Search Results for: immunity

April 16, 2023 By Subuhi Sami 2 Comments

Eat These Berries To Boost Your Immunity & Improve Your Health

Before we delve into which berries can help you boost your immunity, let’s understand what immunity is. It can be defined as a complex biological system associated with the capacity to recognize and tolerate whatever belongs to our system, and to recognize and reject what is foreign or outside material. Many cells, along with the lymphatic system, play an important role in maintaining the Immunity of our body. Some types of white blood cells, like phagocytes and lymphocytes help the body remember the invaders and destroy them.

How Does the Immune System Work?

When the body senses foreign substances (called antigens), the immune system works to recognize the antigens and get rid of them. B lymphocytes are triggered to make antibodies. Phagocytes do the phagocytosis (invade foreign substance). After they’re made, antibodies usually stay in our bodies in case the same germ attacks our body again. This is the reason why when someone gets sick with a disease, like chickenpox, they usually won’t get sick from it again.

How Do Berries Boost Immunity?

Berries appear to have immune-boosting benefits due to their polyphenol content, a type of plant antioxidant that gives berries like blueberries, blackberries, strawberries, cranberries, elderberries, raspberries and gooseberries their vibrant color. Polyphenols are linked with preventing cell damage and they interact with our gut bacteria to reduce inflammation, enhancing immune response, this in turn, plays an important role in the prevention of underlying inflammatory conditions, like cancer.

Some berries that can help one improve immunity, which are readily available in India include:

Elderberry: Eating elderberry is a natural way to improve your immunity. They contain strong antioxidants and vitamins which makes them helpful in keeping inflammation at bay and they also help reduce stress levels. Notably, inflammation and stress are two major factors behind a weak immune system. Consuming elderberries daily can protect you against various cardiovascular disorders as well.
Blueberry: These berries are known as immunity boosting superfoods. Blueberries are rich in an antioxidant called flavonoids. They help in limiting damage to the body cells and improve immune function. Moreover, blueberries are also rich in vitamin C, vitamin A and potassium, which are associated with strong immunity.
Strawberry: They contain antioxidants and also have vitamin C, which can keep you healthy. It can also help you get rid of the flu and cold. Moreover, its ability to fight against free radicals in the body can make your immune system strong. Its nutritional value for heart patients is very good as it is low in LDL.
Blackberry: They contain vitamin A, which serves several functions in the body, which includes supporting the immune system. Apart from that, it also supports the growth and maintenance of teeth and bones, as well as keeping skin healthy. It can also help you maintain healthy eyes.
Cranberries: They are a good source of Vitamins C, K, A and have strong antioxidant properties. It can not only help you boost the immune system, but can also work against cardiovascular diseases and inflammation. Cranberries also benefit oral health, as the vitamins prevent bacteria from damaging teeth. They are very high in fiber as well, which can lower blood pressure and cholesterol.

Some others include Mulberry, which acts as a blood cleanser, grapes which are good for healthy skin and gooseberry is a heart healthy food! Make it a habit to include berries in your diet in order to overcome and lower the risk of several diseases.

We hope this article helps you choose berries which boost your immunity and improve your health! Let us know your thoughts in the comments below.

You can browse through more articles on nutrition here. Additionally, you can also get this information directly from a GOQii Coach by subscribing for Personalised Health Coaching here.

#BeTheForce

September 28, 2022 By Jigna Sheth 1 Comment

Foods To Eat During Navratri For Better Immunity

Navratri is one of the most celebrated festivals in India and the ways of celebrating it are different in each part. In North and Western India, 9 days of fasting is kept. In Southern India, fasting is not strictly followed but food is made omitting onion and garlic. In Bengal and other parts of Eastern India, along with fasting, Durga Puja is celebrated on a large scale. Also, the much awaited Gujarati special Dandiya and Garba is celebrated during Navratri. Navratri fasting rules vary in all the communities. And, thanks to the COVID pandemic, along with fasting rules, we must keep a watch on our immunity as well!

Foods For Immunity During Navratri Fasting

Below is a list of foods which can be consumed during Navratri and will help in boosting immunity at the same time.

