Our immune system is our body's inbuilt weapon that fight against diseases and infections. It is also our protective gear that helps us recover from any kind of illness and injury. If we have a weak immune system we easily fall prey to infections and diseases whenever there is a climatic change or exposed to any potentially damaging foreign bodies.
Given the current circumstances, building a strong immune system and following the health authority protocols on hygiene practices are the only ways to stay safe and control the situation.
It is understandable that social distancing and self quarantine could easily lead us to boredom, laziness and mindless munching, but mind you this routine could also result in a weaker immune system making us vulnerable to all kinds of infections. Hence, as the world is fighting against this pandemic together let's not shy away from doing our bit and start with taking good care of ourselves and behave responsibly.
Being mindful about our food habits and leading a healthy lifestyle both mentally and physically are key to building and maintaining a strong immune system.
Read on to know more about some of the healthiest food groups that you could involve in your everyday diet that can help boost your immune system to keep you safe & healthy.
1. Fatty Fish
Fatty fishes are a good source of Omega – 3 fatty acids, and the Omega-3 has an anti-allergic property decreasing the allergic reaction to an extent. Taking your omega-3 doses in the form of food is best suggested rather than as supplements to make it most effective. Salmon, mackerel, sardines, tuna, and bluefish are some of the popularly used fishes that are rich in omega-3s.
2. Nuts and Seeds
When it comes to nuts and seeds, walnuts and flaxseeds provide a good dose of Omega-3, which is an excellent source for the vegetarians. One handful of walnuts is equal to 3-3.5 ounces of salmon. Foods that are rich in magnesium are also helpful in controlling allergies.
3. Fruits and Vegetables
Fruits and vegetables that have Quercetin, a flavonoid, is believed to help reduce the inflammation associated with allergies. This flavonoid prevents the immune cells from releasing the allergic response. Cabbage, cauliflower, broccoli, onions, apples, and berries are some of the foods that contain quercetin and other anti-allergic properties as well.
Foods that are high in Vitamin C also boosts the immune system and it is best to get your C from foods than supplements. Taking a Vitamin capsule is not as effective as having fresh oranges or homemade lemonades on a regular basis.
Including garlic in your diet can help prevent the climate change allergies by blocking the cause of allergy reaction in the body. Make garlic a part of your dietary intake or have it as it is to get the best results.
There is a general misunderstanding about yogurt that it is not good to have it if you have a tendency to catch up cold frequently. But the fact is, research has found that the probiotics contained in yogurt help ease the allergic reactions and is also good for children who are prone to allergies.
6. Turmeric Latte or Golden Milk
It is an age old Indian holistic way to complete health and detox. A cup of warm turmeric latte or milk is nothing but a medicinal detox to help you ward off germs and infections.
This latte consists the goodness of spices such as turmeric, cinnamon, cardamom, black pepper and ginger. Ginger and turmeric, both have incredible anti-inflammatory properties, and this boosts your immune system. When mixed with spices such as cardamom and cinnamon with a dash of honey, this drink transforms itself into the most soothingly delicious medicinal drink ever that could be consumed on a regular basis. The medicinal properties of ginger and turmeric do not stop there which makes it a must bedtime drink for both kids and adults especially during this time.
It is important to know that these foods do wonders to your immune system if consumed regularly and helps us stay healthy. As they say "let's make food our medicine and let that heal our body & soul".