As 2020 arrived, many new things happened. Unfortunately, the year didn’t start the way everyone was expecting it to be. Currently, the entire world is dealing with a pandemic which is life-threatening.
All of us are locked in our homes, praying for things to get back to normal as soon as possible. Coronavirus, undoubtedly, is the biggest health risk which has shaken the economy, and physical & mental wellness of people. More than the virus, it is the fear which is taking over.
No matter what you do or how you feel like, you cannot afford to get out of your home for sure. Nobody loves taking risks when it comes to life, isn’t it?
In order to stay safe, you must have an idea of all the common symptoms of the disease. According to the World Health Organization (WHO) official website, these are the possible corona 19 symptoms of the coronavirus disease:
- Fever
- Dry cough
- Tiredness
- Difficulty breathing (in severe cases)
Considering the fact that the research for coronavirus vaccine is still going on and no country has been able to develop a coronavirus vaccine till date, it can be said that prevention is the only way to keep yourself protected.
Coronavirus or no corona, this is the time of the year when you need to be the most careful. This is the time when cold and flu are in their true form and you have to take very good care of yourself to avoid falling sick and enjoy things in an uninterrupted manner.
However, not everything always goes as per our assumptions; that’s what life is all about. So, you cannot fully control anything. But you may still do your bit to ensure better health by eating foods that build immunity. This is how you feel safe; this is what makes you feel responsible!
In this blog, we have discussed all the healthy food options that you must consider to keep you and yourself healthy and protected against diseases.
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FOODS TO EAT THIS QUARANTINE
It all starts in your kitchen. What you eat reflects in your physical and mental well-being. So, you must eat right for the rest of the things to go right. So, let’s see what vegetables, fruits and herbs you must consider keeping diseases away.
Vegetables
You may hate them but you cannot ignore the fact that it is vegetables that harness the required power to boost and regulate your immune system. However, you must be careful while picking vegetables and prefer buying organic ones.
Organic vegetables are free of chemicals and offer maximum benefits. They are rich in essential nutrients and minerals that your body needs to keep immunity on point.
Grown on organic soils, they are better at preventing diseases and supplying your body with enough nutrients for healthy survival. So, organic produce must be your priority!
What are the options?
Vegetables offer plenty of health benefits including immunity. Here are our top picks for you to stay healthy:
Bell Peppers
Bell peppers are among the most preferred vegetables that are rich in Vitamin C. You should buy red bell peppers as they contain the most of it among all the varieties available. Apart from Vitamin C, peppers have also great anti-inflammatory properties as they contain lots of carotenoids and phytochemicals. They can cure and clear out the mucus membranes in the lungs and nose, thereby eliminating the toxins and curing a cold and flu at the rapider rate!
Spinach
The next entry in the vegetables’ list is spinach. Spinach contains a great amount of Vitamin C which helps prevent and treat seasonal diseases such as cold and flu. It tastes good, supplies your body with iron and boosts immunity. It is also rich in beta-carotene and antioxidants that help the body in preventing diseases caused by viruses. To add the best to your immune system, you are advised to consume spinach in raw form. Try to enjoy it as salad rather than frying and eating it.
Garlic
Who doesn’t know the health benefits offered by this vegetable? Garlic is something that is used in almost every household and needs no introduction. So, try garlic this season to ward off all the health problems including but not limited to cold & flu. It is rich in compounds that can effectively enhance the ability of white blood cells and eliminate viruses that cause cold, flu and other such health risks. You can eat it directly as food or take in the form of supplement, whichever suits you best. Studies have shown that consumption of garlic on a daily basis can successfully minimize the chances of falling sick with cold and flu by 61%. Now, that’s a great number, isn’t it!
Cabbage
Cabbage is indeed among the most underrated vegetables. It’s awesome if you look at it. The very first benefit comes in the form of plenty of Vitamin C that it contains along with other essential nutrients. Cabbage is a powerhouse when it comes to boosting immunity. You can eat it raw or consume it in fermented form which is even more beneficial, not just for the immune system but also digestion. It may be low in calories but that’s not a problem. Looking at the scenario all over the globe, it is just the right thing to eat. Who wants to store calories? We all hate big fat tummies, don’t we?
Tomatoes
Tomatoes are loved by all for their taste and for the amazing health-related benefits they offer. You can consume them raw or you can use them in various foods while cooking. They are great as they have a high quantity of Vitamin C. Just one tomato has 16 mg of it and can boost immunity as no other thing can. It strengthens the phagocytes and t-cells in the body that are major components of your immune system. So, don’t think much! Whenever you go to your nearest grocery store, don’t forget to take home a lot of tomatoes!
Broccoli
Broccoli is another great addition you can make to your diet if you want to keep you and loved ones protected against cold. It is rich in sulforaphane that is known to turn on the antioxidants and helps prevent diseases by activating enzymes in your immune cells. These cells fight free radicals and reduce your chances of getting sick. Broccoli can be consumed in a lot of forms. From raw to cooked, there are several recipes available over the internet. Search some and bless your dear ones with some mouthwatering food and better immunity in no time!
Mushrooms
And, how can one forget mushrooms when it comes to building immunity? They are the best, we mean! You can read it online and get to know how great mushrooms are in the building and boosting immunity. As per American research, the participants, who consumed mushrooms for four continuous weeks every day without a miss, had a surge in the number of immunity-boosting T-levels. Also, the research suggested that mushrooms have excellent anti-inflammatory properties. So, start eating it as much as you can. You will easily get it at your nearby store, as much as you want.
Fruits
Just like all the vegetables we mentioned above, we have searched for some fruits that you will easily get in the market and can bless yourself with an improved immune system and many other excellent health benefits.
