Top 10 Food to Boost Immune System During Self Quarantine – COVID Recovery Tips
The whole world had been struggling with the COVID 19 disease spread because of Coronavirus in 2020. People understood the value of cleanliness, healthy diet and herd immunity. Do you want to know about the best food to boost the immune system and stay healthy?
If yes, then continue reading and you will learn how to boost immunity to fight against many diseases. Whether you go outside or follow home quarantine, healthy nutrition is the basic need of your body.
WHAT’S IN IT
- What is Self-Quarantine?
- Top 11 Food to Boost Immune System During Self Quarantine
- 10 Best Health Advice which may help you in staying away from the corona
What is Self-Quarantine?
Self-quarantine is a method to prevent the spread of any communicable disease.
It happens because coronavirus transmits from one person to another within the distance of 1 meter and infects them. Some researchers claimed that social distancing of 6 feet is not enough because coronavirus can travel up to a distance of 6 meters.
Hence, it is recommended that if you travel from one place to another, you should go self-quarantine for 7-10 days to minimize the risk of transmission of coronavirus.
In the duration of self-quarantine, You spend your time in a single room and avoid physical contact with other people.
Top 11 Food to Boost Immune System During Self-Quarantine
To prevent yourself from any kind of disease or infection, you must eat fresh and healthy food always. COVID is a disease where the patient suffers from fever, dry cough, and breathing problem.
Since there is no effective vaccine available to cure COVID 19 yet, the patients intake food that contains Vitamin B, Vitamin C, and Vitamin D to develop antibodies and boost the immune system.
So let’s discuss food and nutrition tips during home quarantine and how to recover COVID 19 patients.
Almond is the king of dry fruits. It is an effective source of Vitamin E. Also, it contains omega 3 fatty acids, magnesium, manganese, and fibre which is beneficial for the body.
You have also heard many times that almonds help to sharpen memory. It contains phytochemicals that act as antioxidants in the brain to prevent inflammation to improve brain functions.
The best way to consume almonds is to soak it overnight and eat empty-stomach in the next morning. It is easily digestible and helps in absorbing all the nutrients.
Broccoli is a vital source of Vitamin B1, B2, B3, and Vitamin C. Moreover, it gives potassium, magnesium, zinc, and iron. It also contains glutathione which is a great antioxidant.
If you are confused that it is green cauliflower, then let me tell you that Broccoli and Cauliflower look similar, but they are not the same. They belong to the same species but different cultivar group.
In addition to that, broccoli has more nutritious value than cauliflower. So, you can replace cauliflower with broccoli in your meals. Also, broccoli is good for eye health.
Mostly, you have experienced that tasty foods are not healthy and healthy foods are not tasty. We have to sacrifice taste to consume healthy food.
But, you will be happy to know that Dark Chocolate which is one of your favourite food (especially girls) helps in reducing the cough.
Cocoa is present in dark chocolates. Cocoa contains caffeine and theobromine in almost the same proportions.
Caffeine is the reason why many people like chocolates and theobromine act as an antioxidant that gives relief from cough. But, it also contains calories. Hence, it should be consumed in a limit.
Garlic is one of the best ingredients in many home remedies. It has antibacterial, antiviral, and antifungal properties. Its antiviral properties make it beneficial in reducing the cold, flu, etc.
It helps in fighting against heart disease and different types of cancers. Additionally, Garlic supplements can help in lowering the level of cholesterol.
Ginger is the most common food ingredient that is included in every recipe of the kitchen whether tea or vegetables. It is very beneficial in winters to keep the body warm.
Also, it has antibacterial and antiviral properties, unlike Garlic. The combination of Ginger and Garlic is also used in many dishes. It enhances the taste as well as health benefits.
It has antioxidant and anti-inflammatory properties. Hence, we can say that it is very common but one of the best food to boost the immune system.
Unlike tea, green tea contains very less amount of caffeine. Also, it flavonoids which is an antioxidant. It makes green tea a valuable drink to fight from cold and boost immunity.
It is a powerful antibacterial and antiviral drink to kill bacteria and influenza virus. Moreover, green tea is one of the best options for weight loss.
Pomegranate is a divine fruit which is rich in many nutritional qualities. It is a vital source of Vitamin A, Vitamin C, and Vitamin E, as well as folic acid.
It has antioxidants and it works as an anti-ageing agent by fighting from free radicals. Also, it reduces the cholesterol level and prevents clot in blood platelets.
Furthermore, drinking pomegranate juice regularly improves memory, lowers blood pressure, helps in proper digestion, maintains stress level, enhances fertility.
There are many benefits of this red rich fruit and hence it is considered as very healthy food to boost immunity.
