Since the covid pandemic began in 2019 people have started taking health more seriously. Building immunity is a common talk these days with tons of information circulating around. We can add nutrition-based immunity boosters for covid-19 to our diet. Other than nutrition, other aspects of physical wellness like exercise, rest, etc., and mental wellness also play an important role in building your immunity.
Here are my 7 immunity boosters – things that we have added to our diet on a daily basis during the covid-19 pandemic.
Immunity Boosters for Covid-19
Turmeric
Turmeric is a very popular Indian spice, found in almost all Indian households, and is commonly used in recipes.
Curcumin is the main active ingredient in turmeric. It has powerful anti-inflammatory properties and is a very strong antioxidant. I have seen doctors prescribe curcumin tablets at times for inflammation.
Even though turmeric powder is used in cooking, I have a teaspoon of raw or fresh turmeric every day with our meals. Like a pickle on the side. It is logical that the fresh form of any vegetable, fruit, or spice retains more nutrients than its dried, processed, and powdered form and it’s no different in the case of turmeric. I cut it into thin slices, add a bit of lemon and salt to it and store it in the refrigerator, which lasts me for a week.
Lemon and Amla Juice (Indian Gooseberry)
Vitamin C is an essential vitamin, meaning your body can’t produce it. Vitamin C may boost immunity by helping white blood cells function more effectively, strengthening your skin’s defense system, and helping wounds heal faster among numerous other benefits. It is considered to be one of the safest and most effective nutrients. Amla is reported to contain nearly 20 times more vitamin C than oranges. One tiny Amla is considered equivalent to 2 oranges. I have a glass of Lemon and Amla Juice with a pinch of salt.
Green Tea
During the pandemic, I have switched to Green tea. I have one cup a day. Green Tea is known for its antioxidants and anti-inflammatory properties.
Black Tea Concoction
A cup of black tea rejuvenates me while working during the day. As I sit on my laptop I have a cup of black tea infused with fennel seeds, ginger, and Tulsi (Holy Basil). Sometimes add cinnamon and black pepper as well. All these are known for their health benefits.
Salads and Veggies
Other than the normal food I make it a point to have a plate full of salad. In case salad isn’t available a plate of stir-fried veggies. I try to keep it as colorful as possible. The more the colors more the flavonoids and more the health benefits. Salads and veggies also provide fiber or roughage needs for healthier gut and intestines. They also help clean out the toxic substances that we have consumed.
According to the latest USDA guidelines, 40% of our diet should be vegetables, 10% fruits, 20% protein, and 30% grains (as far as possible whole grains) and dairy is just a little.
Soaked Almonds
I have 10 soaked almonds with their peel every day. Almonds are loaded with nutrients. Soaking them increases their digestibility and nutrient absorption.
Dhana Dal (Split Cilantro)
Most Indians would have Dhana Dal as a mouth freshener after a meal. Other than being a mouth freshener it aids digestion and has anti-fungal and anti-bacterial properties. And a very talked-about nutrient during the COVID-19 pandemic is “ZINC”. I have a teaspoon of Dhana Dal after every meal.
These are not just beneficial during the pandemic but can be continued as part of your diet beyond Covid-19.
Other than nutrition, other aspects of physical wellness like exercise, rest and sleep, etc., and mental wellness also play an important role in building your immunity.
Covid-19 may be over. However, immunity boosters should be included in the diet for general immunity which helps us from falling ill frequently.