Even as the vaccine rollout
continues, the authorities remain concerned about the UK variant of Covid-19
that is gradually becoming the predominant strain in the country. Due to
this, people need to build up their immune systems to remain healthy in the
middle of the pandemic.
Aside from exercising and getting
enough sleep, people should also have a balanced diet to get the nutrients they
need to maintain their health and wellness. Eating fruits and vegetables allows
the body to absorb nutrients better.
Here are some food items that people can include in their diet to receive the vitamins and nutrients they need.
Citrus Fruits
Citrus fruits thrive mainly in
tropical and subtropical climates. They have a leathery rind and white pith
that cover the juicy parts that people love to eat. These fruits include
oranges, grapefruit, limes, and strawberries.
These fruits have a high vitamin C content that can increase the
production of white blood cells. White cells are essential in fighting
infections. The fruits also contain other vitamins and minerals, including
potassium, magnesium, and phosphorous.
These fruits also have fiber,
which improves digestion and helps people lose weight. Additionally, citrus
fruits also reduce the risk of kidney stones since they increase citrate levels
in urine. Grapefruits are also associated with reducing systolic blood
pressure, while some flavonoids in these fruits are good for the heart.
Fish and Eggs
Fish and eggs are good sources of
protein and have nutrients that are good for the body. Aside from being a
source of high-quality protein, fish also has omega-3 fatty acids that ensure
the heart remains healthy. It is also rich in phosphorous, which is an
important mineral used in protecting the tooth enamel. And to make the teeth
look great, a tooth-whitening kit with a light mouthpiece is
useful for this purpose.
On the other hand, one large boiled egg contains several vitamins
and minerals that are good for the health. These vitamins and minerals include
vitamin A, B2, B7, B12, selenium, folate, and phosphorous. Like fish, eggs that
come from hens fed with omega-3 enriched feeds or hens raised in the pasture
have high omega-3 fatty acids, which contribute to good heart health.
The vitamin D in these food items
can also help in regulating the immune response of the body. While this vitamin
is found on egg yolks, it is only present in significant among in certain fish,
like tuna, sardines, and salmon.
Root Vegetables
Root vegetables are the parts of
the plant that are found underground and eaten by humans. These vegetables
include carrots, beets, turnips, sweet potatoes, and squash. These vegetables
contain beta-carotene, a nutrient that is readily converted into vitamin A by
the body. Vitamin A helps the antibodies to respond to dangerous toxins like
viruses. Since vitamin A is fat-soluble, eating food containing healthy fats
allows the body to absorb it easily.
Oysters and Crabs
Oysters and poultry contain zinc,
a mineral that is not produced or stored by the body. Among the food items that
contain a good amount of zinc are oysters. They contain around 74 milligrams of
zinc per three-ounce serving. Aside from oysters, crabs also contain a good
amount of zinc along with other shellfish, such as clams, mussels, and
lobsters. Zinc is also found in some types of bread and fortified cereals.
While there's still a lot of
studies required, zinc can help the body impair the replication of different
types of RNA viruses. It is also important for the development as well as the
function of cells that facilitate immunity. Even as zinc
helps the immune system, it's still important to keep zinc supplementation
within the recommended daily intake of the nutrient.
Green Tea
Green tea contains polyphenols,
which are antioxidants that can enhance the function of the immune system.
Clinical trials have demonstrated that antioxidant supplementation can enhance some
immune responses to a significant degree. They increased the activation of
cells that are associated with tumor immunity among the elderly.
The amino acids in green tea also
help the body to produce more compounds that fight germs in the T-cells. This
facilitates the reduction in inflammation within the body. It also helps fight
against infection. Green tea is available in different varieties, including
matcha, sencha, and gyokuro. People can consume it hot or cold. It is also
available in powder form and is a part of the daily life of the Japanese
people.
A healthy diet filled with
nutritious food allows the body to build up its immunity against diseases.
While it may not be enough to stop Covid-19, they may allow people to avoid
getting severely afflicted by the virus.
Image source:
citrus fruits- https://www.pexels.com/photo/cutting-board-with-sliced-citrus-fruits-on-napkin-6489734/
fish and eggs-https://www.pexels.com/photo/food-plate-healthy-dinner-6544221/
Oysters and crabs- https://www.pexels.com/photo/bowl-of-mussels-and-shrimps-selective-focus-photography-566343/
Root vegetables- https://www.pexels.com/photo/assorted-vegetables-on-white-surface-2611818/
Green tea-https://www.pexels.com/photo/silver-round-accessory-with-storage-227908/
*immunity-https://www.pexels.com/photo/man-raising-his-right-arm-2080544/
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