Many provinces and cities in Vietnam are implementing the government’s social distancing directive. This measure helps reduce the transmission of Covid-19 within the community. In addition to preventive measures such as wearing masks, using hand sanitizer, and maintaining environmental hygiene, attention should also be paid to supplementing foods that boost immunity.
Foods that Enhance Immunity
What is Immunity?
Immunity is known to provide the body with defense capabilities, acting as a barrier against the intrusion of harmful agents such as viruses, bacteria, or parasites.
Therefore, having good immunity helps the body prevent harmful agents from the surrounding environment or eliminate them if they have already entered the body.
The human immune system consists of three types: natural immunity, acquired immunity, and passive immunity.
On the other hand, if immunity is weakened, the immune system becomes fragile and weak. This is also a reason that increases the risk of contracting dangerous infectious diseases, especially during the ongoing Covid-19 pandemic.
What to Eat to Boost Immunity?
Statistics indicate that high-risk groups for Covid-19 include those with weakened immune systems, the elderly, and individuals with underlying health conditions, who may face more severe complications than others.
Below is a list of foods that boost immunity for everyone that homemakers should consider adding to their family meals right away.
Fruits to Enhance Immunity
Citrus Fruits
Historically, citrus fruits have been recognized for providing a significant amount of vitamin C to the body. Vitamin C helps the body enhance the production of interferon, a protein produced by body cells to combat pathogens, while also promoting better immune system function.
Thus, vitamin C effectively boosts immunity. It can be found in many fruits such as lemons, grapefruits, and guavas.
Vitamin C is very beneficial for human health, but the human body cannot produce or synthesize it on its own. Moreover, vitamin C aids in faster recovery from colds, coughs, or fevers. This is why citrus fruits have become a go-to food for enhancing immunity during the pandemic.
Incorporating fruits rich in vitamins and minerals is essential. (Image: Internet).
Papaya
Papaya is also a fruit rich in vitamin C. Additionally, it contains papain, a digestive enzyme with anti-inflammatory properties. This fruit also provides potassium, vitamin B, and folate, all of which enhance the body’s immunity.
Kiwi
Similar to papaya, kiwi is a fruit that contains many important nutrients, including vitamins C, K, potassium, and folate. Vitamin C helps prevent white blood cells from fighting infections, while other components of kiwi help the body function well.
Green Leafy Vegetables
Broccoli
Broccoli is known as one of the healthiest vegetables that helps provide many beneficial vitamins A, C, and E for the human immune system.
Broccoli contains sulforaphane, which provides antioxidant effects and reduces stress, while also slowing down the decline of the immune system and helping protect the respiratory mucosa.
Consuming broccoli offers numerous health benefits, especially as a way to boost immunity in children. It is best to steam broccoli to retain the maximum nutrients.
Broccoli provides many vitamins for health. (Image: Internet).
Learn more: Why plastic shields are not a safe alternative to cloth masks in preventing COVID-19?
Spinach
Spinach, also known as leafy greens, not only provides a lot of vitamin C but also contains many antioxidants and beta-carotene that help enhance immunity and increase resistance to infections.
Similar to broccoli, spinach should also be quickly cooked to retain maximum nutrients.
Spices that Boost Immunity
The Benefits of Garlic
Garlic has long been known not only as a commonly used spice but also as a food that effectively prevents illnesses such as colds, respiratory infections, high blood pressure, and high cholesterol.
Garlic contains a lot of iodine and essential oils that kill bacteria by inhibiting enzymes containing sulfur necessary for bacteria and effectively combating inflammation.
Moreover, garlic is rich in vitamins such as A, B, C, D, and various minerals like iodine, calcium, and magnesium. Therefore, when considering what to eat to boost immunity, garlic is not only a food that enhances immunity but also helps effectively prevent infectious diseases.
Adding Ginger to Dishes
Ginger is a food that many people choose after recovering from illness. Ginger helps reduce inflammation, soothe sore throats, and effectively combat other infections. Additionally, ginger can quickly alleviate nausea and is very beneficial for the immune system.
Recent studies have also shown that ginger helps reduce pain symptoms and slows down cholesterol formation.
Turmeric
Turmeric is a food used as a medicinal herb in traditional medicine with many benefits, such as helping to fend off cardiovascular diseases and cancer. Turmeric is also known as one of the foods that significantly boost immunity.
Seafood and Poultry
Poultry
Meats such as chicken contain a lot of vitamin B6, which is essential for various reactions in the body and necessary for forming new, healthy red blood cells, thereby enhancing immunity.
Seafood
Seafood is not only a rich source of nutrients but also helps strengthen the immune system and is an excellent food for boosting immunity for both children and adults.
Although zinc is not as widely recognized as vitamins and other minerals, it plays a crucial role in enhancing the immune system’s ability to function effectively. You can supplement your family’s diet with zinc-rich foods such as crab, shellfish, shrimp, and clams.
To maintain a healthy body, it is essential to adhere to a principle of healthy eating, engage in regular physical activity, and maintain a reasonable weight.
Zinc is found in various seafood, and while it may not be as widely recognized as other vitamins and minerals, it significantly aids immune cells in performing their functions effectively (Image: Internet)
In reality, there is no perfect diet that meets all the necessary nutritional requirements of the body. Therefore, the aforementioned foods that enhance immunity can be an excellent suggestion for those looking to boost their health during times of social distancing.
Balancing, selecting, and combining these foods in your family’s daily meals will help you and your family members stay healthy.
Plain Yogurt
Yogurt is a food rich in beneficial bacteria for the body and helps provide the necessary vitamin D. Yogurt not only increases natural defense capabilities against viruses but also helps you maintain a balanced figure and smooth skin.
However, it is advisable to limit the intake of sugary yogurt and opt for homemade yogurt with healthy fruits.
Other Measures to Boost Immunity
Studies have shown that individuals with weak immunity who contract Covid-19 may experience more severe illness, with a higher risk of complications and dangers. Therefore, to enhance health, it is crucial to establish a healthy diet to maximize immunity.
In addition to a suitable diet, exercising is also an effective way to enhance health and the immune system. (Image: Internet).
Besides foods that boost immunity, other measures can also enhance human immunity and the immune system, such as:
- Drinking enough water necessary for the body.
- Always eating cooked food and drinking boiled water.
- Not forgetting to exercise.
- Building a healthy lifestyle.
Clearly, foods that enhance immunity are currently a top priority as the Covid-19 pandemic continues to intensify with no signs of an early resolution.
Taking care of health, improving physical condition, maintaining a relaxed mindset, and boosting immunity, while effectively managing underlying health conditions, is essential for preventing the SARS-CoV-2 virus that causes Covid-19.