Red Bell Pepper
Bell peppers are also known as pepper, chilli pepper, capsicum, and paprika. Different countries use different names for the same fruit, and use them as vegetables.
Bell peppers have a variety of colours such as red, yellow, and green. Red bell peppers are a good source of Vitamin C. Adults should use 40 mg of Vitamin C per day.
Consuming 200 mg of Vitamin C per day minimizes the risk of cold. You can use them in your recipes. Instead of boiling, saute or roasting is the better option to preserve its all nutrients.
Green vegetables provide a large number of vitamins, minerals, fibre, phytochemicals, etc. but contain less number of calories. Spinach is one of them. It contains Vitamin C, Vitamin E, flavonoids that reduce cold.
Spinach is called superfood as it is a great source of iron, calcium, magnesium. It also prevents your body from cancer, reduces blood sugar & hypertension, and prevents skin from acne.
Turmeric has a significant role in the health of a person due to its high medicinal values. It is a yellow colour spice which is the key ingredient in almost all the Indian Cuisines.
It has a high concentration of curcumin. Due to this, its antioxidant and anti-inflammatory properties neutralize free radicals and also help to boost immunity. Curcumin also prevents muscle damage.
In addition to that, it increases brain power and many people apply turmeric to their face as it gives a natural glow to our skin.
Watermelon is one of the favourite fruit of people and mostly they prefer it in the summer season. In those warm days, it keeps you hydrated as it contains more than 90% of juice inside.
And apart from just balancing your body temperature, it has huge health benefits. It contains Vitamin A, Vitamin C, and prevents the risks of diabetes, heart disease, asthma attacks, etc.
Also, it fights from free radicals and helps in weight loss too. It happens because watermelon does not contain bad cholesterol and has fewer calories. It also reduces inflammation in your body.
These are the most healthy food to boost immunity, and the best thing about them is that they are available in every region. So, you can include them in your diet to become healthy and strong.
10 Best Health Advice which may help you in staying away from the corona.
- Wake up in the early morning daily.
- Practice meditation, yoga, warm-up exercises, or workout regularly.
- Always maintain hygiene in your home, neighbourhood, workspace, etc.
- Take a balanced diet and proper nutrition. Have breakfast, lunch, and dinner always on time.
- Keep yourself hydrated by drinking enough amount of water according to the weather conditions.
- Avoid too much of junk food, oily food, fat & carbohydrates.
- Adapt fresh and organic food instead of processed food.
- Stay away from tobacco, cigarettes, alcohol and other harmful things.
- Give importance to physical activities in your daily routine.
- Go for a routine body checkup every six months.
The year 2020 was not so good for us. Everybody faced so many major problems just because of COVID 19. Ironically, “Positive” is the most “Negative” word of 2020.
But my final words about coronavirus outbreak are that we must keep our surroundings always neat and clean.
We should always take a balanced diet that contains healthy food. Not because of the fear of a disease, but for herd immunity (Herd immunity is also called population immunity. It means protection of a portion of the population from the spread of infection or making their immune system strong). You have heard that “Precaution is better than cure”.
We hope that the health scenario of the whole world may improve as quickly as possible and the economies of all the countries may revive soon. Always take safety measures and teach healthy habits to others.
Also you can read our blog on How Yoga can help in fighting coronavirus?
Q1. When to self-quarantine?
If you travel to a certain place and accidentally comes in close contact with a COVID positive person, you might get symptoms of this disease which are fever, cold, and dry cough. You must self-quarantine as soon as you feel any kind of irregularity in your health.
Q2. What is herd immunity?
Herd immunity is also called population immunity. It means protection of a portion of the population from the spread of infection or making their immune system strong.
Q3. What is the best food to boost immunity to recover from COVID 19?
The food that is rich in Vitamin C plays a major role in fighting with the cough. The patient can take antioxidant food and supplements to recover from COVID 19.
Q4. Can I eat egg and meat while self-quarantine?
Yes, you can eat egg and meat during the quarantine period. Egg yolk and chicken soup are crucial for the body to fight from cold and flu.
Q5. Can exercise help to cure COVID 19 disease?
Coronavirus attacks the lungs and it affects our respiratory system. Avoid running, swimming, and heavy workouts. Just try deep breathing exercises and aerobics, and continue them if you feel better.
Dr. Divaanshu Gupta
Dr. Divaanshu Gupta is a cardiac anaesthesiologist in Manipal Hospital, Jaipur. He has done his M.B.B.S. as well as M.D. Anaesthesia from S.M.S. Medical College. He has a vast experience of working in various critical care units of government as well as corporate hospitals.