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With the Covid JN.1 outbreak causing alarm in the nation, it is vital to take care of your health and immunity. Your immune system helps you fight off diseases and infections, and you can enhance it by getting the right nutrients and following a healthy lifestyle that includes enough sleep, exercise and low stress. You should eat a balanced diet that has a variety of vitamins, minerals, fibre and other micro-nutrients, especially when there is a high risk of flu, respiratory diseases and other viral infections.
Dr. Neeti Sharma, a Senior Consultant in Nutrition & Dietetics at Marengo Asia Hospitals in Sector 56, Gurugram, recommends some foods that you can easily find in your kitchen that can improve your immunity.
1. Eat the Rainbow for Vitamin C’s Punch
Citrus fruits are rich in vitamin C, which is essential for fighting off infections and strengthening the immune system. During the winter season, you can enjoy a variety of tasty and juicy citrus fruits like oranges, lemons, and grapefruits. These fruits help increase the production of white blood cells, which are important for the immune system.
2. Leafy Greens: Foods That Pack a Multivitamin Powerhouse
Leafy greens foods are loaded with vitamins and minerals, especially vitamins A, C, and K, several B vitamins (including folate); and potassium. These nutrients help support the immune system and keep the body healthy. They can also help protect against some diseases. Eating leafy greens such as spinach, kale, and Swiss chard can improve your immune health. These vegetables also have a lot of antioxidants.
3. Gut Harmony from Probiotics
Gut health foods are becoming more important in the health and fitness world as research shows how it affects immunity. Probiotics, which are in yogurt and other fermented foods, help maintain a good balance of gut bacteria. A healthy gut microbiome is connected to a better immune system, so these foods are good for your diet.
4. Spice Up Your Defence
Garlic and ginger have a lot of antioxidants and can fight viruses and inflammation. You can add them to your food or drink them in your morning tea to improve your immunity. These ingredients have been used for a long time for their benefits against inflammation and oxidation.
5. Snack Smart With Nutty Goodness
Nuts and seeds are good for your immunity and can help you feel full between the meals. They have a lot of vitamins, minerals, and healthy fats, such as almonds, sunflower seeds, and flaxseeds. These nutrients help your immune system work well and keep your health in good shape.
6. Turmeric: The Golden Spice of Resilience
Turmeric has curcumin, a substance that can control the immune system and reduce inflammation. It is good to use turmeric in everyday dishes or drink it as a golden milk drink.
7. Green Tea’s Antioxidant Edge
Green tea has substances called antioxidants, for example, EGCG, that can help the immune system work better. A good way to improve immunity is to drink green tea instead of normal tea or coffee.
8. Berrylicious Immunity Boosters
Berries, such as blueberries, strawberries, and raspberries, have a lot of antioxidants, vitamins, and fibre. They are good for the immune system, so one should eat different kinds of berries.
9. Protein for Building Blocks
Chicken and turkey are lean proteins that help the body make antibodies and immune system proteins. These proteins are important for balanced meals and overall health.
10. Hydration: The Unsung Hero
Drinking enough water and staying hydrated is as important as getting the right nutrients. Water helps the immune system by making cells work well and removing toxins from the body.
To sum up, eating a well-balanced diet with different kinds of nutrient-rich foods is essential for strengthening the immune system. A strong immune system is a key part of overall well-being.
