Nowadays, the critical situation arising out of Coronavirus infection across the world naturally. Here you will find many ways to increase the immunity system.
Coronavirus weakens a person’s immunity system. Also, the worst and worst effect of this epidemic is on the weak immune system.
According to reports, people with better immune systems are more capable of combating Coronavirus.
In the era of Covid-19 to increase immunity, first of all, choose a healthy lifestyle.
It is important to follow some general health-related guidelines to increase immunity.
Along with immunity, every part of your body will also start functioning in a very effective way with the help of the following tips that will boost your immune system faster.
You may also like >> How Coronavirus Spreads, Symptoms and their Precautions
The immunity system can be improved by certain nutrients included in our diet.
Vitamins to Boost Immunity System
The immune system can be improved by certain nutrients included in our diet.
Vitamin A & E – Vitamin A and Vitamin E are a type of powerful antioxidant that prevents inflammation and increases the cells fighting diseases in the body.
Vitamin A to Increase Immunity
Vegetables such as carrots, yellow and red capsicum, pumpkin, sweet potato.
Fruits like Mango, Apricot, Orange, Papaya, Melon, Grapefruit
Dairy products like milk and milk products like cheese, curd, etc.
These are good sources for Vitamin A that will increase the Immunity system.
Apricots, kiwi, almonds, peanuts, hazelnuts, olives, sunflower seeds, pumpkin seeds
Vegetable oils like wheat germ oil, sunflower oil, soybean oil, almond oil
Mustard and turnip greens, broccoli, pumpkin
Vitamin C rich foods are-
- Fruits like- Lemon, Orange, Grapes, Papaya, Strawberry, Amla
- Vegetables such as broccoli, green chilies, red and yellow capsicum, tomatoes
Note:-Vitamin C contains antioxidants that protect the body from damage and infection due to free radicals.
Various research has shown that vitamin D proves beneficial in preventing viral infections and respiratory infections.
- Food containing vitamin D fortification.
- Sit in the sun
Iron as Immunity Booster
Iron deficiency leads to immunocompromise, which leads to a lack of immunity. So keep plenty of iron (iron content) in your food. For this, take these food items-
- Low-fat meat or chicken,
- Spinach, broccoli, lettuce
- Whole Grains, Beans, Peas, Bean Sprouts
- Jaggery, dates
- Use iron utensils for cooking
The antioxidants present in it protect the body from free radicals and protect the body from infection of diseases.
For these, eat these foods-
- Tuna Fish, Shrimp, Chicken
- Rice, Whole Wheat Bread or Bread
- Potatoes, Mushrooms
- Tea seeds
It helps to increase white blood cells, which prevents infection.
- Eat Seafood like crab, oyster, and lobster.
- Red meat, chicken and egg
- Milk and milk products.
- Chickpeas and other beans.
- Nuts and seeds such as almonds, peanuts, sesame seeds, pumpkin seeds.
Probiotics to Increase Immunity
Probiotics, that is, gut bacteria, are bacteria that help to maintain a good digestive system and boost the immune system. For probiotics, you should take them-
- Dairy-based products- Milk, Cottage Cheese, Yogurt, Milk powder, Buttermilk, Yakult, kafir.
- Soya milk and its products.
- Kimchi, Probiotics Cereals, and Nutrition Bars.
These make the work of probiotics effective so that our stomach is healthy and the immune system can be strengthened.
For Omega 3 present is following food items –
- Fish oil.
- Chia seeds, flax seeds, and walnuts.
- Linseed oil and soybean oil.
- Omega 3, Juices, Milk, and Soy Beverages.
Eat a Balanced diet to Increase Immunity System
Apart from including the above-mentioned foods in your diet.
It is very important to have a balanced diet and adequate energy daily so that you can meet your daily nutritional requirements.
This will help in avoiding nutritional deficiencies and will help in increasing the Immunity System faster.
For your balanced diet, including whole grains, peeled lentils, colorful vegetables, and fruits in your diet.
Milk or milk products should be made at regular intervals.
Use the best quality fats, including a small number of almonds, walnuts, or peanuts.
Drink 2-3 liters of water daily.
Beverages that Increases Immunity System
Turmeric milk is also called “Golden Milk” or tries to take turmeric tea in between your meals.
Read More >> Top Best Health Benefits of Turmeric
Apart from this, you can add any other spices (black pepper, ginger, cardamom, cloves) with Green tea.
With this, you will be able to consume 2 nutrients simultaneously. The flavonoids present in these spices are very beneficial in boosting your immune system.
Garlic to Boost Immunity System
Garlic is considered to be one of the foods that enhance our immunity system.
It is an antioxidant-rich element that gives our body the power to fight many types of different diseases.
In addition, garlic contains an element called allicin that gives the body the power to fight many types of infections and bacteria.
The use of garlic protects against diseases like ulcers and cancer.
Flaxseed For Immunity System
Flaxseed is a very good immunity booster for our bodies.
It has many properties to keep the body healthy.
Regular consumption of green tea helps the body get rid of many types of diseases.
You may also like >> Top Best Health Benefits of Flaxseeds
Flaxseed contains alpha-linolenic acid, omega-3, and fatty acids, which help to increase the immunity system of our body.
Green Tea for Increasing Immunity System
Green tea is rich in antioxidant properties, so it is used to increase the body’s Immunity, Also reduces weight and obesity.
It contains polyphenol which makes the body strong to fight against diseases and also reduces inflammation.
