Nutrition Tips To Boost The Immune System

A viral epidemic of COVID 19 prompted the US to proclaim a global pandemic in 2019. “The coronavirus disease 2019 (COVID-19) pandemic resulted in 5,817,385 recorded cases and 362,705 fatalities worldwide by May 30, 2020,” according to the CDC. I’ve never experienced a pandemic, but it was a terrifying experience for me and many others. Despite taking all the proper precautions, I was one of the COVID-19 cases reported in April 2020. But, as someone who comes from a Caribbean family with a strong nutritional history, I immediately reached for my dietary guide, which helped to significantly minimize the intensity of my light condition by adding certain foods and drinks to boost the immune system. I am sharing these nutrition tips here.

As a Jamaican who grew up in a Caribbean environment, I was exposed to a variety of therapeutic herbs and cuisines. My family’s lineage such as my parents and grandparents rarely took pharmaceutical medications, instead, they consumed natural herbs and foods for any medical issues that arose. By observing and being given various herbs and foods for medicinal use at a young age, I strongly rely on them now when necessary.

Before I go into the household nutrition tips and suggestions that I’ve used to strengthen my immune system, I’d want to point out that getting vaccinated is the greatest way to protect yourself and others. On the other hand, consuming high-quality food is essential in providing the body with adequate nutrition. It is critical to ensure that food contains as many phytonutrients, vitamins, and minerals as possible. This encourages the body to use food as medicine. Check out the nutrition tips, various foods, and drinks to boost the immune system.

Nutrition Tips 

Breakfast

The importance of a well-balanced breakfast cannot be overstated. Oatmeal with fruits on top is a mainstay in my diet. Specifically, blueberries and strawberries are high in vitamin C, fiber, and antioxidant polyphenols. In addition, I avoid adding sugar to my meals. Instead, I utilize sugar substitutes or natural sweeteners. Oats, on the other hand, are a fantastic source of beta-glucans, a type of fiber. Not only does it help the immune system, but you can only obtain it from your food because it is not generated by the body.

Snack

You can’t go wrong with an apple for a snack. After all, the adage “an apple a day keeps the doctor away” holds true. Apples are high in phytonutrients and consumption of apples has been related to a lower risk of cardiovascular disease, asthma, diabetes, and various malignancies in epidemiological studies. Apples have been shown to have high antioxidant activity, prevent cancer cell proliferation, reduce lipid oxidation, and lower cholesterol levels” (Boyer, Jeanelle, and Rui Hai Liu. “Apple phytochemicals and their health benefits.” Nutrition journal).

Lunch

For lunch, I like salads with a protein source. When it comes to salads, remember that the darker the greens are, the more nutrients they contain, such as vitamin C.

Beverages/ Drinks  

Beverages/ drinks, of course, play an important role in boosting the immune system. Each day, I drink teas and fluids containing ginger, turmeric, and lemon. Turmeric is well-known for its anti-inflammatory and antioxidant effects, making it a popular choice for boosting immunity.

Stress, as we all know, weakens the immune system. As a result, I also utilize turmeric as a soothing agent. At night, I drink “golden milk,” a warm beverage made with non-dairy milk of choice, turmeric, and a dash of black pepper. These are the drinks to boost the immune system and for adequate nutrition.

No Processed Foods

Finally, processed foods weaken the immune system, so limit or eliminate them from your diet. According to the United States Department of Agriculture (USDA), processed food is defined as any raw agricultural commodity that has been subject to washing, cleaning, milling, cutting, chopping, heating, pasteurizing, blanching, cooking, canning, freezing, drying, dehydrating, mixing, packaging or other procedures that alter the food from its natural state. This may include the addition of other ingredients to the food, such as preservatives, flavors, nutrients and other food additives or substances approved for use in food products, such as salt, sugars, and fats.

Supplements

Additionally, supplements, such as vitamin C, D, and Zinc, are also beneficial to include in your regular routine. However, it’s always important to check with your physician beforehand. 

As a nutritionist, I usually ensure that my clients get a blood test report that outlines their nutritional status.