Corona Virus or COVID-19 is the news of 2020 and there aren’t any confirmed treatments for this infection. It runs rampant in most individuals around the world without their knowledge which can be confirmed later by its symptoms and doctors always focus on keeping the patients in an isolation ward for at least 15 days (If the infected individual is kept in an isolation ward for 15 days, the virus will die-off and the patient will recover eventually).
So the question is why do we need to boost our immune system and what can it do in this fierce battle of Corona Virus and your body? Let’s look at it from the scientists’ perspective. First of all, an authentic vaccine for this deadly disease may take several months before it is available in markets.
Immunity is the only fighter we have against this virus and it is always working hard to battle the things that may pose a threat to our bodies. Immunity attacks this virus when it is spotted in the system and therefore we need to focus on improving the immune system.
What promotes your Immune system?
There are lots of foods that can help your immune system to function properly and we’ll be discussing each of them briefly but before we talk about the food, I’d like to add that your immunity gets affected when you’re stressed or when you’re not getting enough sleep. It is advised that you worry less, and make a sleep schedule along with your diet plan.
So here is a list of foods you should be eating to give your immune system a chance to fight various diseases on your behalf.
Nutrition Facts: This fat-less vegetable mainly consists of water, carbs, and protein which make it perfect for dietary purposes as well. It has a significant amount of vitamins that are necessary for humans like Vitamin C, Vitamin K1, Folate, Potassium, Manganese, and Iron.
Recipe: You can add broccoli in your diet in several ways and the internet is going crazy about it. My recommendation for this Vitamin-craving Vegetable is to add it to the Salad or make broccoli Egg Muffins.
Amount per day: Its recommended daily intake for an average person is about 1 to 2 Cups per day, however, 100 grams of broccoli has 34 calories only.
Nutrition Facts: There are multiple types of shellfish available but we’ll focus on easily accessible ones, and give the right amount of zinc that is needed for our immune system to work properly. Lobsters, clams, and crabs have high amounts of zinc.
Recipe: The mouth-watering recipes for shellfishes are flooding the internet, you can try Garlic pepper crabs, crab curry, Lobster tails with garlic butter, broiled lobsters, or check out the buttery steamed clams.
Amount per day: The 85 grams of Crabs, Lobsters, and Clams contain 74, 64, and 73 calories respectively. Additionally, 200 grams of shellfish are healthy for an average person per day.
Nutrition Facts: This healthy fruit can brighten your day with its refreshing sweet taste and its extra-ordinary nutritional values which comprise a high amount of vitamins like Vitamin C, Vitamin A and hints of iron and magnesium.
Recipe: You can either choose to eat it right as it is (cause it’s a fruit), or you can get creative with it and make Kiwifruit muffins. You can also try Kiwi Juice.
Amount per day: There are 61 calories in 100 grams of Kiwifruit. The daily intake for an average person would be 2 kiwi fruits per day.
Nutrition Facts: There is another reason why you should add gingers in your grocery list and that is its charming effect on immunity and it helps to prevent many diseases like relieving nausea, pain or reducing inflammation, and supporting cardiovascular health. It has Vitamin B3 and B6, iron, zinc, folate, niacin, riboflavin, phosphorus, magnesium, potassium and Vitamin C.
Recipe: You can make dishes healthy with the hints of ginger on top, or try its fresh Ginger tea to soothe your throat.
Amount per day: 100 grams of gingers contain about 80 calories, for an average person 3 grams of ginger extract would be enough. it is not recommended during pregnancy or to toddlers.
- 5. Hazelnuts
Nutrition Facts: Hazelnuts aren’t any ordinary nuts or bolts, these contain some important nutrients to help you function properly and to manage your immune system. They have a high value of thiamin, magnesium, copper, manganese, and most importantly Vitamin E which is responsible for more than 200 bodily functions.
Recipe: These dry fruits can be added in several recipes, you can add it in cakes, fudgy brownies, and the also roasted spicy hazelnuts.
Amount per day: Hazelnut is high on calories as only 100 grams of them can give you 628 calories. One can eat 30 grams of hazelnuts per day.