Fruits are rich in vitamins, nutrients and antioxidants. Daily consumption of fruits is known to keep diseases away. However, just like we suggested it for vegetables, we advise you to choose your fruits carefully.
Prefer organic fruits for the maximum benefits as they will only build immunity and not act as a burden by adding toxicity to your immune system. Keep reading and start eating these powerful items to ensure maximum immunity:
Apple
One apple a day keeps the doctor away, they say. And, it’s true! If you eat apples, you don’t have to stress over getting sick and running to a hospital. That’s what apples do to your body.
The fruit is rich in Vitamin C and that’s not all. It also contains soluble fibre that enhances the personalities of your immune cells and boosts immunity. It offers awesome anti-inflammatory benefits that help the body recover quickly from illness and eliminates chances of infection. An apple a day will surely keep the doctor away!
Citrus Fruits
Citrus fruits such as oranges, lemons, and grapes contain a very low quantity of sugar that works as an immune-suppressant and have Vitamin C in high concentration that is known to boost immunity.
Daily consumption of citrus fruits boosts the production of white blood cells and fends off the possibility of getting infected with cold and flu. Your body cannot produce Vitamin C on its own, so you must make sure that you’re consuming enough.
Though supplements may also work, there is no match to the satisfaction of enjoying the citrus taste while lying in your bed.
Berries
All the berries that include raspberries, strawberries, blueberries and blackberries are superb on the ORAC scale. It means they are extremely rich in some antioxidants that combat free radicals and work wonder on your immune system and overall health.
According to research, blueberries are excellent at preventing colds and several types of flu. Blueberries are rich in pterostilbene that strengthens the immune system. Apart from the health benefits they offer, berries also taste great, are easily available and there can be nothing better to enjoy this quarantine while watching your favourite tv show.
Coconut
Coconuts is called the superfood as it offers amazing health benefits in all its forms. You can use coconut as a fruit, sip its water, or cook your food in coconut oil and ensure better health for all.
It contains healthy fatty acids that are known to improve metabolism, its oil can be applied on hair and skin to make them healthier, glowing and shiny, and can be used to boost immunity too. Coconut oil is antimicrobial, can kill bacteria and fungus and help treat pneumonia.
One study proved that children who consumed coconut oil got a quicker recovery from pneumonia than the ones who didn’t. They also had clearer breathing, reduced fevers and normal blood oxygenation. So, add coconut and its products to your daily routine and avail all these awesome benefits!
Herbs
Herbs have got amazing healing power from nature and are being used since ages to treat diseases. They can harness one’s health like nothing else can and make miracles when things are being awry.
However, if you think herbs are just limited to medicines, you may be wrong here. There are herbs that you use on a regular basis in forms of teas, spices and more. With the proper information, you can use these herbs to treat different issues and motivate others for the same.
Herbs strengthen our immune systems, and they are easily available! Here are our top picks for you:
Oregano
Herbs are nature’s precious gift to us and oregano is one of them. It offers great immune benefits and has several anti-fungal, antimicrobial and anti-inflammatory properties that make it even more special.
Oregano has Vitamins C, A, E and K in plenty and is extremely good for your health without a doubt. As you can see, there are several vitamins, you get multiple health benefits in the most natural way. Add it to your daily routine and it will definitely do wonders to your immune health.
Turmeric
You must have heard of turmeric to be the superfood herb! And, the reason is its antioxidant and anti-inflammatory health benefits. Turmeric is rich in curcumin that is an active ingredient responsible for the above mentioned.
Curcumin is an anti-fungal, anti-inflammatory, antiviral compound that combats daily diseases like cold and flu, and works well with severe conditions like cancer.
If we look at the root of most of the diseases, it’s inflammation; and turmeric is anti-inflammatory which comes as an extra bonus.
Ginger
Ginger has been used since long to help treat cold and flu. Corona or no corona, even the regular flu can make you awake at nights because of similar symptoms. So, it’s better to do something to prevent these problems for the next few months or till the time corona gets over. Ginger can help!
The herb is known to dispel nausea and other such health issues. You can consume it raw or take in the form of a lemon and ginger tea. It works well in any form and daily consumption is always a good idea!
Tips to prevent Coronavirus/Corona 19:
Along with following a healthy diet, it is also important to take the necessary precautions. You must keep the following things in mind in order to avoid COVID-19 or other such infectious diseases:
- Keep washing your hands at regular intervals. You must have read this one and this is the only way to ensure that you don’t get infected. Wash your hands for 20 seconds every time you touch something or before eating. This one thing is going to pave your way out of the COVID 19 pandemic.
- Try to reach early in the morning for buying vegetables, fruits, milk, and other such daily use things. The simple logic is, grocery and other shops are at their best in terms of hygiene at that time. Also, you will get fresh products and have to interact less with others. More crowd means more risk, isn’t it?
- Try following a healthy routine to keep yourself healthy and fit. Avoid touching your eyes, mouth and face. Drink lukewarm water as much as you can, and add yoga and meditation to your daily routine.
- Avoid going out randomly. In case you have to go, step out with all the preparations. Carry your sanitizer, wear masks and avoid touching things. Develop a habit of going out alone. Leave kids at home until it is really necessary to take them with you.
- Social distancing is a must-do thing as it is the only way to get through the pandemic. So, you can politely deny meeting your friends and family. It’s okay to social distance until this phase gets over!
References for Coronavirus Update
There are many websites where you can get live updates on coronavirus. You can refer to the following coronavirus tracker links:
hydroxychloroquine coronavirus mechanism
For more information on coronavirus, you should download the Aarogya Setu mobile app which is recommended by the Indian Government.
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