10 foods to fight COVID-19 Coronavirus

With WHO’s recent warning that the SARS-CoV-2 virus will not disappear and Covid-19 might become endemic, the best possible strategy to combat the virus is to strengthen our immune system making it strong enough to fight against the disease.

A pandemic is an epidemic that's spread across multiple countries or continents as opposed to an endemic wherein the disease belongs to a particular population or country. In case of an endemic disease, the virus or the pathogen keeps circulating in the human population, infecting people who haven’t been vaccinated. It could be seasonal or occurring all year.

While masks and sanitizers are good as precautionary measures, what's important is how strong our immune system is. This is because our immune system is what guards our body against any intruder that can cause harm.

There are plenty of health supplements available that contain the required daily dosage of minerals and vitamins for the body. Getting a sufficient amount of nutrients is important for the proper functioning of the immune system. However, it is always advisable to get the required amount of nutrients through natural food sources.

Below are 10 foods that can strengthen your army of the immune system in the war against COVID-19.

1. Spinach

Green leafy vegetables like spinach are rich in both, iron and vitamin C. They are essential for fresh blood production and to keep blood impurities at bay. Moreover, spinach is packed with nutrients like beta-carotene and antioxidants that improve your body’s disease-fighting ability. Thus, including spinach in the diet can help boost immune system health. Spinach can also be added to a number of dishes. However, it is important to ensure that the leaves are properly cooked, as raw spinach can be hard to digest. It is best to include spinach mandatorily in the diet mandatorily as it provides essential nutrients to grow and secure a healthy immune system.

2. Turmeric

Turmeric is a spice that has been a part of Indian households for centuries. It is known for its anti-inflammatory properties that help in treating inflammation of the muscles and bones. Most significantly, turmeric contains an active ingredient called curcumin which is a great modulator of the immune system. Several studies have reported that curcumin can modulate the proliferation and activation of T cells, and can inhibit oxidative stress-induced inflammation.

3. Ginger

Ginger is great food with excellent anti-inflammatory properties. It is a popular spice in countries like India that can help reduce inflammation-related issues as well as help in the treatment of sore throat. Ginger comes with antiviral properties, a great aspect in times of COVID-19. Additionally, it also aids in digestion and helps in maintaining a healthy gut thereby strengthening the immune system.

4. Citrus Fruits

Citrus fruits like lemons, oranges, and grapefruit, among others, are packed with vitamin C that helps in boosting the production of white blood cells in the body. White blood cells are essential in fighting diseases and infections. It also helps in removing free radicals from the body. This prevents cell damage which ultimately reduces the chances of having cancer.

5. Almonds

Of all the nuts, almonds contain high concentrations of vitamin E. Vitamin E is crucial in keeping the immune system healthy. It is a fat-soluble vitamin that requires fat to be absorbed properly. Almonds contain healthy fats that ease down the process of absorption. Vitamin E aids the production of red blood cells that enhance the blood flow to all parts of the body. This keeps the immune system stronger. Consuming 4-6 almonds daily, whole or soaked in water or crushed and added in milk proves to be an immensely healthy shake.

6. Yogurt

Yogurt is a probiotic that helps good bacteria to thrive. It directly affects the gut health. A healthy gut is essential to the overall health of the immune system. Yogurt can be consumed plain or with rice. Plain yogurts do not contain sugars, additives, and artificial flavors that can degrade the overall quality of the food. Adding some honey or favorite fruits to it can pamper the tastebuds while being beneficial for health.

7. Kiwi

Kiwi is one such fruit that contains vitamin C, vitamin K, potassium, and folate in abundance. Vitamin C is an antioxidant that helps fight free radicals and prevent cell damage. It also helps in boosting the production of white blood cells that fight infections. Kiwis contain tiny seeds that are edible and full of nutrients. They can be consumed on a daily basis either alone or in a fruit salad. If that doesn’t seem mouth-watering, how about making a smoothie out of it?

8. Papaya

Papaya is packed with twice the amount of our daily requirement of vitamin C. It consists of all the necessary nutrients and minerals like Vitamin C, Vitamin K, folate, and potassium. While vitamin C boosts the production of white blood cells in the body which are responsible for fighting infections and warding off diseases, potassium takes care of the heart’s health.

9. Green Tea

Within the last few years, consumption of green tea has drastically increased. Thanks to the advertisements on how green tea helps in reducing belly fat.
Apart from that, green tea contains excellent antioxidant properties that help the body detox toxins and other harmful elements. It contains a powerful antioxidant called EGCG or epigallocatechin that has been shown to boost immune system function. Green tea, since it is not fully processed, holds back the majority of its nutrients and minerals in the leaves. Experts suggest that one should consume 3-4 cups of green tea in a day. This will not only keep the body hydrated but also helps in flushing out the toxins and other waste materials from the body while keeping the immune system healthy.

10. Sunflower Seeds

Sunflower seeds are packed with nutrients and minerals, including vitamin E, vitamin B-6, magnesium, and phosphorus. Vitamin E is considered a potent antioxidant that is beneficial for the immune system’s health. Sunflower seeds also enhance the flavor of the food due to its spicy punch. They can be added to salads, soups, seasoning of certain foods like chicken, for sautéing, and more.

So, these are some of the foods that can strengthen the body's defense mechanism. However, consuming them doesn't give them the freedom to ditch masks. Masks and other PPEs are critical and must be employed in addition to other precautionary measures.