Foods to boost immune system
Foods to boost immunity or immune system especially in the past two years of pandemic the importance of having a strong immune system has become even more important.
Here are some 9 simple ways to boost your immune system
1. Add virgin coconut oil to your diet
Include cold pressed virgin coconut oil in your diet. The important Medium chain fatty acids (MCFA s) present in coconut oil are lauric acid, caprylic acid and capric acid.
These acids in coconut oil primarily help in destroying the microbial organisms by disturbing their membranes, this interfering with virus assembly and maturation.
Coconut oil also has a monolaurin, which is a potent antiviral agent. It kills the virus by dissolving the protective lipids surrounding it.
Consuming 2tbsp of virgin coconut oil every day will help you build a stronger immune system. It will also aid in weight management, support cognition and improve digestion.
It is a cold pressed coconut oil that has not been refined, deodorised, not bleached and not dehyderated.
People prefer using VCO for personal care purposes like oil-pulling and skin moisturizing as well as drinking it raw. It is also favored over coconut oil for baking and sautéing due to its creamy, tropical flavor. It is also a good choice if you are adding it to smoothies, coffee, and shakes. On the other hand, refined coconut oil is better used for frying.
2. Have a lot of coloured food on plate
Include coloured fruits and vegetables like pumpkin, bell peppers, carrot, tomatoes, papaya that add flavor to the plate. These are essentially rich in antioxidants and help you to build a stronger immune system.
3. Pack on the Vitamin C
Include foods rich in vitamin C like orange, sweet lime, lemon, gooseberry, bell pepper, berries, tomato, dark leafy vegetables, cashew fruit, kiwi, strawberry, Brussel sprouts, broccoli, etc., which boost your immune system.
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4. Add zinc to your diet
Foods rich in zinc such as nuts, whole grains, legumes, yeast and dairy products also help boost immune function and that and variety to your palate. These should be a regular part of your diet.
5. Spice up your meals
Pepper rasam and sambhar have all the essential spices and are just right to boost the immune system. Spices tend to be helpful in building a strong defence mechanism against viral infections.. Ensure to include sambhar and rasam to your meals.
6. Enhance digestion and stay hydrated
It helps if you use garlic, pepper, ginger, asafetida, cumin seeds/powder, turmaric, moringa, lemon grass, basil and coriander in cooking as they help enhance digestion and improve immunity,
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7. Switch to green tea ( preferably moringa) and green coffee
Sip on moringa green tea, which is formulated to give you all the benefits of green tea combined with the power of the superfood moringa. It is packed with vitamins and minerals (specifically vitamin C) and has antioxidants, which help boost immunity. Additionally, it helps maintain bone and joint health, regulate metabolism and aids in weight management.
Similarly, unlike regular coffee, green coffee is unroasted and hence, has three times more antioxidant potential, which is otherwise lost during the roasting process. It is a health booster that is high in antioxidants, which helps boost immunity, and aids in weight control and management.
8. Drink healthy juices to boost immune system
Try healthy juice combinations like beetroot, carrot, spinach, amla, ginger, apple, lemon and celery. These juices not only energise you but also help you boost a stronger immune system in an efficient manner.
9. Opt for Anti Viral foods
Garlic, fennel, cloves, basil and Tulsi have anti viral properties that help you to maintain and boost your immune system whilst you stay prepared to fight against viral infection and flu.