Foods That Can Boost Your Immune System During Respiratory Viral Outbreaks (Based On Clinical Studies)
The last 4 weeks has been a stressful and scary time for many with news about the coronavirus
outbreak and daily death tolls and also numbers infected that rising day by day.
The online and print publications has been full of misinformation and fake news even from so called Health organizations that have enrolled the help of social media platforms to only promote their own agenda.
The key thing that every individual should be aware is not to become paranoid and fearful.
Yes, the coronavirus
might become a global pandemic. Yes it might affect global economies badly if it is already not doing do. But as an individual, the key thing is to have a health and good immune system and also to main certain hygiene rules and precautions.
Wear a proper N95 mask properly when going into crowded areas, wash your hands regularly, avoid sick or suspected infected people and boost your own immune
system by sleeping properly, having less mental stress, exercising and most importantly eating well.
Foods play a key role in maintaining a proper immune
system. A healthy diet is critical. Avoid processed foods, fried and oily foods, sugars, excessive carbohydrates especially refined ones, preserved or cured meats etc.
News has compiled a list foods that might be help boost your immunity
system based on past studies done.
Non-Dairy, Unsweetened Dark chocolate
, an antioxidant found in dark chocolate helps to boost the immune
system by protecting the body's cells from free radicals.
Typically, free radicals are molecules that the body produces when it breaks down food or comes into contact with pollutants. Free radicals can damage the body's cells and may contribute to disease.
Though it has health benefits, dark chocolate is high in calories and saturated fat, so it is important to eat it in moderation.
is a type of flavonoid found in blueberries which has antioxidant properties that can help boost a person's immune
system. A 2016 study noted that flavonoids play an essential role in the respiratory
Medical researchers found that people who ate foods rich in flavonoids were less likely to get an upper respiratory tract infection, or common cold, than those who did not.
Curcumin or Turmeric
The yellow spice which is used often in Asian cooking, and present in some traditional medicines is been shown to help a person’s health. Consuming turmeric may improve a person's immune
response. This is due to the qualities of curcumin, a compound in turmeric.
According to a 2017 review, curcumin has antioxidant and anti-inflammatory effects.
Fish Rich In Omega Oil
Tuna, salmon, pilchards, and other oily fish are a rich source of omega-3 fatty acids.
According to a 2014 report, long-term intake of omega-3 fatty acids may reduce the risk of rheumatoid arthritis (RA) and also helps regulate the immune
Rheumatoid arthritis is a chronic autoimmune condition that occurs when the immune
system mistakenly attacks a healthy part of the body.
The cruciferous vegetable Broccoli is another source of vitamin C. It also contains potent antioxidants, such as sulforaphane. For these reasons, it is a good choice of vegetable to eat regularly to support immune
Typically, sweet potatoes are rich in beta carotene, a type of antioxidant that gives the skin of the potatoes its orange color. Beta carotene 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. It too helps the immune system
The green spinach may boost the immune
system, as it contains many essential nutrients and antioxidants, including: flavonoids, carotenoids, vitamin C, vitamin E. Vitamins C and E can help support the immune
Past research also indicates that flavonoids may help to prevent the common cold in otherwise healthy people.
Ginger has anti-inflammatory and antioxidative properties and is likely to offer health benefits. It helps the immune
system in many ways.
Typically, garlic is a common home remedy for the prevention of colds and other illness.
One previous research looked at whether taking garlic supplements containing allicin reduced the risk of getting a cold. The test group of participants taking a placebo had more than double the number of colds between them than those taking the garlic supplements.
Matcha or Green Tea
Green tea contains only a small amount of caffeine, so people can enjoy it as an alternative to black tea or coffee. Drinking it may also strengthen the immune
Similar to blueberries, green tea contains flavonoids, which may reduce the risk of a viral infections.
Kefir is a fermented drink that contains live cultures of bacteria that are beneficial for health.
Research suggests that drinking kefir may boost the immune
system. According to a 2017 review, various studies have shown that regular consumption of kefir can help with:
fighting bacteria, reducing inflammation and increasing antioxidant activity.
Sunflower seeds are a rich source of vitamin E, an antioxidant. In the same way as other antioxidants, vitamin E improves immune function. It does this by fighting off free radicals, which can damage cells.
Almonds are another excellent source of vitamin E. They also contain manganese, magnesium, and fiber. A small handful or a quarter of a cup of almonds is a healthful snack that may benefit the immune
Kiwifruit And Oranges
Kiwifruits and oranges are an excellent source of vitamin C, which is the vitamin that many individuals turn to when they feel a cold developing. While researchers are still not sure exactly how it helps, vitamin C may reduce the duration of common cold symptoms and improve the function of the human immune
Red Bell Pepper
Individuals trying to avoid the sugar in fruit, might find red bell peppers are an excellent alternative source of vitamin C. It is also rich in Vitamin A and Quercetin which have studies show that help in the immune
These are just some common foods that can help the immune system. There are also lots more supporting studies but we only listed a few due to time constrain. However note that these foods do not prevent coronavirus
infections directly nor do they treat coronavirus
infections. They merely help individuals to boost their immunity
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, the coronavirus epidemic
or the Thailand Coronavirus
scenario, keep on checking at: https://www.thailandmedical.news/articles/coronavirus