COVID 19 Immune Boosting Food

Simply put, here are a few simple ingredients that you can stock up on, keep these handy to boost your immunity to help yourself remember, keep calm and keep easy going is better worrying that will not help, improving your gut and immunity will.

There are no foods that will treat COVID 19 however there some food which boost our immune system and prevent other similar flu, common cold and seasonal Influenza . Eating a healthy balanced diet is still essential for good health and normal immune function. Therefore, following respective country’s dietary guidelines is still the recommended way to meet your nutrient needs and keep you healthy during isolation. Here we will discuss the principles of healthy eating during luck-down and day to day.

• Eat plenty of fruits and vegetables, eat colourful food and vegetable, I love to cover rainbow during shopping
• Organic taste good even more heritage and heirloom meat and vegetables taste better
• Local and seasonal also must important so it has full of nutrients
• Choose whole grains over refined grains , more natural
• Replace saturated with unsaturated fat
• Limit foods and drinks high in fat, sugar, and salt so cooking and preparing is home is best option.
• Control portion sizes, its all depend on you, your movement and daily activity.
• Choose both plant and animal-based proteins, I would suggest 80% Plant and 20% animal base.
• Choose guts friendly food too, like pickle, kimchi
• Stay hydrated

Vitamin D in isolation, you might have to take as supplement, Vitamin D is an essential vitamin for everyone, and we get it from two main sources, sunlight, and food. Vitamin D can modulate the innate and adaptive immune responses. Deficiency in vitamin D is associated with increased autoimmunity as well as an increased susceptibility to infection

Vitamin D enrich food, fatty fish, like tuna, mackerel, and salmon.Foods fortified with vitamin D, like some dairy products, orange juice, soy milk, and cereals, liver, Cheese. Egg yolks and more.

Eat plenty of fruits and vegetables.

Fruits and vegetables are among the most important foods for supplying the vitamins, minerals, and fibre our body needs for good health and normal immune function.

As different coloured fruits and vegetables provide different combinations of vitamins, minerals, and phytochemicals that why I always say eat colourful and choose rainbow colour when going for shopping.

Common Food category of food and vegetable which really help flu, common cold , seasonal influenza viruses.

• Citrus fruits , such as oranges,lime, lemons, and grapefruits, contain high levels of flavonoids and vitamin C. ... Some studies suggest that a flavonoid called quercetin, which is also found in berries, may help to treat rhinovirus infections. This virus is responsible for most common colds.
• Peppers, chilli, research has suggested that both cumin and chilli are particularly good spices to help boost your immune system. Along with this chilli is high in Vitamin C, which is also a great health booster
• Broccoli is a great immune-boosting vegetable because it is so rich in nutrients, antioxidants, vitamins A, C, E, potassium and has lots of healthy fibres, which makes it filling.
• Garlic, can boost immune function. Garlic contains compounds that help the immune system fight germs . Whole garlic contains a compound called Alliin. When garlic is crushed or chewed, this compound turns into Allicin the main active ingredient in garlic. Allicin has been shown to possess antiviral.
• Ginger is filled with immune-boosting ginger is antibacterial so it helps support the immune system and it can help to prevent nausea and soothe an upset stomach.
• Lemon grass several components of lemongrass help fight cancer. This occurs either by causing cell death directly or boosting your immune system so that your body is better able to fight-off cancer on its own.    
• Spinach made our list not just because it is rich in vitamin , it is also packed with numerous antioxidants and beta carotene, which may both increase the infection-fighting ability of our immune systems. Like broccoli, spinach is healthiest when it is cooked as little as possible so that it retains its nutrient.
• Yogurt is probably the best-known dietary source of probiotics that can give your immune system a boost, but it is also high in protein. You will also get a bit of vitamin A and zinc. Keep your yogurt nutritious by choosing plain low-fat or non-fat yogurt and adding nuts, berries, and just a little honey raw honey boosts your Immune system
• Honey, according to research the phytonutrients in raw honey have anti-bacterial and anti-viral properties that can help to boost your immune system and fight sickness.
• Nuts, Almonds are easy to find in any grocery store. They are perfect as a healthy snack and can be added to salads and yogurt. Almonds are high in vitamin E that acts as an antioxidant in your body and helps immune system function. Almonds also contain iron and protein that are essential for your immune system.
• Turmeric, rich in anti-inflammatory properties, has an active compound called curcumin, which is known to have multiple benefits. Add turmeric and black pepper to your diet. It is an age old, tried, and tested recipe for boosting your immune system. Have it in the form of tea along with water and spices like cinnamon, cloves, cardamom, saffron etc
• Fermented food, just a spoonful of fermented foods encourages the growth of good bacteria in your gut. with high levels of good bacteria comes strong immunity. achar, Sauerkraut, Nepali Bamboo Shoot Tama, Miso, Pickle Egg, Kefir, Yoghurt, Kimchi, home-made pickles, Gundruk, Nepali fermented Mooli and kanji water are some great options for fermented food...

.....

Stay Safe, Cook in Home, Buy local & Eat Seasonal