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Opinion: What Is The Right Food To Build Immunity?

Experts share a list of seven things everyone must include in their diet to increase immunity and prepare the body to fight infections

Opinion: What Is The Right Food To Build Immunity During COVID-19?

Eating a healthy diet has never been as important as it has become during the COVID-19 pandemic. What we eat and drink can affect our body’s ability to prevent, fight and recover from infections. The first step towards building our immunity is what we consume on a daily basis. Here is the list of the seven things anyone must include in their diet to increase immunity during these unprecedented times:

1. Include Omega 3 Fatty Acids Like Flaxseed Oil

Flaxseed oil is a source of polyunsaturated fatty acid such as alpha-linolenic acid. The alpha-linolenic acid and related chemicals in flaxseed oil seem to decrease inflammation. That is why flaxseed oil is useful for rheumatoid arthritis and other inflammatory (swelling) diseases.

Also Read: COVID-19: Make Healthy Eating And Nutrition A Part Of Your Life And Boost Immunity

2. Eat Fresh And Unprocessed Food Everyday

Unprocessed food quickly reduces weight, increases your stamina, effectively fights heart disease. Add a minimum amount of 5 to 6 cups of seasonal vegetables to increase antioxidants. Also add in a wide variety of seasonal vegetables like carrots, leafy greens, cruciferous vegetables like cabbage, broccoli, cauliflower. These are Sulphur rich vegetables, which help the body to detox.

3. Add In Good Fats

Add in good fats in the form of pure Bilona ghee. Desi Cow’s Bilona Ghee is full of nutrients, fatty acids, antibacterial, antifungal, antioxidant, and antiviral properties. It is cool, sweet and a kind of saturated fat which we can add in our cooked food daily during lunch or dinner. Add cold-pressed extra virgin olive oils – there are many benefits of cold-pressed extra virgin olive oil— its high in nutrients. Olive oil also boasts vitamin E and K. Vitamin E is a powerful antioxidant involved in immune function, while vitamin K plays a key role in blood clotting and bone health; avocados; nuts and seeds; fatty fish.

Also Read: Union Cabinet Approves Free Foodgrains Under Pradhan Mantri Garib Kalyan Anna Yojana Phase 3 For 2 Months

4. Include Protein And Complex Sources Of Carbohydrates

Include protein and complex sources of carbohydrates in the form of legumes, vegetables and whole grains. Legumes are a rich source of fibers that have various beneficial health effects. Legumes improve blood pressure, reduces cholesterol, lowers heart disease risk and promotes weight loss in long term.

5. Avoid Refined Items

Avoid all refined flours, refined oils, simple processed sugars in all forms including sugar replacements like honey and jaggery. Refined flours cause an acid-alkaline imbalance. Regular consumption of refined flour affects the body’s pH level. It also increases your blood sugar and causes weight gain. It also affects your digestive health and causes inflammation. This kind of food should be avoided if you have been diagnosed with inflammatory diseases.

Also Read: Here’s All You Need To Know About The Superfood ‘Millet’ That Is Good For Consumption, Planet And Farmers

6. Say No To Bakery Items

Avoid all bakery items like breads, biscuits, cookies etc. Replace with whole grains like millet, amaranth, buckwheat, sattu. Millets should be added to your daily menu as they have an abundance of vitamin B, calcium, iron, potassium, copper, manganese, magnesium and zinc. Since millets have their outer cover and they are rich in fiber too.

7. Befriend Vegetable Juices

Vegetable juices are easy to digest and are also high in their nutritional value. Add in a simple green vegetable juice. Green vegetables and their juices are the best source of essential vitamins, minerals and beneficial plant compounds. Eating green leafy vegetables may help in reducing inflammation. Avoid fruit juices in all forms because it’s high in sugar and high in calories which is unhealthy for your health. Fruits to be taken in limited quantities once a day only.

A balanced diet with anti-inflammatory protocol is important to follow during and post-recovery from COVID-19. These food items may not help in the prevention of the virus but they shall help prepare your body to fight it and come out stronger.

Also Read: 53 Per Cent Of Children In India Are Not Growing Well Due To Lack Of Access To Food And Nutrition, Says A UN Report

(The article was authored by Dr. Anish Musa, CMO, Co-Founder, Jeevam Health and Ms. Rashi Mathur, Functional Medicine Certified Health & Nutrition Coach)

Disclaimer: The opinions expressed within this article are the personal opinions of the author. The facts and opinions appearing in the article do not reflect the views of NDTV and NDTV does not assume any responsibility or liability for the same.

