Boost your immunity with healthy diet and life style changes

Apart from the important guidelines- Wearing a face mask, washing & sanitizing hands and maintaining  social distance; a healthy immune system is another way to give your body extra protection especially during illness season.

Our entire immune system is based on how well each cell of the body functions and communicates with other cells. Focus on below tips to help keep your immune system healthy all year long:

Balanced Eating Plan

Focusing on nutrient-rich foods and healthy lifestyle behaviors can help you and your family stay a step ahead. Here are some Immune-boosting Nutrients that play a role in the immune system and can be found in a variety of foods:

Beta Carotene is a powerful antioxidant that helps fight infection & is found mainly in colored plant foods, such as sweet potatoes, spinach, carrots, mango, broccoli,and tomatoes.

Vitamin C is an essential vitamin that boosts our defense system & can’t be produced by our body, so include vitamin c rich foods like citrus fruits, berries (Indian gooseberry – the richest source), melons, tomatoes, bell peppers, and broccoli in your daily diet.

Other Vital Vitamins are B6, B-12, and vitamin D & E. Consume on a daily basis whole plant foods in their original form viz fruits, vegetables, whole grains, beans, seeds & nuts to get them straight from dietary sources. As they are rich in fiber, vitamins, minerals, phytochemicals & antioxidants and involved in various biochemical reactions in the immune system.

Get Sunshine Vitamin naturally before 8 am or after 5 pm to avoid harsh sun rays and include fatty fish and eggs to get Vitamin D & B-12 in your diet. Since B-12 is found mainly in animal foods, Vegan need to take its supplements to meet its daily requirement.

Micronutrients 3 essential minerals needed for immunity are Zinc, Selenium & iron. Rich sources of zinc are beef, lamb, shellfish, egg and wheat germ, beans, nuts, tofu & dark chocolate. Selenium is an antioxidant & found in seafood, mushroom, brown rice & egg.

Iron is required to transport oxygen to cells. The body absorbs 2-3 times more iron from animal source than from plant source. Red meat is the richest animal source. Although you absorb less of the iron in plants, every bite counts, and adding a source of vitamin C to vegetarian sources of iron will enhance absorption. Good plant sources are green leafy vegetables, beetroot, pomegranate, whole grains, beans & lentils, baked potatoes, cashew nuts & dates.

Probiotics are “good” bacteria that promote health. They can be found in cultured dairy products such as yogurt and in fermented foods such as idli, dosa, dhokla, kimchi, and sourdough bread. Spices – Curcumin is found in turmeric & is known for healing power to fight infection & in relieving inflammation. These benefits are best achieved when curcumin is combined with agents such as piperine (found in black pepper), which increases its bioavailability significantly. It also includes ginger, garlic, cinnamon that help the immune system fight germs & removes toxins from the body.

Good Hygiene

The first line of defense is to keep germs at bay by following good personal hygiene habits. Stop infection before it begins and avoid spreading it to others by following these easy measures:

  • Wash your hands with soap and water before preparing food and after using the bathroom.
  • Cover your mouth and nose with a tissue when you sneeze or cough, or cough into your elbow rather than your hand.

Adequate Sleep

Do you know that lack of sleep contributes to a variety of health concerns, such as a weakened immune system? During sleep, all the major processes viz relaxation, repair, rejuvenation, healing & growth take place that improves immunity. Seven to nine hours is recommended each day for adults, and children need eight to 14 hours, depending on their age.

Stress Management 

The constant stress suppresses the effectiveness of immune system. So, manage it in through deep breathing techniques to improve the functionality of lungs; yoga and meditation to bring balance & harmonizes the hormones. Indulge in creative habits viz listening to music, reading motivational books or watching inspiring videos. Exercise helps releasing happy hormones & boost immunity through active circulation of antibodies & WBC.

Stay away from toxins

Apart from nicotine & drinking, loneliness also weakens your immunity. Nicotine reduces the antibody formation and alcohol impairs lung function. Talk to your family, friend or do video chat that is good for emotional detox. Drink more water to flush out toxins. Water also helps absorb important vitamins, minerals & nutrients from food & provide cells with clean oxygenated blood enhancing the immunity & chances of staying healthy.

Join our immunpro plan to make sure you are getting all required nutrients in optimum amount that helps to improve your immunity. To know more about our immunpro plan, contact us at cc@eatconscious.ae.

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