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Eat These Berries To Boost Your Immunity & Improve Your Health

berries to boost immunityBefore diving into which berries can enhance your immunity, let’s first understand what immunity entails. Immunity is a complex biological system that enables the body to recognize and accept what belongs to it while identifying and rejecting foreign or harmful substances. Various cells, along with the lymphatic system, play a crucial role in maintaining the immune defense. Certain white blood cells, like phagocytes and lymphocytes, help the body remember invaders and destroy them effectively.

How Does the Immune System Work?

When foreign substances (antigens) enter the body, the immune system identifies them and works to eliminate them. B lymphocytes are activated to produce antibodies, while phagocytes perform phagocytosis, engulfing and neutralizing harmful substances. These antibodies remain in the body, providing immunity against repeat attacks from the same germ. For instance, if someone has recovered from chickenpox, they are unlikely to contract it again due to the immune system’s memory.

How Do Berries Boost Immunity? 

Berries are known to have immune-boosting properties primarily due to their rich polyphenol content. Polyphenols are plant-based antioxidants responsible for the vibrant colors of berries such as blueberries, blackberries, strawberries, cranberries, elderberries, raspberries, and gooseberries. These antioxidants play a role in preventing cell damage, reducing inflammation, and enhancing immune response. This not only boosts immunity but also aids in the prevention of inflammatory conditions like cancer.

Top Berries to Boost Immunity

Here are some berries readily available in India that can help improve immunity:

  • Elderberry: Elderberries are packed with antioxidants and vitamins that reduce inflammation and stress, two major factors behind a weak immune system. Regular consumption can also protect against cardiovascular disorders.
  • Blueberry: Known as an immunity-boosting superfood, blueberries are rich in flavonoids, which limit cell damage and enhance immune function. They also contain vitamin C, vitamin A, and potassium, all vital for a strong immune system.
  • Strawberry: Strawberries are high in antioxidants and vitamin C, helping to combat flu and colds. Their ability to fight free radicals strengthens the immune system. They are also beneficial for heart health due to their low LDL content.
  • Blackberry: Blackberries are a good source of vitamin A, which supports the immune system, maintains healthy skin, teeth, and bones, and promotes eye health.
  • Cranberries: Cranberries are rich in vitamins C, K, and A, with strong antioxidant properties. They support cardiovascular health, reduce inflammation, and even promote oral health by preventing bacterial damage to teeth. Additionally, their high fiber content helps lower blood pressure and cholesterol.

Other notable mentions include:

  • Mulberries, which act as blood cleansers.
  • Grapes, known for promoting healthy skin.
  • Gooseberries (Amla), a heart-healthy fruit packed with vitamin C.

Make it a habit to include a variety of berries in your diet to strengthen your immunity and reduce the risk of diseases.

We hope this article helps you choose berries to boost your immunity and improve your health! Share 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.

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11 Unhealthy Habits That Are Destroying Your Health

unhealthy habitsOld habits die hard and that’s true. Habits are stored in our subconscious mind. We keep on carrying out tasks or habits, without even realizing we are doing it. While some habits help us complete day to day activities, there are some which aren’t good for our health, especially the ones which affect our diet. It is crucial to follow habits which have a positive impact on health. It is time to identify unhealthy habits and get rid of them for good health’s sake.

Unhealthy Habits You Need to Stop 

  1. Skipping Breakfast: For some people, skipping breakfast is an easy way to cut calories. However, if you skip breakfast, you’ll probably overeat during lunch. Secondly, in the morning, our metabolic rate is high. To maintain it, we need to give enough fuel to our body in the form of breakfast. So you should not skip your morning meal at any cost.
  2. Emotional Eating: If you are stressed or if you’ve had a bad day, call a friend, listen to music, write in a journal or try going for a walk. These options are better than binge-eating junk food due to emotional reasons.
  3. Including Unhealthy Drinks: At some point, we all reach out for a soft drink after a meal. It has somehow become a norm. Sweetened/Aerated drinks increase your daily calorie intake and cause other health issues. Instead, drink lemon water, coconut water or buttermilk. In fact, you can make your own healthy energy drinks!
  4. Eating Out Frequently: Avoid the habit to grab something unhealthy when going out for a long day. Take healthier shortcuts! Eat a vegetable sandwich, protein salad, whole grain crackers & veggies with humus. You can even carry fresh fruits.
  5. Munching While Watching TV or During Long Drives: Try to avoid unnecessary munching while watching your favorite program or when you are on a long drive or a road trip. Instead of having processed foods like chips, cookies, etc. you can have a handful of nuts, air popcorn, seed trail-mix and unsalted peanuts.
  6. Lack of Sleep: Sleep works as nutrition for the brain. Our body needs 8-9 hours of sleep every night. Less than 8 hour of sleep triggers a cortisol spike and hampers our metabolism and contributes to weight gain. Shut your computer, mobile, and TV at least an hour before sleeping.
  7. Long Gap Between Meals: There shouldn’t be a huge time gap between meals. When you are on a weight loss journey, you shouldn’t just be careful about the food you eat but the time you eat as well! Many studies show that, if you are not eating at the right time, you might not be able to achieve your weight loss goals. The ideal gap between breakfast – Lunch & lunch –dinner should not exceed 4 hours.
  8. Eating Late at Night: You should not eat dinner very late as it promotes weight gain. Your last meal or your dinner should always be 3 hours before bedtime.
  9. Consuming Extra Salt: Eating a lot of salt can cause an increase in water weight and fat in your body. If you eat too much salt, extra water gets stored in your body which can raise your blood pressure.  Higher blood pressure leads to heart attacks, strokes and kidney diseases. Avoid sauces, pickles, sprinkling extra on salad & curd in your meals.
  10. Eating Heavy Meals Close to Bedtime: Avoid eating heavy meals close to bedtime, it can cause acidity, severe heartburn and make difficult to fall asleep. Also avoid tea, coffee, and chocolate in the evening because caffeine can stay in our system for 5-6 hrs and suppress the sleep hormone.
  11. Putting Calorie Restrictions: Eating more calories than your body needs will lead to weight gain. Whereas, eating lesser calories than your body needs will lead to weight loss. However, restricting calories too much may slow down metabolism, can cause fatigue, nutrient deficiencies and lower immunity too.

