As Coronavirus (COVID-19) continues to impact our communities and the larger world around us, staying healthy is on the forefront of everyone’s minds. Simple hygiene practices such as washing hands and administering to social distance rules can go a long way, but the food we choose to eat may also have a strong effect on our continued health.
In a recent interview for The New York Times, Dr. Dariush Mozaffarian, dean of the Freidman School of Nutrition Science and Policy at Tufts University, cites a national report describing poor diet as “now the leading cause of poor health in the U.S.” and the cause of more than half a million deaths per year. The problem is only exacerbated now, with “poor diet contributing to high blood pressure, high cholesterol, diabetes or pre-diabetes, which pose the biggest risk, beyond age, for illness and death from Covid-19.”
Incorporate the following foods into your quarantine diet, packed with antioxidants and vitamins, to boost your immune system.
Beta-Carotene:
As a great source of Vitamin A, beta-carotene is an antioxidant that works to reduce inflammation and strengthen the body’s immune response. Here are a few beta-carotene packed foods to incorporate in your diet:
Dark, leafy greens
For best vitamin absorption, it can be beneficial to pair dark, leafy greens with healthy fats, such as nuts.
Dark leafy greens include:
- Arugula
- Kale
- Spinach
Try this week:
Arugula and Goat Cheese Muffins
Mango Kale Black Bean Quinoa Salad
Sweet Potatoes
The antioxidants found in sweet potatoes are not only critical to immune support, they’re also packed with healthy fiber.
Try this week:
Sweet Potato Pancakes with Balsamic Maple Mushrooms
Sweet Potato Chili with Peanuts
Blueberries
Not only are blueberries a delicious superfood, but they also contain flavonoids with antioxidant properties helping to boost your immunity defense.
A 2016 study shows that flavonoids have an essential role in strengthening the immune system, reducing the likelihood of contracting an upper respiratory tract infection or the common cold.
Try this week:
Blueberry Coconut Overnight Oats
Garlic
You may already know that garlic is a common home remedy for illness prevention because it naturally destroys bacteria. Garlic is just as healthy for your immune system as it is delicious and easy to incorporate in home cooked meals.
Try this week:
Pasta Shells with Garlic and Kale
Vitamins C and E:
Vitamins C and E function as essential nutrients in antioxidant form, that include foods such as: red peppers, oranges, strawberries, broccoli, mangoes, lemons, nuts, seeds, spinach, and broccoli.
Citrus fruits
Citrus fruits help to reduce inflammation, support immunity, and help our bodies to function properly.
Citrus fruits include:
- Clementines
- Lemons
- Limes
- Oranges
- Grapefruit
- Pomelos
Try this week:
Apple Kale Lime Smoothie / Ginger Turmeric Lime Smoothie
Broccoli
Broccoli is a great immune-boosting vegetable because it’s so rich in nutrients and has an abundance of healthy fiber, helping to keep you fuller longer.
Try this week:
Orecchiette with Broccoli Rabe and Sausage
Instant Pot Broccoli Cheddar Soup
Red Peppers
Red bell peppers contain twice as much vitamin C as fruit, so it’s a great choice to incorporate into regular meals, while trying to ward off any illnesses. Bell peppers are also an excellent option for people who are trying to limit their carb consumption.
Try this week:
Grilled Vegetable Flatbread Pizza
Seitan with Sweet Peppers and Onions
Turkey Fajitas with Baby Spinach and Red Peppers
Peppers Stuffed with Turkey and Wild Rice
Zinc:
Zinc is a mineral that can help boost white blood cells, which defend against invaders. Sources include nuts, pumpkin seeds, sesame seeds, beans, and lentils.
Almonds
Almonds are also a great source of vitamin E, helping to keep our immune systems at peak performance, as well as a healthy protein and fat. A small handful or a quarter of a cup of almonds is a healthful snack that may benefit the immune system.
Try this week:
Grilled Atlantic Salmon with Toasted Almonds and Raisin Couscous
Almond Crusted Chicken Tenders
Pumpkin seeds
These small but mighty seeds are a good source of zinc, a mineral crucial for immune cells to function and do their jobs properly. About 1.5 ounces of pumpkin seeds provide about 20% of your daily requirement for zinc.
Try this week:
Millet with Pumpkin Seeds and Mushrooms
Mashed Avocado Toast with Feta and Pepitas
Omega 3:
Fish
Salmon, tuna, pilchards, and other oily fish are a rich source of omega-3 fatty acids, which can help to support white blood cell function.
Try this week:
Roasted Beet Salad with Seared Tuna
Grilled Salmon Tacos with Grape Pico de Gallo
Sources:
https://health.usnews.com/wellness/food/slideshows/foods-that-can-support-your-immunity
https://www.pcrm.org/news/blog/foods-boost-immune-system
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6834330/
https://www.nytimes.com/2020/04/20/well/eat/coronavirus-diet-metabolic-health