Foods That Boost Immunity During The Pandemic Season

Garlic

Garlic is a spice that can help prevent colds, respiratory infections, high blood pressure, and high cholesterol. It contains a high amount of iodine and essential oils (allicin, phytoncides) that effectively kill bacteria and reduce inflammation. In particular, garlic is rich in vitamins (A, B, C, D) and essential minerals (iodine, calcium, magnesium) that help boost the immune system.

Add Garlic to Your Diet to Boost Immunity (Image: Collected).

Ginger

Ginger is a popular immune-boosting food because it can reduce inflammation, soothe sore throats, and help with other infections. Additionally, ginger can relieve nausea, reduce pain, and slow cholesterol production. It can be used as a spice in meals, cooked, added to side dishes, or brewed as ginger tea. Note: avoid consuming more than 5 grams of ginger per day to prevent side effects.

Green Vegetables

Certain green vegetables like cauliflower, cabbage, bell peppers, broccoli, and spinach are recommended for meals because they are rich in vitamins C, A, and E. These veggies are excellent for health and should be included regularly in family meals.

Almonds

To help prevent colds, supplementing vitamin E and B vitamins is important. Almonds are an ideal source of vitamin E and contain healthy fats. However, limit intake to about 30 grams per day to avoid excess manganese, which can cause adverse health effects.

Green Tea

Green tea can be enjoyed as a substitute for black tea or coffee. Drinking green tea may strengthen the immune system due to its flavonoids, which can reduce the risk of catching a cold. Limit consumption to 1-2 cups per day, as excessive intake can cause digestive issues, headaches, and insomnia.

Conclusion

A healthy diet is a key way to enhance the immune system. Along with proper nutrition, regular exercise plays an important role in maintaining health. Additionally, follow the Ministry of Health’s 5K guidelines: Mask – Disinfect – Distance – No gatherings – Health declaration. These measures are crucial to protecting your family’s health during the ongoing pandemic.