The World Health Organisation (WHO) officially has declared the COVID-19 a global pandemic, with several countries having high rate of infection and increasing death rates. The COVID-19 is an illness caused by the new coronavirus SARS-CoV-2, the severity of this disease cant be over emphasized with its resultant effects around the globe: cancellation of sporting events, population under voluntary and/or compulsory lock-down to mention a few.
As some would say, looks like the most anticipated Apocalypse… this we cant say for sure. One thing we know for sure is that you can still protect your health, not leaving family and friends out. Asides cutting your chances of contracting the virus by practicing social distancing, you could also build up your body defense by strengthening your immune system.
The first line of defense in strengthening your immune system is to choose a healthy lifestyle. Following general good-health guidelines is the single best step you can take toward naturally keeping your immune system strong and healthy. Every part of your body, including your immune system, functions better when protected from environmental assaults and bolstered by healthy-living strategies (avoid smoking, get adequate sleep, eating diet high in fruits and vegetables, minimize stress, do away with alcohol etc).
Rather than taking supplements that claim to “boost your immune system” with no good supporting evidence, the food you eat has a big impact on the range and type of microbes in the gut. The best way to increase microbiome diversity is by eating a wide range of plant-based foods, which are high in fibre, and limiting ultra-processed foods including junk food.
…I don’t think I’ll ever grow old and say,
“What was I thinking eating all those fruits and vegetables?”… Nancy S. Mure
A fruit is the edible and fleshy seed-associated structures of certain plants, which could be sweet (such as apples, oranges, grapes, strawberries, juniper berries and bananas) or non-sweet (such as lemon and olives) in their raw forms.
Fruits and vegetables are important sources of micronutrients and dietary fibres and are components of a healthy diet, which help in preventing major diseases (this is attributed to the fact that fruits and vegetables have health promoting properties, they contribute to dietary guidance).
Planning your meal to include the following fruits and vegetables is the first step in the right direction at boosting your immune system organically.
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These are fruits rich in vitamin C, there is a daily need of Vitamin C in the body, because the body doesn’t produce nor store it but they are very important in the production of white blood cells which are essential to fighting infections. Lemons, tangerines, grapefruit and oranges are popular citrus fruits that can be gotten easily.
Broccoli is a nutrient-packed powerhouse to support your immune system.. this is one of the healthiest vegetables one can get on his/her table. it is supercharged with vitamins(A, C, and E), minerals as well as many other antioxidants and fibre.
Blueberries are filled with antioxidants that can help treat and prevent coughs and colds. According to research conducted by the University of Auckland, consuming flavonoids—a class of antioxidants found in blueberries—made adults 33 percent less likely to catch a cold than those who did not eat flavonoid-rich foods or supplements daily.
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Tomatoes are a great food to eat when you’re sick due to their high concentration of vitamin C. Just one medium tomato contains more than 16 milligrams of vitamin C, which is a proven fuel to your body’s immune system. Vitamin C has been a vital part of the strength of the body’s phagocytes and t-cells, two major components of the immune system. The researchers also noted that a deficiency in this nutrient can lead to a weaker immune system and lower resistance to certain pathogens that can lead to illness.
In addition to been rich with Vitamin C, spinach is packed with a lot of antioxidants and beta carotene which is studied to have ability to increase the infection fighting ability of the immune system. . The nutrients in spinach boost immune function and provide the body with necessary nutrients for cell division and DNA repair. Reap maximum benefits from spinach by eating it raw or lightly cooked to preserve nutrients.
Studies show that 224 percent of the daily recommended amount of Vitamin C can be gotten from a single papaya. Papayas are rich in potassium, Vitamin B and folate. they are known to have a digestive enzyme called papain capable of anti-inflamatory effects.
Red bell pepper:
The red bell pepper contain twice as much of vitamin C as citrus. They are also rich source of beta carotene, aside boosting the immunity system, viyamin C may help maintain healthy skin, while beta carotene helps keep the eyes and skin healthy.
“An apple a day keeps the doctor away” isn’t just an old wives’ tale—apples actually can help prevent illnesses such as the common cold. This fruit contains phytochemical antioxidants, these antioxidants help boost immunity and reduce the risk of chronic diseases.
Watermelon is an immune-boosting fruit. One 2-cup serving of watermelon has 270 mg of potassium, which is 30% of the daily value of vitamin A, and 25% of the value of vitamin C. Calories in watermelon aren’t much at all (just 80 calories per one 2-cup serving). Watermelon also provides vitamin B6 and glutathione.
Pomegranate extracts have antiviral properties against the flu, herpes, and other viruses. In addition to fighting bad viruses and bacteria, there is evidence that pomegranate extracts promote the growth of beneficial gut flora that boosts the immune system including Bifidobacterium and Lactobacillus.
More on Naija Farmers;
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