10 amazing superfoods to boost immunity against Covid JN.1

With the recent emergence of the Covid JN.1 variant, concerns have heightened across India, underscoring the urgency of boosting one's immune system to protect oneself from this and other diseases and infections. Nutrient-rich diets along with lifestyle habits such as adequate sleep, physical exercise, and low stress levels can effectively help in disease prevention. A diet rich in various vitamins, minerals, fibers, and other micronutrients is particularly beneficial during periods of widespread viral infections such as flu and respiratory diseases.

As Covid JN.1 infections have been detected in various Indian cities from Kerala to Delhi, a nutritious diet can be a significant factor in combating the infection. Dr. Neeti Sharma, a Senior Nutrition & Dietetics Consultant at Marengo Asia Hospitals in Sector 56, Gurugram, advises incorporating the following foods, which are readily available in most kitchens, in your diet to boost your immunity.

1. Citrus fruits: Citrus fruits like oranges, lemons, and grapefruits, high in Vitamin C, are essential for fighting infections and enhancing immune system function by increasing the production of white blood cells.

2. Leafy greens: Leafy greens, such as spinach, kale, and Swiss chard, packed with vitamins, minerals, and specifically abundant in vitamins A, C, and K, B vitamins including folate, potassium, and antioxidants are crucial for immune system function and overall health.

3. Yogurt and probiotics: Probiotics, particularly found in yogurt and other fermented foods, are central to good gut health, which in turn supports a strong immune system.

4. Garlic and ginger: Adding garlic and ginger to your meals or morning tea, known for their antioxidant and antiviral properties, can boost your immunity.

5. Nuts and seeds: Nuts and seeds like almonds, sunflower seeds, and flaxseeds provide vitamins, minerals, and healthy fats important for supporting the immune system and overall health.

6. Turmeric: Turmeric, famous for its anti-inflammatory properties, regulates the immune system due to its active ingredient curcumin.

7. Green tea: Green tea's antioxidants, like epigallocatechin gallate (EGCG), can significantly improve immune function.

8. Berries: Various berries, including blueberries, strawberries, and raspberries, rich in antioxidants, vitamins, and fiber, are beneficial for immunity.

9. Poultry and lean proteins: Lean proteins like chicken and turkey, play a vital role in antibody and immune protein synthesis, crucial for overall health.

10. Hydration: Ensuring proper hydration, apart from nutrient intake, is crucial as water aids cellular function and detoxifies the body.

Thus, maintaining a balanced diet with various nutrient-rich foods is essential for a strong immune system, a critical component of overall health.