The Ghana Passport Application Process, 2021 (A Step-by-Step Guide)
- 11 January, 2021
- Tips and Advice
A passport is a basic right that every citizen is entitled to. Any Ghanaian citizen can go through the passport…
With many countries all over the world under quarantine because of the global COVID-19 pandemic, it has become essential to stock up some food during the quarantine period. A lot of people will go for easy-to-make fast foods and snacks like noodles, chips, soda etc. But it is important to have some essential foodstuffs within your diet if you want to stay healthy. Viruses thrive on weak immune systems so it is important to boost your immune system as much as you can. The following are some foods that help boost the immune system and are, therefore, must-have foodstuffs during this quarantine period.
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Healthy citrus fruits like oranges, tangerines, lemons, limes and grapefruits are very good sources of vitamin C. Vitamin C helps in the proper functioning of the human immune system and hence is needed in good doses. Vitamin C helps in the production of white blood cells as well which help keep the body free from viruses and other harmful micro-organisms.
Garlic has been used in treatment from a long time ago before modern medicine was invented. Garlic lowers blood pressure and also has infection-fighting properties.
A good source of vitamin C can also be found within red bell peppers. Apart from this great benefit, they are also very good for healthy skin. Additionally, they contain Beta carotene which helps keep eyes and skin healthy as well.
Most people don’t like broccoli but it is packed with vitamins A,C and E as well as fibre and antioxidants. It is advisable to eat it raw but if that is too much for you then you can steam it nicely before eating. You could also include it in your salads.
Ginger has anti-inflammatory properties which is good for sore throats as well as nausea. You can chop up small pieces or shred ginger on your food or even eat it raw. Whichever way suits you, make sure you have some ginger within your diet throughout the week.
Spinach has similar properties to broccoli. Rich in vitamin C, antioxidants and beta carotene for your skin. Try as much as possible to avoid over-cooking the spinach so it retains most of its contained nutrients within it when consuming.
The best yoghurts are plain yoghurts without any additives or sugar. If you are not too used to plain yoghurt, then you can sweeten it a bit with some honey or healthy fruits. Dried fruits like granola can also be used to sweeten the yoghurt while still maintaining its health benefits. Yoghurts such as greek yoghurts are a good source of vitamin D which boost your body’s defence mechanism.
Almonds are rich in vitamin E and are necessary for a healthy body. Adults only require about 15 mg of almonds each day. A half-cup serving of almonds should be enough to reach the required minimum.
You might not be able to find any curry without turmeric. It’s bright in colour and its bitter nature has always made it an ingredient used in the treatments of many diseases especially arthritis. Its anti-inflammatory properties make it a good option in the fight against viruses.
If you happen to drink tea within this period then you should be considering green tea. Green tea has the amino acid, L-theanine, which aids in the production of germ-fighting compounds in your T cells. The tea also provides epigallocatechin gallate (EGCG) which enhances the immune function.
Pawpaw is another fruit that is rich in vitamin C. You can find pawpaw sprouting up almost everywhere in Ghana. Pawpaws have different amounts of potassium, magnesium and folate. These are all beneficial to your overall health.
Like Pawpaws, Kiwis have a similar vitamin supply such as Vitamin C, potassium, folate and vitamin K. These keep your body functioning properly as it should and boost immune system strength.
Poultry such as chicken is a good source of Vitamin B-6. This vitamin helps in the formation of new and healthy red blood cells. You could eat chicken in so many different ways. One of the recommended ways is chicken soup or what is popularly known as light soup here in Ghana. The soup has anti-inflammatory properties which reduce the symptoms of a cold.
You can find phosphorus, magnesium, vitamin B-6 and vitamin E within sunflower seeds.
Sunflower seeds are full of nutrients, including phosphorus, magnesium, and vitamins B-6 and E. A healthy dose of sunflower seeds can make a big difference in the way your body responds to infections.
Sea creatures like shellfish are rich in zinc which are a natural booster for the immune system. Some of the shellfish include oysters, crab, lobster and mussels. But take it in doses of 11mg for men and 8mg for women. Stay within this range as too much zinc can inhibit the immune system.
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The foods mentioned above are just some of the healthy foodstuffs with properties that are good for your immune system and which you can buy the next time you visit the market. Do well to include them in your diet and add a lot of exercise to your healthy eating habits to stay healthy and strong.