Eating a healthy diet is not about strict limitations, staying unrealistically thin, or depriving yourself of the foods you love. Rather, its about feeling great, having more energy, improving your health, and boosting your mood.
The cornerstone of a healthy diet should be to replace processed food with real food whenever possible. Eating food that is as close as possible to the way nature made it can make a huge difference to the way you think, look, and feel. While some extreme diets may suggest otherwise, we all need a balance of protein, fat, carbohydrates, fiber, vitamins, and minerals in our diets to sustain a healthy body. You dont need to eliminate certain categories of food from your diet, but rather select the healthiest options from each category
In the midst of the COVID-19 pandemic, eating healthy food remains an important part of maintaining your health. While there are no specific foods that can help protect you from the virus, a nutritious diet can boost your immune system or help you fight off symptoms.
Your immune system is the body's in-built defense system. It helps to protect your body from evasion of foreign beings most especially the harmful ones. You being able to work around and undergo your day to day activities is as a result of your immune system being in a stable condition. There is a need for you to boost your immunity because it helps you go about daily life as you come into contact with germs and bugs from pets, other people, and your environment. Without a healthy immune system, you could pick up infections and infectious diseases more easily, and the effects could be serious even fatal.
Most of our immune cells live in the Gut and the gut is also a major entrance for pathogens, toxins, that why food plays an important role in boosting your immunity.
Immune System Boosting Recipe
1. Citrus fruit
They include oranges, tangerines, grape fruits, lime, lemon etc. They contain vitamin C which helps to increase the production of which blood cells which are key to fighting infections. They also help you maintain healthy skin.
2. Spinach
They are rich in antioxidants which helps increase the infection-fighting ability of our immune systems and folate which helps to make new cells and repair DNA. They are best cooked with mild heat so as to retain their nutrients and it also makes the body easier to absorb its vitamins.
3. Eat more fermented foods
Fermented foods are rich in beneficial bacteria called probiotics, which populate your digestive tract
These foods include yogurt, miso, kimchi, cider.
4. Sweet potatoes
Sweet potatoes are rich in beta carotene which is a source of vitamin A. It helps to make skin healthy and may even provide some protection against skin damage from ultraviolet (UV) rays.
5. Garlic, cloves and ginger
Ginger and Garlic have antibacterial, antiviral, and anti-fungal properties. The bulbs are rich in antioxidants that quench free radicals. They also helps to prevent colds or flu. They are food spices and can also be taken as tea. They also helps in lowering your cholesterol
6. Poultry products
These includes chicken, eggs. They contain a high number of amino acids, vitamin B, and zinc. They help build white blood cell
7. Oysters
It contains a lot of zinc which is an essential mineral and also assist the immune system with tasks such as healing of wounds. Some other seafood including prawns, crayfish, lobsters, crabs etc.
Other foods include;
- Almonds
- Red ball pepper
- Colored fruits which includes mango, watermelon, pawpaw etc.
- Turmeric
- Tomatoes
- Blueberries
Trust you have picked one or two items to add to your diet, do let us know your thoughts in the comment section.
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