One thing you should keep in mind: Nothing but your immune system can beat COVID-19.
It’s not a difficult job to boost your immune system against COVID-19. Some common food does help.
Citrus: a leading source of Vitamin C
Citrus is the leading source of Vitamin C that protects your cells from being damaged by free radical by playing a role as antioxidant.
Recommended Daily Intake of Vitamin C: 65 to 90 milligrams (equivalently one small glass of orange juice or grapefruit)
Red Pepper: more Vitamin C and a leading source of beta carotene
Expect for more Vitamin C, red peppers can be added to your diet during COVID-19 pandemic. Moreover, red peppers are also a leading source of beta carotene that is beneficial to your eyes and skin.
Recommended Daily Intake of beta carotene: 75 to 180 micrograms (equivalently a mid-sized red pepper)
Broccoli: superfood rich in Vitamin A, C and E
Broccoli contains much Vitamin A, C and E, of which phytochemicals are beneficial to boost your immune system. Moreover, broccoli is a leading source of lutein and sulforaphane both of which are powerful antioxidants. Besides, it contains extra nutrients, including magnesium, phosphorus, zinc, and iron. Remember, broccoli is suggested to be cooked as little as possible and can be even eaten raw.
Recommended Daily Intake of lutein: at least 6 micrograms.
Garlic: an infection fighter
Apart from a great flavor-enhancer, garlic plays an active role in boosting your health. Garlic’s immune-boosting properties derive from its sulfur-containing compounds, like allicin that has been regarded to defeat cold, flu and numerous diseases.
Recommended Daily Intake of garlic: 2 to 3 cloves.
Ginger: inflammation reducer
Ginger has been testified to be able to decrease inflammation so it’s quite useful when it comes to swollen glands, a sore throat or any inflammatory ailment. The gingerol contained in ginger may ease pain and defeat against nausea.
Recommended Daily Intake of ginger: at most 4 cups of ginger tea. Note: ginger isn’t perfect for pregnant women since it may increase the risk of miscarriage.
Spinach: your immune system booster
Spinach is rich in Vitamin C, antioxidants and beta carotene which may boost your immune system to defeat against invaders. However, never overcook spinach since the more it’s cooked the less active the antioxidants will be.
Recommended Daily Intake of spinach: 1 cup of fresh spinach or a half cup of cooked spinach.
Almond: key to your immune system humming
The Vitamin E contained in almond is beneficial to beat cold and flu. It can never be absorbed unless there’s a fat-soluble molecule.
Recommended Daily Intake of almond: half cup or 46 almonds.
Turmeric: inflammation fighter
Curry is regarded as healthy possibly because of turmeric that is famous as inflammation fighter. Turmeric is found to be able to alleviate muscle soreness after a hard workout[1].
Recommended Daily Intake of turmeric: 500 to 2000 milligrams.
Papaya: leading source of folic acid
Papaya is rich in Vitamin C and contains papain that is capable of fighting off bacterial infections that is the main cause of most disease. Besides, papaya is rich in potassium, Vitamin B and folic acid all of which are beneficial for your immune system establishment.
Recommended Daily Intake of folic acid: 400 micrograms.
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Reference:
- How to Do Intermittent Fasting Based on a Shift Work Schedule
- Do Nuts Break a Fast and a List of Nuts on Calories
- 5 Steps Starter Pack to Combine Mindful Eating with Intermittent Fasting
- Mindful eating
- Warrior Diet
