Which natural foods reduce Covid-19 risk?

Boosting Your Immune System

Which natural foods reduce Covid-19 risk?  And reasons why you should include more anti-inflammatory foods in your daily diet right now.   

This article identifies foods that help boost your immune system, fight off infections, and support people at higher Covid-19 risk.

At present, effective vaccines have been added to safety measures against Covid-19. Nonetheless, eating healthy natural anti-inflammatory foods remains crucial.  Unfortunately, many of us don’t eat foods that contain essential vitamins and minerals our bodies need. And by not getting adequate nutrients cause a dysfunctional immune system prone to infections. However, you can lower the risk of these conditions by eating natural foods.

So, Which Natural Foods Reduce COVID-19 Risk?

The fact is that when it comes to reducing the risk for Covid-19, nutrition is a key factor. Read about these natural anti-inflammatory foods you should include in your diet to help fight off infections.

Vegetables

Broccoli

For instance, broccoli is an anti-inflammatory powerhouse loaded with vitamins C and K, folate, and fiber. Moreover, it’s especially rich in flavonoids antioxidants, and a variety of carotenoids.

Leafy greens

Another great news is the anti-inflammatory benefits you get from eating various leafy greens like kale, spinach, and arugula. This is because these greens are loaded with fiber, calcium, and vitamins A, C, and K. Plus antioxidants that may lower your cholesterol, prevent cancer and heart disease. Also, in the same way, boost your joint and bone health.

Tomatoes

Tomatoes are high in vitamin C, potassium, and lycopene. Lycopene is an antioxidant linked to a reduced risk of heart disease and cancer. In addition, tomatoes have amazing anti-inflammation benefits. 

Shiitake mushrooms

In general, mushrooms can help improve your immunity and lower inflammation. But, the shiitake mushrooms are outstanding for supporting your immune system and fighting off microbes.

Olive Oil

Extra-virgin olive oil has the ability to reduce inflammation. Hence, the main anti-inflammatory effects are facilitated by the antioxidants which work like ibuprofen, a pain relieving drug.

Fatty Fish

Fatty fish boasts high amounts of omega-3 fatty acids which have anti-inflammatory effects. And the best sources are salmon, tuna, sardines, and mackerel.  Thus, eating a 3- to 6-ounce serving of these fish two to four times a week will lower inflammation and protect your heart.

Fruits

Orange

The vitamin C in oranges is essential for immune system function, strong connective tissue, and healthy blood vessels. Alongside these benefits, oranges may reduce inflammatory signs linked to chronic diseases and infections. For that reason, oranges and orange juice are nutritious additions to your diet.

Berries

Berries contain vitamins A, C, E, and flavonoids antioxidants that can help you regulate your immune system and reduce chronic inflammation.

Apple

Research suggests that eating some apples on a daily basis might lower levels of cholesterol as well as C-reactive protein (CRP). CRP is a key sign of inflammation in the blood.

Oats

Oats have anti-inflammatory effects that could prevent inflammation related to chronic disease. As a result, eating whole grain oats can fight off diabetes and heart diseases. Similarly, the zinc, selenium and beta-glucan nutrients contained in oats help boost your infection-fighting cells.

Beans

Beans and legumes fight inflammation since they’re loaded with antioxidants, anti-inflammatory compounds, fiber, and protein. And so, try to add 2 servings of black beans, chickpeas, lentils, pinto beans, red beans, or black-eyed peas to your diet per week.

Herbs

Cayenne

Cayenne and other chili peppers contain natural compounds called capsaicinoids which provide powerful anti-inflammatory qualities.  It’s also good for your digestive system.

Turmeric

Turmeric has a compound, curcumin, that may reduce inflammation in the body. Try chopped raw turmeric root in soups, sauces, or add in your juice or smoothie. Though, a dash of black pepper is advised to boost absorption.

Ginger

Ginger is an excellent immune booster and inflammation fighter. Besides, most of the ginger’s anti-inflammatory qualities come from an active compound, gingerol. Try using ginger to flavour smoothies, juices, soups, sauces, and teas.

Garlic

Garlic contains sulphur compounds that stimulate your immune system to fight infections.  Then by the same token prevent antibacterial and antifungal. You can use this herb to flavour different dishes for added health benefits.

Nuts

Walnuts, almonds, and other nuts may help reduce inflammation and heart disease since they are high in healthy fats, omega-3 fatty acids, and fiber. Incredibly, all these nutrients play a role in keeping inflammation under control.

Beverages

Cocoa

Cocoa is one of the richest sources of polyphenols and flavanols. What’s more, cocoa has been linked to anti-inflammatory effects, lower blood pressure, improved cholesterol and blood sugar levels.

Coffee

Surprisingly, coffee contains polyphenols and other anti-inflammatories that may protect against inflammation. Another remarkable health benefits of caffeine are reduced risks of Parkinson’s and diabetes.

Matcha green tea

Matcha teas are sources of the anti-inflammatory polyphenol EGCG. The compound EGCG may reduce inflammation and symptoms related to inflammatory bowel disease (IBD). As well as help calm other chronic inflammation-related conditions. You can brew the tea bags, or add the powder form into hot water, juices, or smoothies.

Conclusion

Which natural foods reduce Covid-19 risk?  This question elicited the importance of a diet that provides the body with necessary vitamins, minerals dietary fiber, protein, and antioxidants.

In short, to reduce inflammation, and boost your immune system, your aim should be an overall healthy diet. A diet with a variety of fresh and unprocessed foods. This means a well-balanced diet that strengthens your immune system and reduces your risk of serious infections like COVID-19. Most importantly, such a diet must be high in fruits, vegetables, whole grains, fish, healthy oils, and herbs.

https://dornsife.usc.edu/news/stories/3314/good-nutrition-contributes-to-keeping-covid-19-away/

https://www.health.harvard.edu/staying-healthy/foods-that-fight-inflammation

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