Effective ways to Boost our Immune system
Building a good immune system doesn’t require a fancy diet plan or commercially available immunity-boosting powders or drinks. The Key to good immunity is a home-based balanced diet. Yes, you heard that right.
As we know the current pandemic situation has raised awareness regarding immunity amongst us more than ever. Taking definite measures to strengthen our immune system has become our utmost priority. But, no matter how much the concept of immunity is hyped these days, the solution for strong immunity remains simple. A home-cooked balanced diet and healthy lifestyle choices are the key.
Here are some easy ways to boost your immunity
- Maintain ideal body weight, being underweight or overweight/obese – impairs immunity and increases inflammation.
- Micronutrients (vitamins and minerals) and phytonutrients- Are mainly available in fruits, vegetables, greens, nuts, and whole grains play a vital role in optimal immune functioning. Therefore, ensure 4-5 servings of fresh fruits and vegetables (as much as 450 to 500gm per day per person). Prefer whole grains.
- Limit consumption of highly processed foods, avoid fruit juices & carbonated drinks - these are high in fat, salt and sugar, and poor in nutrients (vitamins, minerals, phytonutrients)
- Avoid too much fat- less than 30 gm/person/day-preferably more than 2 varieties of oils. Maximum salt (no more than 5gm/person/day).Sugar is just calories with no nutrients. hence, keep it to a bare minimum
- Moderate physical activity/yoga will reduce stress and build immunity
- Keep your body hydrated with adequate water intake for good immune response to any infection
- Smoking & alcohol adversely affect our immunity and increase the risk and severity of infections for us. Hence avoid them.
- Some specific nutrients in strengthening immune system
Some specific nutrients in strengthening immune system
- Protein- Proteins are responsible for growth and repair of cells. They help our immune system to form anti-bodies, which fights back infections. So, it is essential to include good quality of proteins in our diet.
- Vitamins- Fat-soluble vitamins such as vitamin A, D, E are infection- fighters These are rich in antioxidants and support the immune system. For example, Vegetables like carrots and pumpkin are rich in Beta-Carotene (Vitamin A). Few more like Fish and seafood are rich in vitamin E and selenium. Vitamin C is water-soluble vitamin it boosts immunity by supporting cellular functions of the immune system. Fruits like Amla, orange, lemon, and lime are amazing sources of vitamin C.
- Minerals- Elements like zinc, selenium, and iron. They possess anti-viral properties and helps the body to fight back infections. Major sources of these nutrients are green leafy vegetables, nuts, eggs, meat, and seafood.
Additionally, we can prevent most infections by practicing good personal hygiene such as washing hands before preparing or eating food; Washing hands after cleaning vegetables or meat.
Let us try and adapt these simple immunity-boosting tips. We should make sure we stay healthy, fit, and safe forever.
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