The food you eat plays a key role in determining your overall health and immunity. Regularly consume vegetables and fruits rich in vitamin- A , Vitamin C & other essential vitamins. Certain foods like mushrooms, tomato, black pepper and green vegetables like broccoli, spinach are also good options to build resistance in the body against infections.
Good snooze time for 7-8 hours is the best way to help your body build immunity; lesser sleep will leave you tired and impair your brain activity. The lack of sleep will prevent the body from resting and this will impair other bodily functions that will have a direct impact on your immunity. Lack of sleep adversely affects the action of the flu vaccine.
A good diet should be followed by an exercise routine. Remember to exercise regularly; even light exercise will go a long way in releasing the toxins from your body. It is recommended to exercise for 30 to 45 minutes, as per your stamina. If you have not started exercising yet, then it's a good time to start. There are several Youtube channels and applications to help you exercise at home. Regular exercise improves metabolism, which has a direct correlation with body immunity.
Drink up to 8-10 glasses of water every day, to stay hydrated. Hydration will help flush out the toxins from the body and lower the chances of flu. Other subsequent include juices made of citrus fruits and coconut water, to beat the heat.
water accounts about 70% of human body weight. Water is lost from body through sweat, urine and faeces. Enough of safe water should be drunk to meet daily fluid requirements.
Milk is a complete food and beverage for all age groups. Milk proteins are valuable supplements to most vegetarian diets. Milk is a rich source of calcium (poor source of iron) which helps in the building up of strong bones. Therefore milk is a good source of proteins, fats, sugars, vitamins (except vitamin C), and minerals. Milk fats are saturated fats hence those who have to take low fat diet, can consume skimmed/toned milk.
Haldi or turmeric is almost a supreme spice having powerful medicinal properties. It is said to increase the body's antioxidant capacity. Curcumin, its main ingredient has an antiinflammatory effect. Add this in milk and have it before sleeping. Add it to warm water to reduce itching. Ginger-haldi tea is a remedy for flu. You can use raw turmeric in a pickle form, too.
It's a good idea to include ginger in your milk tea. You can also take lukewarm water and add juliennes of ginger and honey to it. Add ginger to khichdi as well. Ginger plays a powerful role as an antioxoidant. It also reduces bloating and colic pain, too.
Brownish cloves or lavang pods are a major part of Ayurvedic medicine. Cloves help treat nausea and flu. Clove oil combats sore gums. To use cloves in the diet, add some to your pulaos and other rice dishes.
|Nut butters||- 8g/2tbsp|
|Oatmeal||- 6g/per cup|
|Beans||- 15g/per serving (180g)|
|Cauliflower||- 5g/per serving (180g)|
|Nut||- 6g/per handful|
|Broccoli||- 5g/per serving (180g)|
|Seeds||- 6g/per handful|
|Spinach||- 5g/per serving (180g)|