Don’t name the biggest panic in the world right now. Normal public life has come to a standstill in the terrible clutches of Corona. All around is the account of death, the news of the corona attack and the story of the struggle for survival. Neither I nor you are immune to this deadly coronavirus. But it has been found that people who are in relatively good health, that is, do not have any complex disease or have a good immune system, are relatively good. Moreover, in order to live a healthy life, we have to fight with the environment, situation or nature at every moment.
The first step in protecting yourself is to prepare your body to fight the virus. That is to strengthen our body’s immunity or immune system. And the first and essential condition for building an immune system is choosing the right food. Just as an electric device can be made powerful by charging, so can our body’s immune system be strengthened by proper diet.
A. Foods rich in antioxidants
An antioxidant is an ingredient that builds up an effective defense against various harmful molecules and germs that enter the body. Foods rich in antioxidants include vitamins A, C, E, beta-carotene and lycopene-rich vegetables, fruits, nuts and legumes. Let’s take a look at the list of foods that contain antioxidants.
1. Vegetables rich in antioxidants: pumpkin, carrot, tomato, sweet pumpkin, potato, sweet potato, cauliflower, cabbage, broccoli, radish, beetroot, stalk, gourd, lettuce leaves and capsicum, etc. And you will also find antioxidants in any type and color of vegetables.
2. Fruits rich in antioxidants: All types of fruits contain fairly antioxidants. However, I would like to say one thing in a special way, that the fruits of the environment in which we live are especially useful for us. In other words, our native fruit is the most suitable for us. Among the native fruits, mango, banana, papaya, guava, pineapple, grapefruit, melon, bell, watermelon, quince, orange, blackberry, plum, white etc. are especially notable. Moreover, lemons, oranges, malts, olives, amalki, mango, kamaranga, cool etc. play an essential role in the disease.
3. Foods rich in Vitamin E antioxidants: Almonds can include nuts, peanuts, pistachios, almonds, walnuts and various types of almond oil. Even if you can eat a small amount of 5-6 nuts every day, it will be beneficial for the body.
4. Spices: Whether it’s antioxidant or medicinal properties, spices like garlic, ginger, cloves, black pepper, black cumin and cinnamon have been popular all over the world since the beginning of the Corona situation.
5. Tea: Green tea is now a very popular and preferred drink. Because its benefits are known to almost everyone. Antioxidants like EGCG and catechins are available from this green tea. So it is good for health to develop the habit of drinking green tea at least 2/1 times a day.
B. Vitamins and minerals
Vitamins are also called food life. So how much vitamin is needed for the body is clear from this. However, all foods contain more or less some vitamins. But in the current unfavorable situation, the vitamins that are essential to strengthen the immune system and keep the body healthy and disease-free are-
1. Vitamin C: Guava, banana, lemon, malt, plum, kamaranga, mango, amalki, grapefruit, pineapple etc. are the best sources of vitamin C. However, if necessary, vitamin C supplementation, it plays an effective role in immunity.
2. Vitamin D: The best source of vitamin D is sunlight. There is no substitute for vitamin D in boosting the immune system. So it is essential to sunbathe for at least 10-15 minutes daily. In addition, egg yolks, milk, butter, liver, marine fish or fish oil can provide some of the best quality vitamin D.
3. Other Vitamins: By consuming various grains, pulses, nuts, beans, fish, meat, liver, liver, eggs, milk, etc., it is possible to meet the needs of other vitamins including vitamins B1, B2, B6, B12 and E.
C. Minerals
The need for natural minerals is essential for the normal functioning of the human body in dealing with this adverse condition of the corona. Although there is talk of consuming foods rich in almost all types of minerals, zinc is being given the most importance in the context of corona. Because the role of zinc against the virus is immense. White blood cells and lymphocytes are two valuable immune cells in the body. Zinc regulates their growth, maturation, proliferation and effectiveness. One study found that zinc inhibited the corona virus to replicate itself or reproduce. So in this situation zinc rich foods as well as zinc supplements should be taken.
D. Protein or non-vegetarian food
High organic value protein foods such as fish, meat, eggs, milk – these foods must be included in the daily diet for the protection, structure and overall protection of the body cells.
E. Water
There can be no substitute for water for survival or well-being. The role of water in transporting every nutrient or other biological particle of food or in removing waste from the body is indescribable. So it is important to drink plenty of water. Drinking 8 to 10 glasses of water every day is a must for everyone.
Finally some general warning message for everyone
1. Eat as much fresh and fresh food as possible
2. Try to eat homemade food
3. Include high fiber foods such as fruits and vegetables in your diet
4. Wash the food well and then cook
5. Soak raw fruits and vegetables in water for at least 15-20 minutes, then wash well and eat.
. Drink plenty of water and fluids . Take as much sugar, salt and oil as possible in moderation
. Always stay clean, clean your hands frequently with soapy water or sanitizer
9. Do not leave the house without the need to use a mask if necessary. Follow the guidelines given by the World Health Organization for wearing and using masks
10. Stay at home, stay safe and stay healthy. Be aware of yourself and inspire others to be aware.

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