The dreaded cold and flu season is slowly approaching. It is a time when many amongst you have the tendency to fall ill. How can one bolster the defences against the germs that roam freely in your office, shopping malls and even in your home? Nutritionist Avni Kaul says proper hygiene maintenance such as washing your hands and face properly, eating nutritious foods along doing daily exercises all play a vital part in bolstering your immunity. Your overall lifestyle also has an important part to play in boosting your immunity. One should get the proper amount of sleep as well. In this article, top Nutritionist and Dietician from Delhi and Founder of NutriActivania Avni Kaul talks about natural immunity-boosting foods that will help you stay fit.
Citrus Fruits – Most people opt for vitamin C after they get a cold. This is because it helps build up your immune system. Vitamin C is known to increase the production of white blood cells. These are key to combating infections. Because your body does not produce or store vitamin C, you need daily vitamin C for continued health. Almost every citrus fruit is filled with vitamin C. Orange, lemon and grapefruits are some of the well-known sources of vitamin C.
Garlic – Garlic is found in almost every food in the world. It adds a slight zing to food and it’s a must-have for your health. Early civilizations identified its value in fighting infections. Garlic also helps lower blood pressure and slows the processing of the hardening of the arteries. Garlic’s immune-boosting qualities seem to come from a heavy concentration of sulphur-containing compounds called allicin.
Spinach – Spinach made this list not just because it is full of vitamin C. It is also packed with several antioxidants and beta carotene, which can increase the infection-fighting ability of your immune system. Spinach is healthiest when it is cooked as little as possible so that it retains its nutrients. Though, light cooking enhances its vitamin A and allows other nutrients to get released from oxalic acid.
Ginger – Ginger is another component many turn to after falling sick. Ginger can help decrease inflammation, which can aid reduce a sore throat and various inflammatory illnesses. Ginger may help decrease nausea. Ginger contains some heat in the form of gingerol, a relative of capsaicin. Ginger also helps decrease chronic pain and has cholesterol-lowering properties.
Turmeric – You might know turmeric as an important ingredient in many curries. But this bright yellow spice has also been used for centuries as an anti-inflammatory in treating both osteoarthritis and rheumatoid arthritis. Also, high concentrations of curcumin, which provides turmeric with its distinctive color can help reduce exercise-induced muscle damage.
Papaya – Papaya is a fruit loaded with vitamin C. You can get about 224% of the daily recommended amount of vitamin C from a single papaya. Papayas also have a digestive enzyme called papain that has anti-inflammatory effects. Papayas have good amounts of potassium, B vitamins, and folate, all of which are beneficial to your overall health.
In Buenos Aires, 2018 Summer Youth Olympic Games Nutritionist Avni Kaul was the Advisor (Nutrition) from India. She is a Gold-medallist master’s science graduate from the University of Delhi in the subject of Food and Nutrition. Avni Kaul is a diet and nutrition columnist in some of India's leading newspapers and magazines like -
Columnist at TimesNow
Columnist at NDTV Food
Columnist at Grazia
Columnist at Deccan Herald
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