NDTV – Dettol Banega Swasth India campaign is an extension of the five-year-old Banega Swachh India initiative helmed by Campaign Ambassador Amitabh Bachchan. It aims to spread awareness about critical health issues facing the country. In wake of the current COVID-19 pandemic, the need for WASH (WaterSanitation and Hygiene) is reaffirmed as handwashing is one of the ways to prevent Coronavirus infection and other diseases. The campaign highlights the importance of nutrition and healthcare for women and children to prevent maternal and child mortality, fight malnutrition, stunting, wasting, anaemia and disease prevention through vaccines. Importance of programmes like Public Distribution System (PDS), Mid-day Meal Scheme, POSHAN Abhiyan and the role of Aganwadis and ASHA workers are also covered. Only a Swachh or clean India where toilets are used and open defecation free (ODF) status achieved as part of the Swachh Bharat Abhiyan launched by Prime Minister Narendra Modi in 2014, can eradicate diseases like diahorrea and become a Swasth or healthy India. The campaign will continue to cover issues like air pollutionwaste managementplastic banmanual scavenging and sanitation workers and menstrual hygiene

World

22,70,55,138Cases
18,97,86,461Active
3,25,98,424Recovered
46,70,253Deaths
Coronavirus has spread to 195 countries. The total confirmed cases worldwide are 22,70,55,138 and 46,70,253 have died; 18,97,86,461 are active cases and 3,25,98,424 have recovered as on September 17, 2021 at 5:36 am.

India

3,33,81,728 34,403Cases
3,39,0563,867Active
3,25,98,424 37,950Recovered
4,44,248 320Deaths
In India, there are 3,33,81,728 confirmed cases including 4,44,248 deaths. The number of active cases is 3,39,056 and 3,25,98,424 have recovered as on September 17, 2021 at 2:30 am.

State Details

State Cases Active Recovered Deaths
Maharashtra

65,11,525 3,595

52,893 310

63,20,310 3,240

1,38,322 45

Kerala

44,46,228 22,182

1,86,754 4,559

42,36,309 26,563

23,165 178

Karnataka

29,65,191 1,108

16,202 282

29,11,434 808

37,555 18

Tamil Nadu

26,40,361 1,693

16,756 120

25,88,334 1,548

35,271 25

Andhra Pradesh

20,34,786 1,367

14,708 105

20,06,034 1,248

14,044 14

Uttar Pradesh

17,09,628 23

193 11

16,86,549 11

22,886 1

West Bengal

15,59,567 707

8,025 25

15,32,922 725

18,620 7

Delhi

14,38,373 28

409 5

14,12,880 22

25,084 1

Odisha

10,18,298 580

5,335 105

10,04,845 681

8,118 4

Chhattisgarh

10,04,988 31

352 2

9,91,077 29

13,559

Rajasthan

9,54,230 4

103 1

9,45,173 5

8,954

Gujarat

8,25,677 22

149 0

8,15,446 22

10,082

Madhya Pradesh

7,92,374 7

119 5

7,81,738 12

10,517

Haryana

7,70,697 9

327 8

7,60,562 17

9,808

Bihar

7,25,864 12

72 6

7,16,134 6

9,658

Telangana

6,62,785 259

5,282 43

6,53,603 301

3,900 1

Punjab

6,01,180 30

314 11

5,84,399 38

16,467 3

Assam

5,97,074 468

5,381 15

5,85,914 479

5,779 4

Jharkhand

3,48,102 6

102 8

3,42,867 14

5,133

Uttarakhand

3,43,330 20

284 12

3,35,657 32

7,389

Jammu And Kashmir

3,27,466 170

1,421 72

3,21,630 98

4,415

Himachal Pradesh

2,16,430 127

1,568 82

2,11,215 206

3,647 3

Goa

1,75,183 95

699 1

1,71,195 96

3,289

Puducherry

1,25,170 107

963 63

1,22,380 42

1,827 2

Manipur

1,17,913 216

2,614 7

1,13,478 219

1,821 4

Tripura

83,787 31

427 26

82,553 56

807 1

Meghalaya

78,958 229

1,804 140

75,784 86

1,370 3

Mizoram

76,591 1,121

13,888 85

62,449 1,202

254 4

Chandigarh

65,168 4

31 2

64,319 2

818

Arunachal Pradesh

53,990 47

536 9

53,183 56

271

Sikkim

30,802 64

775 28

29,648 36

379

Nagaland

30,763 32

505 14

29,610 44

648 2

Ladakh

20,631 6

41 1

20,383 5

207

Dadra And Nagar Haveli

10,670

5 0

10,661

4

Lakshadweep

10,353

4 0

10,298

51

Andaman And Nicobar Islands

7,595 3

15 2

7,451 1

129

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