Anti-viral food octate to boost your immunity

Your immune system has to fight in every case of infection like common cold to COVID-19 very rigorously, so, what if you got a backup strength for them to conquer the fights!! 

Our immune system is fighting since birth, so, there is no need to take any extra medicine or vitamin tablet to boost your immunity, only necessary is to maintain a healthy food habit. Your immune system is self sufficient to boost up on its own.

Since ancient times numerous traditional foods and herbs were used to treat several ailments including bacteria and viral infections. This article brings you the knowledge of some food items to which you can rely upon regarding your immunity. You can supercharge it with some immunity boosting foods.

Maintaining your immunity in a good form during this pandemic is an elegant idea. You can practice a regular exercise, getting adequate sleep, quitting smoking, managing your stress, maintain a healthy weight and charge up your immune system.

It is the time to improve your immune health and what if you get it from some regular foods? Suppose you do not know about or you don’t like the food item to eat, so you avoided it every time, but it has superior quality that you shouldn’t miss. 

There are three to four items that I have skipped always as I don’t like them. But, you shouldn't do that, don’t compromise with your immunity. So, checkout some food items to improve the immune system.  

1. Dark chocolate

Dark chocolate is the most interesting thing to eat on the list. Many of us love this very much. So, this item can surely steal all of your heart with its taste along with its contribution to boosting immunity power. In this time the chocolate therapy won't be too bad I think. Personally, I like it very much. There are so many of you who love a lot of it but at the same time may feel guilty to eat a lot of piece. Let me say for them that don't feel guilt because actually you do a favour to your immunity.  

Okay, let's come to the science. 50% to 90% of cocoa solids comprising the dark chocolate contain phenolic compounds that strengthen the immune system [1]. It can improve the resistance power of our body also.   

"A resilient immune system and strong body resistance are especially important in protecting against winter diseases. The cacao found in dark chocolate and the phenolic compounds inside the cocoa can strengthen the defenses of our immune system and up our body's resistance."- Dietician Büşra Mutlu.

US National Institute of Health published that cocoa has a potent immunoregulatory properties [2] and Imperial College of London has found an alkaloid from cocoa named theobromine which is a good cough suppressing agent [3]. Besides, dark chocolate contains zinc that helps to fight common cold. So, indulge yourself in the bitterness of dark chocolate. 

2. Ginger, garlic and onion

These three main ingredients of non-veg dishes of Indian cuisine act like super-food to boosting your immunity. Try this ingredients to add on your regular food as well as eat them raw whenever possible to energize your immune system during this pandemic situation.

Research suggests that ginger has potential antiviral efficacy and two substance presents in ginger inhibit entering the viruses to host cell and stop its replication within cell [4].

During the chopping of garlic it produces allicin which have remarkable antiviral and antibacterial properties. Raw garlic have more benefits than cooked ones because heat inactivates the sulphur enzymes present in it [5].

A study published in “Viruses” in 2016 stated that onions have a substance named quercetin along with vitamin C, zinc, selenium and sulphur having antiviral and histamin regulatory properties [6].  

3. Honey

Honey is a good booster of immunity. It contains flavonoids and polyphenols which acts as antioxidants. Raw honey (unpasteurized and unfiltered) is loaded with calcium, iron and magnesium, it has antimicrobial, antiviral, anti-inflammatory, anti-cancer effect etc [12].

“One spoon of honey everyday, keeps cough and cold away.”- ConSCIENCE.

So, don’t forget it to include in your daily intake. Particularly I use it as an alternative of sugar, it is cholesterol free as well.  

4. Lemon

We all know that citrus fruits contains vitamin C which protects our body from oxidative stress, it works as vitamin C forages and enhances our immunity according to an article published in “Nutrients”. Lemon can eliminate the virus before it can affects your body by its antiviral effects [9].

“Lemons are an excellent source of Vitamin C, a natural antioxidant that improves the immune system and has antibacterial and antiviral qualities.”-Times of India.

Try to squeeze one or half fresh lemon in a lukewarm water in the morning. It is a very good habit to continue and whether you haven't the habit make sure to intake in your daily routine from now. I have had this habit for eight years and I want to continue it. I specially mixed it with honey. It helps to reduce excess sourness and also helps to boost the body’s capability to fight illness.

5. Nuts

Always keep a handful of nuts as a snack or just between any time of the day, it can make you feel full for long time as well as you get much vitamin E, magnesium and antixidant to fight against bacteria and viruses. Almonds contain polyphenol which is well known as antimicrobial and antiviral agent [10]. Researchers stated that peanut skin is also effective against viruses. So, don’t skip it for long time, try to intake daily as possible.

6. Yogurt

In 2017, a study published in “Nutrients” said that daily intake of it pick up immunity by increasing body’s antibody production that helps to fight against the viruses [7].

“Yogurt is rich in probiotics, the good bacteria that support gut health”- Palinski-Wade.

Probiotics protects some respiratory infections and helps in recovery. It has antiviral activity against influenza virus, HIV-1, Coxsackievirus etc [8].

I know someone of you add extra sugar for taste including me, but that is the unhealthy way  of yogurt intake. Unsweetened yogurt is best for your health, try to adopt the taste instead.

7. Turmeric

The perennial herb turmeric or Curcuma longa contains a bio-active compound curcumin having antibacterial, antiviral, antioxidant and immunity boosting properties. Researchers showed that curcumin has remarkable antiviral activity against Transmissible gastroenteritis virus (TGEV) which is belongs to an alpha group of corona virus [11]. 

“Curcumin, a natural compound found in the spice turmeric, could help eliminate certain viruses, research has found.”- ScienceDaily.

We all use it in our daily cooking, but try to take it raw which is more effective.

8. Green tea

Green tea or Camellia sinensis is a source of a group of flavonoids named catechins which blocks the enzymes that helps the virus to replicate [13]. Try to intake it at least one time in a day. Many of you who don’t like green tea can use a small amount of honey and mixed it for taste.

This is not a exhaustive list, there is many more to say, but till now you can indulge yourself to building a good habit or some of you who have the habit please continue, specially during this pandemic. I just want to guide you through the right directions.

*all the pictures used in this article are self captured.