Immunity Boosting Foods and Drinks to Fight Omicron
Building good immunity is not an overnight phenomenon but a daily effort, and it’s never too late to start. Adequate and optimal intake of nutrients forms the backbone of boosting an individual’s immunity. Good health is not about eating less, but about eating well. The diet should have a balance of macro and micronutrients.
The recent concern with the Omicron virus is that it hurts the throat, and so the diet should be planned to soothe and also treat the symptoms. Here are some tips from Priya Palan, Dietitian, Zen Multispeciality Hospital, Mumbai to help boost your immunity.
1. Hydration is key
A well hydrated body helps eliminate toxins and waste, regulate body temperature, lubricate the joints of the body, and many other similar functions. A few ways to stay hydrated are to add liquids such as soups, buttermilk, lime water, kokum sherbet, and jeera water. A soup made from sprouts and vegetables is a good source of nutrients, and also helps in the replacement of electrolytes. Buttermilk added with full flour, mint leaves and Jeera is a good refreshing drink.
2. Add natural foods in the diet
Fruits and vegetables are nature’s wonderful gift to mankind. In fact, they are life-enhancing foods that contain vitamins, minerals, antioxidants and many phyto-nutrients. Antioxidants such as polyphenolic flavonoids, anthocyanins, vitamins C and A, and minerals help the human body deal with oxidative stress, disease, and develop its ability to fight these ailments by boosting our immunity levels.
Good sources of antioxidants are citrus fruits, amla, guava, apple, banana, strawberry, melon, grapefruit, pineapple, papaya and orange. Eat fresh vegetables like peppers, leafy vegetables, broccoli, carrots and tomatoes. Also add seasonal and local fruits and vegetables. To add amla juice with a pinch of cinnamon powder in a glass of water to start the day off right.
3. Eat enough protein
Proteins are the building blocks of our body. An adequate amount of protein is important for staying strong, fighting infection, and coping with tiredness and fatigue. Eggs, soy products, legumes, dairy products, especially yogurts, along with vegetables like sweet potato, carrots or fruits like banana and pomegranate should be incorporated into the diet.
Viruses are known to cause stomach discomfort, hence the form of food that relieves the system must be added. Add immunity-boosting golden milk, i.e. 1 cup of milk with 1 teaspoon of turmeric powder and a pinch of pepper powder.
4. Healthy fat intake is important
Eat healthy fats from nuts like almonds, walnuts, avocados and seeds etc. Avoid fatty, sugary and processed foods. Remember to research nutrient density as this helps to get more nutrients in smaller amounts. Sufficient sleep, good nutrition and physical well-being are the keys to good health.
Main image credit: Malaika Arora and Milind Soman, Instagram