Immunity boosting foods

 

The world is struggling with the Covid -19 pandemic,  therefore it becomes very important to build our immune system. A regular diet and exercise increase our body's defence system against the disease.

It is human nature to live within our comfort zone- A sedentary lifestyle, eating foods high in trans fats, refined flours and sweet carbonated drinks are detrimental to our health.

Not eating on time, not sleeping on time, all play on the immune system.

The best way we can improve our immune system is by eating natural foods, with adequate fruits and vegetables. Some skinless poultry, eggs, low-fat milk, legumes are good choices.

While we are in the lockdown period, it's good to start with a diet and exercise program.,

We can start with a well-balanced diet, staying hydrated, exercising, getting adequate sleep and keeping stress away.

Proteins

Is a macronutrient that sustains life.it boosts our immune system. And contains 21 essential amino acids, of which 9 are found in all non vegetarian food.

 The dietary recommendation is approx 1 gm per body weight. ( 1 gm*60kgs=60gms protein per day)

• Recommendations may vary from person to person.
• physical activity
• Age
• Comorbid conditions

Studies reveal that Indians are deficient in bodybuilding nutrients.

• It is important to consume a good quality of protein.
• 20% of the day's protein should be during breakfast, to give you a good start to the day.
• A good quality first-class protein is one with high digestability and has all the required amino acids.
• Sources are all animal products like fish, meat, eggs, milk, curds, whey, poultry.
• Proteins that are partially lacking in one or more essential amino acids, cereals, pulses are incomplete protein.

Calculate your protein intake;

•  1 whole egg  6 gms protein
•  50 gms roasted chicken breast 17 gms
• 1 cup oats 11 gms
• 50gms cottage cheese 9 gms
• 200 gms yoghurt 17 Gms
• 1 cup low-fat milk 9 gms
• 1 cup broccoli 3 gms
• 30gms soya chunks 7 gms
• 15 gms assorted nuts 3 gms
• 30 gms sprouts 5 gms
• 1 cup cooked lentils 9gms
• 1 cup chickpeas 9 gms
• 1 cup Quinoa 4 gms
• 50 gms Tofu 8gms
• Peanut Butter 3 tbsp 25 gms
• 100 gms river water fish 25 gms

Spices

   Spices are a power house of anti oxidants and help in building up our immune system. Flavour your food with spices.

Hydration 

• Should drink a minimum of 2 litres of water
• 1,2 cups of tea per day
• Drink any liquid without sugar

Roughage

Eat plenty of fruits and salads

Exercise twice a day

Sleep & rest for 8 hours

Steam inhalation 4 times a day.I(it loosens the mucus and helps in expelling it )