Pratishtha Rawat, a Health coach, believes in holistic wellness vis-à-vis only fitness. Her blog ‘Glow Glossary’ is an expression of her passion for health and fitness. Here she writes about the need to include immunity boosters in our diets.
Recent times have highlighted the importance of strengthening one’s immune system in fighting and preventing diseases. For a robust immune system, it is essential to follow a healthy diet and avoid nutritional deficiencies.
For starters, one must understand the role of various elements that help us fight pathogens. Protein aids tissue repair and production of antibodies; multigrains are a great source of carbohydrates, protein, and essential minerals such as magnesium, copper, and iron that increase metabolism.
Millets are a remarkable food group, they boast high fiber, protein, antioxidants, and other essential minerals. Finger millet, commonly known as ragi, is packed with calcium that is beneficial for bones; parents should ensure that their children consume whole foods such as ragi. Additionally, millets also help enhance gut health as they comprise insoluble fibre , we cannot emphasise enough how important gut health is; 70% of our immune system depends on our gut!. Millets like ragi and bajra are packed with zinc , iron, magnesium, potassium and polyphenols that are beneficial in obesity, diabetes and cholesterol. The antioxidants in maize reduce the onset of conditions such as Alzheimer's and age-related vision loss. Sorghum /Jowar flour is great gluten free , Lectin-free option has a high quantity of fibre too .
One should also regularly use ginger in day-to-day cooking as it is an antimicrobial, antibiotic, antiviral, and anti-inflammatory food. Ginger contains vitamins A, C, E, B complex, magnesium, phosphorus, iron, zinc, calcium, beta-carotene, and potassium, which bolster the immune system. Similarly, garlic not only makes food mouth-watering, but it also contains allicin, which is a magical immunity booster.
There are herbs that contribute to a strong immunity and have a multitude of other benefits. For instance, giloy is full of antioxidants that help detox the body, prevent diabetes, improve digestion, and treat arthritis. One may consume it in the form of juice, powder, kadha or any other suitable way.
One must not overlook the fact that vegetables and fruits are super healthful. Spinach is not only a rich source of iron but it is also rich in fibre and vitamin C. Bell peppers, especially red bell peppers, are an abundant source of vitamin C, which increases immunity and keeps the skin healthy. Kiwi is another magic fruit loaded with essential nutrients such as folate, potassium, vitamin K, and vitamin C; it increases the production of white blood cells, which in turn combat incoming infections. Eating a rainbow is the key and not only focusing on one particular vegetable or fruit .
Apart from maintaining a healthy diet and consuming antioxidant-rich foods, one should also work out. Regular physical exercise improves metabolism and heart function. Moreover, avoid smoking, heed guidelines for moderate alcohol use, and focus on personal hygiene to boost immunity.