You may also like >> How Green Tea is Beneficial?
Along with this, it also helps the digestive system and brain to function properly.
Improve Immune System with Spices and Herbs
Black pepper, fenugreek seeds, turmeric, ginger, cinnamon, cardamom, cloves, oregano – the antioxidants in them increase the body’s ability to fight against diseases.
They can be used on tea, decoction, chutney, salad, and other ways.
Turmeric For Immunity
Turmeric is rich in anti-oxidant properties, hence it is called a good immunity system booster.
In addition, turmeric also works to purify the blood and improve the color and appearance of the body.
Turmeric has the properties it helps in protecting the body from serious diseases ranging from cancer to Alzheimer’s.
You may also like >> Top Best Health Benefits of Turmeric
In addition, the curcumin salt element in turmeric regulates the level of sugar in the blood of the body, so that glucose metabolism can be maintained and the person can stay away from diseases like diabetes.
Cinnamon For Immune System
Cinnamon has antioxidant properties that help prevent blood clotting and prevent harmful bacteria from growing.
In addition, cinnamon also controls the body’s blood sugar and cholesterol.
Exercises for Increasing the Immune System
Exercise is very important for a healthy lifestyle.
It helps in fighting against heart, blood pressure, body weight, and various types of diseases.
But is it beneficial to increase your immunity in a natural way? So let us tell you that just like diet contributes to our health, exercise also helps in promoting immunity.
Exercise helps to reduce the level of stress hormones, cortisol, which reduces the immune system when there is more in the body.
This can be controlled by exercising daily, for this-
- 30-minute fast walk or run
- Cycling or trekking
- Playing with children or pets
- Aerobics or Zumba
Stay Away From Stress to Boost Immunity System
As we know that hormones secreted due to stress, So this will result in a poor immunity system.
- To stay away from Stress, do yoga, and meditate daily.
- Get a good 6-7 hours of sleep.
- Read books, talk to friends – family.
- Consult the doctor if you have more problems.
Yogasanas to Increase Immunity,
Let’s know its benefits and how to do it.
The way our diet and living has been affected in the modern lifestyle, it has also affected our body’s resistance.
In the case of weak immunity, our body is not able to cope with diseases. You can strengthen your immunity with Yoga.
Our diet not only contributes to improving the immunity of the body, but exercise and yoga also prove to be very effective in this work.
There are some pranayama and asanas in them, which prove to be very helpful in increasing immunity.
Practicing them for 10 to 15 days only results in benefits. Let’s know about some similar yoga asanas.
Sit on flat ground. Keeping both legs straight keeps the waist straight.
Take a deep long breath, raising both hands together. Inhale, bend forward and try to hold the claws with your hands.
Bend as easily as possible, bend, and try to touch the forehead with the knee.
In this case, stop easily for two to three minutes.
Keep breathing normal and pay attention to body stretch and pressure. Now, finish the posture in the opposite order as you started the asana.
Lie on the abdomen and hold the ankle of the right foot from the back with the right hand and the ankle of the left foot with the left hand.
Taking deep and long breaths, raise the chest and shoulders from the front and both legs and thighs from the back.
Then move the feet towards the sky and leave the breath normal. Practice this asana starting from one minute to 3 to 5 minutes.
In the posture, concentrate on the navel center and feel the heartbeat like a navel.
Lie on the back of Sarvangasana. After that with the help of your two hands, raise both your legs and waist upwards.
In this situation, all the weight of the body will come on both the shoulders and the head.
In this position, keep the head and neck in a straight line, do not attempt to turn right or left.
Practice this asana for 3 to 5 minutes.
While in the same position as Halasana Sarvangasana, try to place both feet behind the head on the ground.
The most pressure in the body will come on the neck and shoulders and the stretch will be experienced in the reed bone.
For a while, there will be pressure on the thyroid gland. Keep breathing normally.
In this situation, try to restrain yourself for about 3 to 5 minutes. Then slowly return to the former position.
To get back to the previous position, take support by keeping both hands on the ground and slowly bring the waist, buttocks, and both legs on the ground with ease.
Fold the neck from right to left 5 to 10 times, so that there is no strain or pressure in the neck.
Kapalabhati Pranayama In
This pranayama, keep both hands on the knees in a Jana mudra while keeping the waist straight.
Try to inhale slowly out of your nose.
Keep in mind that the sound of breathing should not come, but the sound of exhalation came at a rapid pace.
Just like the sound of sneezing, so is the loud sound in this pranayama.
Bhastrika Pranayama In
This pranayama, breathing has to be done in and out at a rapid pace.
While inhaling, keep the stomach outside and while exhaling keep the stomach inside.
With this pranayama, the lungs are purified and it also gets a lot of power.
Take deep and long breaths through your nose and keep your cervical muscles tight.
Feel the vibration while inhaling and exhaling.
Keep in mind that breathing activity has to be done through the nose.
Practicing these activities continuously for 15 to 20 days with a focus on eating will strengthen your body’s resistance.
Coronavirus is currently a major concern for health experts around the world.
I sincerely hope that I have given you complete information regarding how to boost your immunity system.
This article will cover all types of vitamins, a balanced diet for immunity, Information about Beverages that will help in making a good Immunity System. Also, We have discussed how flax seeds are beneficial for increasing Immunity and Yogasanas to Increase Immunity. I hope you have understood well.
If you have any doubts or need any help related to this article so please do email at email@example.com.