- 6. Mushroom
Nutrition Facts: These edible umbrella-like vegetables have the ability to fight cancer and promote good heart health, they also help to control blood sugar and maintain gut health. Mushrooms have significant amounts of Vitamin D, selenium, phosphorus, and folate. It also contains proteins, carbs, and fibers.
Recipe: You can eat them by adding It in your salad. Sautéed mushrooms with a touch of garlic also have a remarkable taste.
Amount per day: There are 22 calories in 100 grams of white mushrooms and the daily intake of button mushrooms are only 100 grams per day
- 7. Peanuts
Nutrition Facts: The source of peanut butter, peanuts, are highly fatty and the 100 grams of peanuts contain about 49.2-grams fat. They have other important nutrients as well as sugar, fiber, protein, carbs, Omega-6, biotin, copper, niacin, folate, thiamine, Vitamin E, phosphorus, magnesium, manganese.
Recipe: Peanuts can be consumed raw or in roasted form or you can make west African peanut soup as well.
Amount per day: Aside from the lasting taste and high demand, Peanuts also have high calories, where 100 grams of peanuts contain about 567 calories. The recommended daily intake is about 50 grams.
- 8. Watermelon
Nutrition Facts: It is 91% water with almost no fat and you must be wondering what is so special about this fruit, right? Well, I have just the right answer. Watermelons are instant immunity boosters and they are rich in nutrients like Vitamin C, Potassium, Copper, Vitamin B5, Vitamin A, citrulline, and lycopene.
Recipe: Watermelons can be eaten without any hassle, just slice them and eat-up, or you can make a fruit salad, and if this is not your taste either then a watermelon lemonade would change your mind.
Amount per day: 100 grams of watermelon contains only 30 calories and the recommended daily intake is around 150 grams only.
- 9. Berries
Nutrition Facts: There are many berries available in the market like Blueberries, Raspberries, Goji Berries, Strawberry, Bilberries, Acai Berries, Cranberries, and lastly Grapes. These berries are rich in Vitamins, Fibers, and minerals which act as an antioxidant as well. They support the immune system especially in the critical outbreak of COVID-19.
Recipe: These fruits can be consumed raw after washing them, or they can make great smoothies.
Amount per day: The well-known 100 grams of blueberries contain about 57 calories and its daily intake is around 150 grams.
- 10. Almonds
Nutrition Facts: This dry fruit is a major source of Vitamin E, about 28 grams of almonds contain 37% Vitamin E, 32% of Manganese, and 20% of Magnesium. These are essential backbones to immunity and how it comes to action. Almond also contains a touch of copper, Vitamin B2, and phosphorus.
Recipe: Just take a handful of almonds and eat them one by one, there are other recipes like spice roasted almonds, honey sesame almonds, or candied almonds.
Amount per day: Almonds are easily accessible but that doesn’t mean you can eat as much as you want, as 100 grams of almonds contain about 579 calories and the recommended daily intake of almonds is only 30 grams.
- 11. Turmeric
Nutrition Facts: Turmeric powder is mainly used in India and it is added in almost all dishes as a common spice. Turmeric contains manganese, iron, potassium, and Vitamin C. It has remarkable effects on health if taken in the right amounts, as it eases pain, improves liver health, reduced chances of cancer, and helps digestion. It also has slight side effects like wrecking stomach and causing the blood to thin-up.
Recipe: Its powder can be added directly in dishes but only in small amounts.
Amount per day: 100 grams of turmeric powder contains about 312 calories, and the average intake is very low as compared to the foods we’ve seen above. The recommended daily intake is only 2.5 grams per day.
- 12. Garlic
Nutrition Facts: Garlic is from the family of onions and it has a history in several medicines. It contains manganese, Vitamin B6, Vitamin C, selenium, fiber, calcium, copper, potassium, phosphorus, iron, and vitamin B1. Garlic is beneficial when one has cold or such sickness. It can also lower the chances of heart diseases and reduce blood pressure.
Recipe: Garlic can be added in small amounts in most dishes. The ones that the internet recommends are creamy garlic chicken and garlic mushrooms.
Amount per day: There are 133 calories in 100 grams of ginger and this vegetable can be consumed for daily usage as well but only in specific amounts. The intake of garlic per day would be 4 grams only.
