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Find out how to boost your immune system during Covid 19

As Coronavirus runs rampant on every aspect of our daily lives, let us stop and be mindful about how our bodies can wage war against this by building a strong and healthy immune system. 

We know that people above the age of 70, and people with underlying health conditions are at higher risk. But how can you consciously make better food choices?

 Hereby are some of the important tips that we recommend, to transform your bodies into a shield of armor. 

  1. Set a meal plan for the week before you go out grocery shopping, make a plan of what your household is going to eat for the week. Try to have a shopping list so there’s control over hoarding or spontaneous purchases. Make a note of what you wish to eat over the course of the week and buy only the necessary ingredients. Stay away from mass gatherings and go only when absolutely required and at unpopular timings.
  2. Going out grocery shopping Get plenty of fruits, vegetables, whole grains, healthy fats and lean proteins from the supermarket. Keep in mind that citrus fruit and red bell peppers are very rich in Vitamin C, so if you are diabetic or have any underlying diseases that might impose a low immune system—choose red bell peppers for your vitamin C to keep your sugar intake low. Wash your hands carefully when you arrive home and before and after eating.
  1. High impact herbs can help boost your immune system- ginger, garlic, and turmeric are great ways to add flavors to your food and enhance your immunity.
  2. Zinc it up with shellfish like oysters, clams, and mussels. If you are worried about raising your cholesterol levels with seafood or you are plant based, boost your zinc levels with pumpkin seeds, sesame seeds, quinoa, wholegrain oats and some chickpeas. Studies show that zinc can synergistically act with Vitamin C to boost your immune system.
  3. Save money and skip the high sugar sodas and fruit juices; since you have time, infuse your waters with citrus fruits and berries for increased antioxidants. Buy less salty and sugary foods.
  1. Share recipes with your friends. Explore your recipe books . It’s not easy for anyone, and it can lead to binge eating. This can make underlying diseases flare up. Keep each other in check to make sure that everyone around you stays safe and healthy. 
  2. Comfort food Once a week allow yourself and people in your household to indulge in comfort food. This will boost immunity by reducing anxiety. People are feeling a lot of stress right now, and the unfortunate reality is that stress suppresses our immune systems. Make sure to take care of this in your household.
  3. Get the kids in the kitchen.  All of them. The younger ones can play with the ingredients and improve their sensory perceptions, while the older children can help cut up the vegetables.

In addition to the food groups stated above, it is important to take care of our physique with at least 30 minutes of moderate exercise per day, as well as maintaining a positive outlook by staying connected with our loved ones and most importantly staying home to help in flattening the curve so we can emerge victorious in this fight against coronavirus.

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