Water chestnut flour (Singhare ka atta): Singhara is very beneficial because it has refreshing properties. It is rich in protein, iron and magnesium. It has antioxidant properties, treats urine infection, cures indigestion and nausea, relieves cough, helps to combat hypertension, improves the blood and is beneficial for the skin and hair.
Special rice for fasting made with Millets (Sama ke chawal): It is high in calcium, potassium, digestible fiber, phosphorus and amino acids. Sama Rice is gluten free and has less calories and sugar. Hence, it can be consumed by a diabetic person. It is also a rich source of minerals and vitamins, providing essential ingredients.
Buckwheat flour (Kuttu ka atta): It is a rich source of B Vitamins which improve the skin health and overall functioning of organs. It is immensely rich in fiber – which is extremely important for cleansing the digestive tract. Rich in essential fatty acids, kuttu helps maintain blood pressure and cholesterol levels. To avoid any side effects because of its warm potency, add curd to its flour.
Amaranth Flour (Rajgira ka atta): It is the only grain which contains Vitamin C. It is full of antioxidants, Vit E, Protein, Iron, magnesium, phosphorus and potassium. Has twice the amount of calcium as milk, thereby reducing the risk of osteoporosis. It is good for Diabetes and improves Cholesterol levels.
Sago (Sabudana): contains an abundance of calcium and vitamin K in it. These two contents make it the perfect food for maintaining bone health and building muscle. It helps in treating anemia and controlling High blood pressure. It is a great source of energy, that is why most of the people opt for it during fasting.
Lotus seeds (Makhana): are low in calories and high in fiber. That’s why it is recommended for diabetic patients too. It regulates appetite, controls untimely cravings, improves gut health, and has an anti-ageing effect.
Colocasia (Arbi): It is rich in Fiber, has anti-cancer properties and reduces risk of heart health. They are an excellent source of vitamin C and promote eye health. Helps in delaying the aging process, improves the skin and reduces fatigue.
Nuts and seeds: are an amazing source of many nutrients. Loaded with antioxidants, contain good fats and are rich in fiber. Just a handful of them provide a punch of vitamins, minerals and fats, all of which work together to improve overall health. Include flaxseeds, pumpkin seeds, sunflower seeds, peanuts, cashews, etc. but avoid salted or masala variants and do not consume them if you have allergies to nuts.
Milk, curd and yoghurt: Low fat dairy products cut calories, saturated fat and cholesterol, while protein, calcium, and most other vitamins and minerals remain high in them. It is a good source of Vitamin D. It improves both Dental and Bone health. A glass of plain milk is equivalent to one small meal.
Seasonal fruits: are naturally low in fat, sodium, and calories. Neither of them have cholesterol. They are packed with fiber and micronutrients. They are a good source of antioxidants and Vitamin C – which means better immunity!
Coconut water and fresh lime water: are the best way to prevent dehydration and are nutrient dense at the same time. They are low in calories, high in Potassium, Calcium and Magnesium. They are energy boosters and a great source of Vitamin C.
Sendha namak ( Rock Salt) f and Arrowroot flour: Rock salt provides all the essential trace minerals and greatly improves the body’s immune system. It helps in stabilizing blood pressure because of low sodium content. Arrowroot is a gluten free, powerhouse of B Vitamins and it improves digestive health.
Spices and herbs: vary in all the households. Black pepper powder, coriander leaves, green chillies, shredded coconut flakes can be used to maintain good health!

Before trying the above food, remember that portion control is a must. Too much of anything can have a negative impact even if that food is good for you. Don’t indulge and overeat. Avoid deep frying completely. Shallow frying or pan frying is still permissible. The best method of preparing these foods is steaming, roasting, sauteing and grilling!

We hope this article on Navratri fasting foods helps you make smarter choices and eat healthy! For more special Navratri articles and recipes, check out Healthy Reads or you can speak directly to a GOQii Coach by subscribing for personalized health coaching here: https://goqiiapp.page.link/bsr

#BeTheForce

September 26, 2022 By Madhu Soni Leave a Comment

Fasting and Building Immunity During Navratri

The very word Navratri brings to our mind joyous dance, music and fasting. Fasting during navratri has been a traditional practice which rekindles our stomach fire to get rid of toxins from the body. Erratic eating habits make our digestive system weak. This results in lower immunity. Fasting is a cleaning therapy which reboots our immune system by regenerating the immune cells. Sharad Navratri falls during September-October when there is a seasonal change which leads to decline in immunity, making our body vulnerable to infections and diseases. Hence, Sattvik food eaten during navratri is light on the digestive system.

