07/11/2020
Diet Tips For Immunity -
Nutrition Intervention:
Eat a healthy balanced meal daily. A healthy meal plan is one that includes whole grains and millets, which in addition to energy-filled and healthy carbs, add fiber and phytonutrients, both of which help keep our body healthy. Lots of fresh whole fruits and vegetables are rich sources of important vitamins and loaded with antioxidants and anti-inflammatory compounds that keep our body de-stressed. Consume adequate milk, yogurt, and other milk products for calcium, Vitamin D (fortified milk), and quality proteins, which is the building block for our cells.
Healthy fats from vegetables oils are also helpful, so are healthy protein packages like lean meats, chicken, eggs, fish and plant proteins like beans, legumes, nuts and seeds. Plant proteins also add fiber and phytonutrients to boost the immune system
Emphasise on these nutrients: Certain vitamins and minerals are associated with a more robust immune system. Vitamins A, C, E, D and B6 are helpful in maintaining a healthy immune system. Minerals that work positively for our immune system include zinc, copper and selenium.
Prebiotic and probiotic foods, which encourage the growth of healthy gut bacteria, are also important. They include non-digestible carbohydrates that become food for healthy gut bacteria. Whole foods like grains, legumes, vegetables and fruits are good sources. Probiotics are live bacteria that are beneficial for gut health. Fermented foods like yogurt, kimchi, idli, dosa, are all good sources of probiotics. Both Pre and Probiotics have a positive effect on enhancing the immunity quotient of our body.
Spices also play a major role in protecting our body as they have shown to have potent anti-inflammatory and anti-microbial properties. Traditional medicine has established the role of spices like turmeric, and herbs like Ashwagandha roots, in enhancing our ability to fight infections and inflammatory processes.