- 13. Spinach
Nutrition Facts: This leafy vegetable has almost the same content of watermelon, 91% water while the rest are proteins, carbs, fibers, and sugar. Spinach has high amounts of Vitamin A, Vitamin C, Vitamin K1, folic acid, iron, and calcium. It also has Vitamin B6, Lutein, Vitamin B9, and Vitamin E which makes it one of the best food for immunity.
Recipe: Garlic sautéed spinach, easy fried spinach, or simply add it in your salad.
Amount per day: Spinach contains about 23 calories per 100 grams. It has tons of nutrients and antioxidants so the daily intake is only 2 cups.
- 14. Yogurt
Nutrition Facts: Yogurt has been known from generation to generation for its extraordinary health benefits. It is one of the best ways to obtain protein. It has Vitamin B12, calcium, phosphorus, and riboflavin. It ensures an enhanced immune system, digestive health, prevents constipation, low cholesterol, and blood pressure. It shouldn’t be given to those who are intolerant to dairy protects.
Recipe: You can eat your cup of yogurt with a spoon or with your routine-wise meals.
Amount per day: 100 grams of yogurt contains about 60 calories. The recommended daily intake of yogurt is 3 cups per day as it has a significant amount of calories as well to fill your belly.
- 15. Pumpkin
Nutrition Facts: This Halloween beauty can do much more than just to be an artifact, it is rich with fibers, proteins, and carbs. It also has Vitamin K, Vitamin C, potassium, copper, manganese, riboflavin, Vitamin E, iron, folate, niacin, pantothenic acid, thiamin, and Vitamin B6. It is highly effective in recovering immunity, eye health, healthy heart, and skin.
Recipe: You might have heard of Pumpkin Pie? Why not give it a try?
Amount per day: Pumpkin is scary, and 100 grams of this scary vegetable contains about 26 calories while its daily intake is around 25 to 38 grams only.
- 16. Carrots
Nutrition Facts: Carrots are easily accessible and its benefits to health are noteworthy. They mostly consist of water while the rest contains the sugars, carbs, proteins, and fibers. It contains Vitamin A, biotin, Vitamin K1, potassium, Vitamin B6, alpha-carotene, beta carotene, lutein, anthocyanin, polyacetylenes, and lycopene.
Recipe: The recommended recipes are sautéed carrots, glazed carrots, and roasted carrots.
Amount per day: Carrots contain a lot of nutrition. Considering this 100 grams of carrots contain about 41 calories. The recommended daily intake consists of 3 large carrots.
- 17. Papaya
Nutrition Facts: Papayas are rich antioxidants that can cleanse your body and make it healthy. This fruit shows cancer-repelling properties and has been used to fight inflammation. It can also improve digestion and skin damage as it contains Vitamin C, Vitamin A, Vitamin B9 potassium, and magnesium.
Recipe: Papaya halwa, papaya and milk smoothie, roasted papaya with brown sugar, and papaya bars.
Amount per day: There are about 43 calories in 100 grams of uncooked papaya. You can eat 1 small-sized papaya to fill your recommended daily intake.
- 18. Chicken or Chicken Soup
Nutrition Facts Chickens are one of the major sources of meat for humans as it shows a high ratio of active protein and its accessibility. Chicken is prescribed for weight-loss, as a stress reliever, immunity booster and to make your bones healthy. There are different measurements of proteins for the different portions of the meat of chicken.
Recipe: Creamy garlic chicken, honey butter chicken, sunshine chicken, and chicken in milk.
Amount per day: Chicken is available almost all around the world and it has an almost rational amount of calories. There are about 239 grams of calories per 100 grams of chicken. An average adult can consume about 5 ounces of chicken per day.
- 19. Sunflower Seeds
Nutrition Facts: You’ve probably not heard of it but this fruit deserves an article of its own. These are no ordinary seeds as they have all the minerals and vitamins you can think of as it contains saturated and unsaturated fat, proteins, carbs, fibers, Vitamin E, niacin, Vitamin B6, folate, zinc, copper, manganese, selenium, magnesium, iron, and pantothenic acid.
