9 Foods to Boost Your Immune System to Fight COVID-19

foods to boost your immune system

The coronavirus changed the world's face in the blink of an eye. Since the coronavirus outbreak in December 2019, which still ranges off to this day, people need to be friends with this virus. 

Many people are encouraged to get the COVID-19 vaccine to fight coronaviruses. And to this day, the COVID-19 vaccine booster is still ongoing in some countries.

Covid-19 is almost similar to another influenza virus, but in some cases, it causes severe complications that can lead to death. Besides vaccines, the best way to end this pandemic is to keep a strong immune system. 

By building a strong immune system, our body can combat invaders like free radicals, bacteria, and viruses. You can strengthen your immune system by consuming nutritious foods, antioxidants, and vitamins.

9 Foods to Boost Your Immune System to Fight COVID-19

Talking about a virus infection, it's not far from your immune system. A weak body immune system will make your body easily get attacked by viruses, including coronavirus.

Therefore, eating foods to boost your immune system is essential. There are many types of natural ingredients that you can consume to improve your immunity.

Below is the list of 9 foods to boost your immune system to fight COVID-19,

1. Green Tea

In Japan, people get used to drinking green tea daily. Green tea is always known as one of the best-recommended teas for weight loss.

However, other research has also shown that green tea is one of the best sources for boosting and strengthening your immune system.

Green tea is rich in flavonoids, antioxidants that can boost your immunity, and anti-inflammatory properties.

According to a study, green tea contains an antioxidant called catechin, which is known to be a powerful antibacterial and antiviral.

Catechin has been shown to effectively kill off bacteria and the influenza virus. Therefore, drinking green tea daily is advisable.

2. Almonds

Who doesn't know almonds? Almond is a nut known as one of the superfoods due to its packed nutrient and vitamins.

Almond is one of the best sources of Vitamin E, which is great for warding off colds and flu. In addition, the vitamin E in almonds is the key to your immune system humming.

Vitamin E is a fat-soluble molecule. In other words, it requires the presence of fat to be absorbed. 46 whole almonds or a half-cup serving provides almost 100% of your RDA of vitamin E. 

Even though almonds are rich in nutrients, antioxidants, and vitamins, it doesn't mean it also fewer in calories. A quarter-cup per serving of almonds contains 162 calories. 

Therefore, always watch your intake and do not overeat. You can mix your almond into your toast, smoothies, or simply for snacking time.

3. Sweet Potatoes

Do you love to eat sweet potatoes? Sweet potatoes are known as a top source of beta-carotene, which is a precursor to vitamin A.

This nutrient aids your immune system by helping to produce white blood cells, which fight off viruses and bacteria.

It also helps form mucous membranes that line the respiratory tract, which acts as a protective barrier to keep germs out of your body.

A baked sweet potato packs over 150% of the daily vitamin A your body needs. The baked sweet potato will be more delicious if you consume it with nuts or seeds for an alternative healthy snack.

4. Turmeric

Turmeric is more than just a delicious yellow spice to stimulate your appetite; it also contains a more powerful antioxidant and an anti-inflammatory compound called curcumin. 

This same compound lends turmeric it's signature vibrant orange-to-yellow color. Many people use turmeric as natural food coloring, flavor enhancer, or herbal tea.

According to a study, researchers found that curcumin compound held an essential role by activating the production of T-cells, which are the primary cells that have a vital role in the immune system. Their job is to maintain your body's health.

Always adding turmeric to a daily diet, like adding it to salad, milk, juice, tea, or prefer any other way, significantly increases the strengthening immune system. 

5. Mushrooms

According to a study, Mushrooms are an excellent source of vitamin D, which boosts your immune system.

Research suggests that participants who ate shitake mushrooms every day for four weeks straight significantly increased the numbers and strength of immunity-boosting T-cells.

The significance of a reduction in inflammatory-inducing proteins was also noticed by researchers, proving that shiitake mushrooms also act as an anti-inflammatory agent.

6. Tomatoes

Tomatoes are known as a superfood due to their high vitamin C content. Due to this, tomatoes become a great choice to eat when you're sick because they help to strengthen your immune system.

Based on a study, researchers said vitamin C was shown to be an important key of the body's T-cells, a major component of the immune system.

The medium size tomato contains more than 16mg of Vitamin C, which is fair enough to improve your body's immune system.

For your information, a deficiency in this vitamin C will lead to many health problems and cause your body to have a weaker immune system. A weaker immune system will cause your body to have lower resistance to specific pathogens.

7. Citrus Fruits

Citrus fruits like lemons, limes, grapefruit, tangerines, and oranges are packed with vitamin C, which helps in boosting the production of white blood cells.

White blood cells are really essential for fighting infections and any diseases. It also helps remove free radicals from the body, preventing cell damage, and ultimately reducing your chances of cancer.

Once again, vitamin C is essential to boost your immune system. Vitamin C also acts as an antioxidant. It helps to fight free radicals that weaken your immune system.

8. Kiwi

Kiwis are always known as a source of Vitamin C, and it is said they're best to boost collagen. Besides vitamin C, kiwi is also rich in vitamin E.

Vitamin E and vitamin C is a potent antioxidant that helps the body to fight free radicals and prevent cell damage. 

Vitamin C also helps boost the production of white blood cells, which their job is to fight infections. Kiwi is a hairy fruit with a lot of edible seeds, and that little seed is also full of nutrients. 

You can eat kiwi daily by eating it in salad or smoothies or alone. This is because there are so many options on how to consume kiwi.

9. Papaya

Papaya is a tropical fruit, contains a lot of seeds, and is rich in fiber. One whole fruit of papaya includes an abundance of vitamin C, which can fulfill the recommended amount of daily intake. 

Papaya also contains an enzyme called papain. This papain works as an anti-inflammatory. For your information, inflammation is one major factor that causes illnesses, so it would be best to avoid it. 

By avoiding it, your body will stay fit and be able to fight off bacterial infections like sinusitis. Papaya also contains vitamin B, potassium, and folate, a powerful cell rebuilder. 

People who are folate deficient have compromised immune systems. Folate, also known as vitamin B9, is a great vitamin to keep your cells healthy and strong.

The daily recommendation is 400 micrograms per day, or you can get it from spinach, legumes, avocados, and papayas.

Always consume your papayas daily, likely to eat a few slices on a salad or in a bowl of smoothies.

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