerals, including potassium, magnesium, and phosphorous.

 

These fruits also have fiber, which improves digestion and helps people lose weight. Additionally, citrus fruits also reduce the risk of kidney stones since they increase citrate levels in urine. Grapefruits are also associated with reducing systolic blood pressure, while some flavonoids in these fruits are good for the heart.

 

Fish and Eggs

Fish and eggs are good sources of protein and have nutrients that are good for the body. Aside from being a source of high-quality protein, fish also has omega-3 fatty acids that ensure the heart remains healthy. It is also rich in phosphorous, which is an important mineral used in protecting the tooth enamel. And to make the teeth look great, a tooth-whitening kit with a light mouthpiece is useful for this purpose.

 

On the other hand, one large boiled egg contains several vitamins and minerals that are good for the health. These vitamins and minerals include vitamin A, B2, B7, B12, selenium, folate, and phosphorous. Like fish, eggs that come from hens fed with omega-3 enriched feeds or hens raised in the pasture have high omega-3 fatty acids, which contribute to good heart health.

 

The vitamin D in these food items can also help in regulating the immune response of the body. While this vitamin is found on egg yolks, it is only present in significant among in certain fish, like tuna, sardines, and salmon.

 

Root Vegetables

Root vegetables are the parts of the plant that are found underground and eaten by humans. These vegetables include carrots, beets, turnips, sweet potatoes, and squash. These vegetables contain beta-carotene, a nutrient that is readily converted into vitamin A by the body. Vitamin A helps the antibodies to respond to dangerous toxins like viruses. Since vitamin A is fat-soluble, eating food containing healthy fats allows the body to absorb it easily.

 

Oysters and Crabs

Oysters and poultry contain zinc, a mineral that is not produced or stored by the body. Among the food items that contain a good amount of zinc are oysters. They contain around 74 milligrams of zinc per three-ounce serving. Aside from oysters, crabs also contain a good amount of zinc along with other shellfish, such as clams, mussels, and lobsters. Zinc is also found in some types of bread and fortified cereals.

 

While there's still a lot of studies required, zinc can help the body impair the replication of different types of RNA viruses. It is also important for the development as well as the function of cells that facilitate immunity. Even as zinc helps the immune system, it's still important to keep zinc supplementation within the recommended daily intake of the nutrient.

 

Green Tea

Green tea contains polyphenols, which are antioxidants that can enhance the function of the immune system. Clinical trials have demonstrated that antioxidant supplementation can enhance some immune responses to a significant degree. They increased the activation of cells that are associated with tumor immunity among the elderly.

 

The amino acids in green tea also help the body to produce more compounds that fight germs in the T-cells. This facilitates the reduction in inflammation within the body. It also helps fight against infection. Green tea is available in different varieties, including matcha, sencha, and gyokuro. People can consume it hot or cold. It is also available in powder form and is a part of the daily life of the Japanese people.

 

A healthy diet filled with nutritious food allows the body to build up its immunity against diseases. While it may not be enough to stop Covid-19, they may allow people to avoid getting severely afflicted by the virus.



Image source: 

citrus fruits- https://www.pexels.com/photo/cutting-board-with-sliced-citrus-fruits-on-napkin-6489734/

fish and eggs-https://www.pexels.com/photo/food-plate-healthy-dinner-6544221/

Oysters and crabs- https://www.pexels.com/photo/bowl-of-mussels-and-shrimps-selective-focus-photography-566343/

Root vegetables- https://www.pexels.com/photo/assorted-vegetables-on-white-surface-2611818/

Green tea-https://www.pexels.com/photo/silver-round-accessory-with-storage-227908/

*immunity-https://www.pexels.com/photo/man-raising-his-right-arm-2080544/

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