Recipe: sesame sunflower crunch, roasted sunflower seeds, and roasted sunflower seeds butter.
Amount per day: 100 grams of sunflower seeds contain about 584 calories and just like all the other nuts, you can consume about 30 grams of it per day to fill your needs.
- 20. Green Tea
Nutrition Facts: The more you drink it, the better. Green tea is an incredible source of bioactive compounds that have impressive results on overall health and mood. It can make you fresh to improve the health of the brain and how it functions. It is also appreciated for its weight-loss properties and antioxidants.
Recipe: You can make green tea easily at home by buying the usual green tea bags available in the market. Now, boil a cup of water and add the bag in the cup with the desired amount of sugar.
Amount per day: One can consume about 3 to 5 cups of green tea per day. It is the only thing that you can drink without limits like water, but with a slight flavor.
- 21. Pomegranate Juice
Nutrition Facts: Punicalagins and Punicic acid are two important substances that are found in pomegranates and they help our bodies in improving their health. Pomegranates contain Vitamin C, Vitamin K, folates, and potassium. It helps to reduce inflammation, and it can be beneficial in fighting prostate and breast cancer. It reduces joint pain and blood pressure and lowers the risk of cardiovascular diseases. It is also used to treat erectile dysfunction.
Recipe: You can extract the juice out of pomegranate with the help of a blender, just add the seed in it and give it a few rounds, filter the seeds and you’ll have your juice.
Amount per day: This is one of my favorite drinks and pomegranate juice tastes like you’ve stolen a glimpse of heaven. 100 grams of pomegranate juice contains about 54 calories while its daily intake is about 8 ounces.
- 22. Sweet Potato
Nutrition Facts: Sweet potatoes are an excellent source of carbs and fiber. They show crucial results in improving the blood sugar level, reduce the risk of cancer. On the other hand, sweet potatoes may cause kidney stones due to the high amount of oxalates. It contains beta carotene, chlorogenic acid, anthocyanin, Vitamin C, B6, B5, E, and Pro-Vitamin A, potassium, and manganese.
Recipe: Roasted sweet potatoes, glazed sweet potatoes, and baked sweet potatoes are my favorite.
Amount per day: This nutritious snack is the brother of potato and 100 grams of sweet potato contains around 86 calories. The recommended daily intake is only 124 grams.
- 23. Wheat Germ
Nutrition Facts: It is nutritious and it plays a vital role in maintaining a healthy lifestyle. It accommodates fibers, proteins, and minerals along with Vitamin E, folate, and thiamin to support the immune system.
Recipe: There are some things that you can make like wheat germ pancakes, bread, chocolate chip cookies, crackers and so much more.
Amount per day: It is also known as the embryo of the seed or the coating of the seed which is high in calories. There are 366 calories in 100 grams of wheat germ. There isn’t any confirmed research about how much you should consume per day but you can start your diet with one tablespoon.
- 24. Bell Peppers
Nutrition Facts: These charming colored vegetables have our record-breaking 92% water. It is beneficial for eyes, and it helps blood to carry more oxygen. The unique elements that it consists of are capsanthin, violaxanthin, lutein, quercetin, and luteolin. It has vitamins and minerals as well.
Recipe: Bell peppers are mostly served in roasted or stuffed form, and you can search about other cool ideas about how to eat bell peppers from the internet.
Amount per day: 100 grams of chili pepper and red pepper contains about 40 calories while 100 grams of sweet, red, boiled peppers contain about 28 calories. The daily intake comprises of one small-sized bell pepper as it fulfills the recommendation of daily intake.
- 25. Citrus Fruits
Nutrition Facts: The very well-known citrus fruit; orange, and citrus vegetable; lemon, have an exceptional role in boosting your immunity. They are high in protein, carbs, sugar, and fiber. Oranges contain Vitamin C, thiamine, folate, and potassium.
Recipe: Simply peels the oranges and slice them or you can make its juice, similarly, you can make lemonade out of lemons.
Amount per day: 100 grams of oranges have 47 calories while 100 grams of lemons contain 29 calories. One large orange and two lemons a day can easily fulfill your needs of essential vitamins and nutrients that these have to offer.
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