8 Immune-boosting Foods to Add to Your Diet

While we are all figuring out ways to stay safe amidst the surging cases of Coronavirus, one way to effectively counter the virus is to beef up your immune system. Research suggests that people with good immunity levels are able to fight off the infection better. Ryan Fernando, celebrity and sports nutritionist, founder QUA Nutrition, says, “The best protection against infectious diseases and a secret to good health is a strong immune system. A good resistance to infections can be established by improving the body's natural ability to protect itself.” He points out that often poor nutrition can lead to low immunity. So he suggests the following foods that you need to add to your daily diet to build a crucial shield against Covid-19.

1. Gooseberry: For centuries, gooseberry has been used as an effective home remedy for boosting immunity against infections. It is high in vitamin C, which helps the body produce white blood cells (WBC), which aid in the fight against infections and diseases.  It is also a powerful antioxidant.

2. Oranges: It contains vitamin C, which helps to improve our immune systems by protecting cells and encouraging immune cell development and function.

3. Guava: Guavas are high in vitamin C and are one of the most nutritious fruits. It has four times the amount of vitamin C contained in oranges. Vitamin C boosts your immune system and protects you from diseases and pathogens. Quercetin, lycopene,  vitamin C, and other polyphones are potent antioxidants that help to preserve good health by neutralising free radicals produced in the body.

4. Ginger: It contains gingerols, which are known to improve immunity. Gingerols have been shown to inhibit replication of viruses.

5. Garlic: Garlic's antiviral, antifungal, and antibacterial effects are due to allicin, an active compound. It improves the immune system by increasing WBC's disease-fighting response.

6. Turmeric: It helps to boost our immunity by including the active ingredient curcumin, which has anti-inflammatory effects. Curcumin reduces a number of inflammatory molecules that are responsible for virus-caused damage. It also slows the replication of the virus, giving it antiviral properties. As a result, curcumin lowers viral load.

7. Basil: Vitamin C and zinc are abundant in basil. As a result, it serves as a natural immunity booster and prevents infections. It has powerful antiviral, antibacterial, and antifungal properties, protecting us from a wide range of infections. On an empty stomach, eat 2-3 fresh basil leaves.

8. Black pepper: An antibacterial and antioxidant agent, black pepper contains vitamin C, which increases immunity naturally and also works as an antibiotic. Pepper has been shown to produce more T-killer cells in the human body.

“Additionally supplements also play a vital role in boosting immunity. Zinc, Vitamin C, Vitamin D, Glutamine are some of the supplements that might help you fight against the virus. The timing and dosage of the supplement are very important and should only be consumed under the guided advice of a nutritionist or a doctor,” concludes Ryan.