How To Fast and Build Immunity During Navratri

The COVID pandemic changed the way we celebrate our festivals, wherein we place more emphasis on immunity. While a question may arise whether fasting is safe for the immune system or not, I’d recommend going ahead with it with the tips suggested below:

Avoid long periods of starvation as this can lower immunity and make us susceptible to infections. Have fruits, dry fruits and nuts at regular intervals.
As we want to ease our digestive system by fasting, choose light food and not fried food. Buckwheat, water chestnut atta, samak rice and sweet potatoes are nutritious options.
Keep the body well hydrated during by having coconut water or nimbu pani in the morning. Butter milk is another great option. Have fruits and veggie infused water to level up the water intake. Avoid sodas and aerated drinks.
With few options available during Navratri, choose your food wisely. Opt for cottage cheese and makhana rather than potato chips or any fried options.
Since many people observe salt restriction during the fast, do not go overboard with sugar. Replace sugar with jaggery or honey.
Eat at least 3-4 servings of fruits during Navratri fast as the high fiber will help you stay lean.

We hope these tips on fasting and building immunity during Navratri help you celebrate to the fullest! Do leave your thoughts in the comments below. For more on Navratri, check out Healthy Reads or get in touch with your GOQii Coach by subscribing for personalized health coaching here: https://goqiiapp.page.link/bsr

#BeTheForce

August 16, 2022 By Prachi Aggarwal 2 Comments

Immunity Boosting Kadhas For The Monsoon

It is common knowledge that bacteria and germs spread more during monsoons and a strong immune system becomes our first line of defense against any infection. To help you build up that defense, here are some immunity boosting kadhas to help you stay safe and healthy during monsoons.

4 Immunity Boosting Kadhas

1. Tulsi & Black Pepper Kadha

Ingredients:

Water – 2 cups
Crushed black pepper – 1 tsp
Finely chopped ginger – 1 tsp
Desi ghee – ½ tsp
Cloves – 2pc
Few tulsi leaves

Method:

Heat the ghee in a saucepan. Add cloves, black pepper, ginger and tulsi leaves
Once the crackling of the spices stops, add water
For the next 15-20 minutes, cook the mixture on a medium flame and stir it occasionally
Have the kadha while it is hot

Benefits: This immunity boosting kadha improves the energy levels in the body. Tulsi and pepper are used to treat common cold and flu. It also helps reduce the inflammation of the chest and helps to expel mucus.

2. Turmeric and Cinnamon Kadha

Ingredients:

Black cardamom (badi elaichi) – 2 pc (you may use green elaichi if you don’t have black elaichi)
Kacchi haldi – 1 inch
Cloves – 2 pc
Kali Mirch (according to taste)
Tulsi (few leaves)
Cinnamon -1 inch
Ginger – ½ inch
Small piece of jaggery (optional)

Method:

Peel the turmeric and ginger and crush them
Bring the water to boil and add all the spices
Let it boil for 20-30 minutes till you get a nice yellow-coloured and aromatic drink
Jaggery can be added for sweet taste.

Benefits: This kadha is packed with antioxidants and anti-inflammatory properties, thus, it helps in relieving sore throat and cold.

3. Triphala Kadha

Ingredients

Triphala powder – ½ tsp
Lemon – few drops
Honey – ½ tsp

Method:

In a pan, add 1 cup water and triphala powder
Bring it to boil and simmer for 5 minutes
Let it cool down for a few minutes and add a few drops of lemon and honey to it.

Benefits: The antioxidative properties of three fruits i.e haritaki, bibhitaki and amla are there in kadha and the presence of vitamins like vitamin A and vitamin C are helpful for booting immunity.

4. Minty Herbal Kadha

Ingredients:

Fresh neem leaves – 5-6
Mint leaves – ½ bunch
Methi leaves – 4-5
Fresh turmeric – 2 inch
Cumin powder – ½ tsp
Jaggery powder – ¼ tsp
Water – 1 cup

Method:

Pour water in a pan. Then add the neem leaves, mint leaves, methi leaves, raw turmeric and cumin powder to it and keep it on medium flame
Let it cook for about 10 minutes, till some liquid vaporizes and the concentrate is formed
Turn off the cooktop and allow the decoction to cool down a bit
Strain the brew, blend jaggery powder and consume it warm.

Benefits: Neem is renowned for its antimicrobial traits and also purifies the blood. The herbs present in this kadhas are good for immunity as they guard against a host of bacteria and other viral ailments.

To ensure that our body remains fit and healthy, it’s important to build up its first line of defense. Natural immunity boosting herbs are easily available at home, convenient to incorporate in your daily routine and highly effective! So try out these immunity boosting kadhas. If there’s a special kadha you make at home, share it with us in the comments below!

For more on building immunity during the monsoon, check out Healthy Reads or get these tips directly from a GOQii Coach by subscribing for personalized health coaching here: https://goqiiapp.page.link/bsr

#BeTheForce