NUTRITION AND IMMUNITY
Once a child is born his body is exposed to environment factors that can affect his health. So, all the precautions and preventive measures are taken to build the immunity of child to fight various illnesses and infections. Whether it’s breastfeeding or various vaccines, it is clear that there is a direct relation between good health and immunity.
With the outbreak of COVID virus, everyone is searching regarding the ways to boost their immunity. It is important to note that building immunity is a holistic approach. Therefore, we have enlisted some ways to strengthen the immune system:
- Adequate sleep
- Proper hydration
- Regular physical activity
- Proper hygiene
- Maintain healthy weight
- Reduce stress
- Quit smoking and alcohol
- Balanced diet
Are you being enforced to take “kadha” and “haldi ka doodh” on a daily basis?
Why? Don’t worry! The answer is here. Quote by Greek physician Hippocrates
“LET FOOD BE THY MEDICINE AND MEDICINE BE THY FOOD”
The COVID pandemic has put a spotlight on the importance of the role of nutrition in building a strong immune system. Sadly, the majority of people these days don’t eat healthy foods, thereby becoming more susceptible to several diseases and infections. It is important to understand that there is no single food which can boost your immunity instantly. Immunity depends upon a healthy lifestyle with a balanced diet over a period of time.
The balanced diet is the key to a healthy body. It provides all nutrients from all food groups in proper quantities and proportions required for proper functioning of the body. It also provides an extra allowance of nutrients to cope up with any health condition.
Points to remember:
- Eat small and frequent meals. Don’t skip meals.
- Do mindful eating and chew your food properly.
- Stay hydrated to ensure detoxification of the body.
- Eat a healthy breakfast to have a good start of your day.
- Try to include foods from all food groups in your meal as no single food can complete your nutritional requirements.
- Have sufficient amount of fruits and vegetables in raw or cooked form to complete your daily fiber needs.
- Fat should be taken in moderation. Use a combination of oils instead of sticking to particular oil for a long time. Include nuts and seeds in your diet (almond, peanut, walnut).
- Avoid processed and packed food items. Choose healthy snacks.
- Limit your salt and sugar intake.
- Choose appropriate cooking methods. Safe handling and washing of food is important.
REMEMBER: EXCESS OF ANYTHING IS HARMFUL FOR YOUR BODY
Nutrients associated to immunity along with their good sources1:
- Vitamin C: Lemon, amla, guava, orange, coriander leaves, tomato, broccoli, green chilli
- Vitamin E: Whole grains, spinach, broccoli, almond, peanut, egg yolk, milk fat, Rice bran oil, soya bean oil
- Vitamin A: Green leafy vegetables, carrot, pumpkin, orange, papaya, whole egg, cheese, paneer, fortified oils
- Vitamin D: Sunshine, tuna, salmon, whole milk, cream, fortified milk and oil
- Vitamin B6: Green leafy vegetables, pulses and legumes
- Iron: Green leafy vegetables, egg yolk, all cereals and their products, dry apricot and dates, beans
Zinc: Wheat bran, pulses, peas, nuts and oilseeds, milk and milk products, egg.
Take care of your health by eating healthy food in this pandemic time.
STAY HOME, STAY SAFE & EAT HEALTHY
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