List of Immunity Booster Superfoods: Include them in your diet as the Second Wave of the corona has battered India
There is no single best diet to follow. Similarly, no single food can give you all the nutrition, health benefits, and energy you need to nourish yourself, especially during a pandemic. The 2015–2020 US Dietary Guidelines recommend healthy eating patterns, “combining healthy choices from across all food groups — while paying attention to calorie limits.” Experts do suggest adding some Superfoods to Boost Immune System. Here is a list of 6 Immunity Booster Superfoods.
Healthy dietary patterns not only will help you fight the Coronavirus but also reduce the risk of heart disease, high blood pressure, diabetes, and certain types of cancers. DASH and Mediterranean diet are two very popular diets that have demonstrated health benefits and reduction of chronic diseases. These diets include some “superfoods” that are rich in nutrients that our body needs. So, here’s a small list of some superfoods.
Fish
Fish is one of the best sources of protein and omega-3 fatty acids. Studies have found that eating fish in a regular manner can reduce the risk of heart disease. The American Heart Association recommends eating fish at least two times per week as part of a healthy diet. Two omega-3 fatty acids found in fish are EPA (eicosatetraenoic acid) and DHA (docosahexaenoic acid). The Omega 3 Fatty acids present in fish May decrease the risk of depression, ADHD, Alzheimer’s disease, dementia, and diabetes.
Berries
Berries usually have a good nutritional profile and are high in fiber. They are also naturally sweet and their rich colors mean they are high in antioxidants and disease-fighting nutrients. As a result, having berries in your diet may help reduce and even prevent symptoms of many chronic diseases. Berries, especially blueberries are one of the best Superfoods to Boost the Immune System during this pandemic. Blueberries, raspberries, grapes, and Strawberries are some of the best options among berries.
Nuts are one of the best sources of plant protein. It is one of the best immunity booster superfoods. They also contain monounsaturated fats, which may be a factor in reducing the risk of heart complications. Nuts are high in fat but the fat they contain is a healthy type. Nuts also pack a number of vitamins and minerals, including magnesium and vitamin E. Many studies have investigated the health benefits of increased nut intake. Almonds, Pistachios, Walnuts, Cashews, Pecans, and Peanuts are some good kinds of nuts that you should incorporate into your diet.
Olive oil
Olive oil is a good source of vitamin E, polyphenols, and monounsaturated fatty acids, all of which help reduce the risk of heart disease. Sometimes considered the healthiest fat on the planet, extra virgin olive oil is incredibly healthy. It benefits your heart, brain, joints, and more. It boasts anti-inflammatory and antioxidant properties and may even help protect against certain chronic diseases, says a review done by PubMed Central. The presence of antioxidants and Vitamin E make it a superfood to boost immune system.
Whole grains
Whole grains should be a part of any and all healthy diets. A good source of both soluble and insoluble fiber, whole grains also contain several B vitamins, minerals, and phytonutrients. They can lower cholesterol and protect against heart disease and diabetes. Compared with other types of grains, whole grains are better sources of fiber and other important nutrients, such as iron, folate, selenium, potassium, and magnesium. Whole grains are either brown rice and popcorn or ingredients in products, such as buckwheat in pancakes or whole-wheat flour in bread.
Yogurt
A good source of calcium and protein, yogurt also contains live cultures called probiotics. These “good bacteria” can protect the body from other, more harmful bacteria. A study published in the National Institues of Health, America says that yogurt may also help in weight loss. Yogurt is an excellent source of calcium, protein, and probiotics, yogurt has been lauded as a weight loss aid.
Cruciferous vegetables. These include broccoli, Brussels sprouts, cabbage, cauliflower, collard greens, kale, mustard greens, radishes, and turnips. They are an excellent source of fiber, vitamins, and phytochemicals including indoles, thiocyanates, and nitriles which may prevent some types of cancer. According to study published in PbMed.gov, these vegetables are high in antioxidant that can help fight viruses and flus. Hence, making it a great superfood to boost immune system.
Your immune system should be at your best to avoid and fight the novel virus. And add the above superfoods to boost immune system. Including these “immunity booster superfoods” in your diet can do wonders to your health. Try to have these foods in the way you like personally. Doing this will make your chances of sticking to your healthy diet higher.
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