DIET IS IMPORTANT TO BOOST BODY IMMUNE SYSTEM DURING COVID-19 PANDEMIC

Dietitian Suprika Das, MSc. DFSM

“Obesity, Diabetics, Heart Disease, High Cholesterol, High Blood Pressure, Fatty Liver, Kidney Disease, Gastro Intestinal Problem, Sleeping Disorder, etc.” – well, these are the common term which are being rapidly used in our society. Everybody knows the fact but no one can assure him/herself to keep fit during his life tenure. For that FOOD is the most prerequisite content for every human being but in a dietary way. 

Without food nobody can survive, to utilize the healing power of food to strengthen body immune system. By strengthening the body’s natural ability to defend itself a strong resistance against infection can be built.  Boosting immunity is a long process that requires following a healthy life-style along with proper diet, sleep, stress, exercise etc.

A healthy balanced diet supports immune system which includes regular intake of enough carbohydrate, protein, fat, vitamins, minerals and water. Include good protein, fiber and micronutrients like Vitamin-A, C, D, E, folic acid, iron, zinc, selenium rich sources in regular diet.

  • Protein: Itplays major role in the body immune response. They activate cells that help fight of infection in the body. Good animal protein sources are Egg, Fish, Chicken etc. and these are perishable products. During lockdown we can stock easily and use good plant sources of dietary protein are- lentil, beans, peas, soybeans, nuts etc.
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  • Fruits: Citrus fruits like Lemon, Gooseberry (amla), Orange, Lime, and Grapes etc. vitamin C rich fruits help to build up immune system. Other fruits like papaya, any seasonal colorful fresh fruit helps to maintain immunity,dry fruits and seeds like dates, apricot, almond, sesame seedand sunflower seeds are rice in omega 3, zinc, magnesium, vitamin E etc. which can boost immunity.
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  • Vegetables:Green vegetables like spinach, broccoli etc. rich in carotene, folic acid and iron. Other vegetables like pumpkin, carrot, tomato, sweet potato etc. rich source of vitamin A and other vitamins too. In short minerals are essential part which play the role to maintain immunity. Even allother seasonal, local, colorful, fresh vegetables which are easily available in the local market helptoboostimmune system.
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  • Curd: Homemade curd is a culture of good bacteria which stimulates immune system to help fight diseases. It improves digestion, reduce high blood pressureand presence of Calcium in it help to build up and strengthens bones. 
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  • Spices: Use of spices helps to build immunity against infection. Turmeric, Ginger, Clove, Garlic etc. has a health boosting benefits like anti-viral, anti-bacterial, anti-inflammatory etc.In the need of regular daily basis of common spices which are most available in the market meanwhile cinnamon can reduce the blood sugar, Ajwain promotes digestion, Black Paper relief cough &cold and boost metabolism, Cardamom fight on asthma and depression.

 

      TIPS  :

  • Avoid oily and fried foods, processed foods, refined flour and its products, artificial beverages,etc. these are all affects immune system by inhibiting the immune cell.
  • Quit smoking and avoid drinking alcohol.
  • Eat well cooked food(especially Non-Veg items).
  • Have small frequent meals
  • Drink plenty of water daily and stay hydrated.
  • Get exposure to sun light at least for15 min every day.
  • Practice good hygiene always.
  • Get adequate sleep, 6-8 hours per day.
  • Exercise regularly, meditate and maintain a positive attitude.

Everyday preventive measures like hand washing, maintaining social distance and good hygiene in addition proper nutrition and life-style measure is very important during COVID-19 pandemic.  Stay healthy, stay at home and be safe!!