These 11 unhealthy habits can contribute to weight gain, affect metabolism and can be extremely detrimental to your health. Avoid them and adopt a healthier lifestyle. For more tips on living a healthier lifestyle, check out Healthy Reads or ask an expert by subscribing for Personalised Health Coaching here.

We hope this article has helped you. Do leave your thoughts in the comments below!

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Top 5 Sources of Protein For Vegetarians

Protein For Vegetarians Indian Dietetics Association claimed a few years back that vegetarian diets in our country are 84% protein deficient along with 65% protein deficiency in the diets of non-vegetarians too. Data also suggest that 93% of Indians are not aware of their ideal protein intake per day. Proteins are extremely crucial for the body. The word Protein comes from a Greek word Proteos meaning “First Place” or “Primary”. Some important functions of protein are:

  • Growth and maintenance
  • Structural part of enzymes required for many biochemical reactions
  • Structural part of hormones which are key messengers in the body
  • Providing rigidity and stiffness to cells and tissues all over the body
  • Maintaining ideal pH and balancing fluids
  • Bolster immune health
  • Providing energy  
  • Transporting and storing nutrients

The recommended dietary allowance for protein is 0.8 gram per kg body weight for normal healthy individuals. So, if you are 60 kg, multiply it by 0.8, and your protein intake per day should be around 48 grams. Protein intake will vary based on various stages of life and for athletes, pregnant and lactating mothers, kidney & liver patients.

5 Sources of Protein For Vegetarians 

  1. Sattu (gram flour): Originated from Bihar, Jharkhand, West Bengal and Uttar Pradesh, Sattu is known as the poor man’s protein. But recently, it has gained popularity due to its amazing nutrient profile. It is basically roasted and ground gram flour. You can make Sattu ki roti, traditional Sattu drink with lemon and pink salt, Sattu fortification in dhokla, idli, dosa, etc. Try to take at least 2 tablespoons of Sattu in a meal. Unlike other protein sources, Sattu is easier to digest and suits the elderly too.
  2. Sprouted Pulses: The germinated pulses such as mung, kidney beans, black eyed beans, chana, chickpeas, etc. have more magnesium, protein, folate, minerals, Vitamin C, Vitamin K, manganese and phosphorus as compared to non-sprouted varieties. So increase the consumption of sprouts as it will give better nutrients in the same amount. You can make a fresh batch of sprouts daily and have a small cup with lunch and the same for dinner to enrich your meals with protein. Though you can store the sprouted pulses for 3 days in the fridge using a sealed container. Trying a variety of recipes on a daily basis like aloo-sprouts paratha, sprouts stuffed sandwich, sprouts salad, sprouts soup, etc. will also help.
  3. Paneer: is another amazing, well known source of protein for vegetarians. It is rich in healthy fats, protein and low in carbs. In a controlled portion size, it’s great for diabetics, weight watchers and almost everyone. Try to incorporate paneer in your regular meals like post workout meals, sandwiches, curries, grilled paneer with veggies for meals, etc.
  4. Nuts & Seeds: have an impressive number of protein and healthy fats in a single serving. It’s a great idea to add these to your mid-meal and snack time. Walnuts, hemp seeds, pumpkin seeds, flax seeds, chia seeds, sunflower seeds, etc. are concentrated sources of protein and healthy fats. About 2 tablespoon of them per day can help you in more ways than one.
  5. Hung Curd: is nothing but our homemade curd which has drained off its water. Make curd using low-fat milk or cow milk, tie it in a muslin cloth and hang it for 3-4 hours for all the excess water to be drained. 1 cup of homemade hung curd provides 10-12 grams of protein. It is great for digestion and also for meeting calcium requirements. You can use it for dips, raita, salad dressings or just a plain cup of hung curd with meals.

We hope these food sources of protein for vegetarians helps you! Before you add any of these foods to your diet, please consult your doctor, nutritionist or dietitian.

How do you fill in your daily protein requirement? Let us know in the comments below. For more on proteins, you can check out Healthy Reads or ask a GOQii Coach by subscribing for Personalised Health Coaching here.

#BeTheForce 

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Simple Tips to Keep Your Holidays Healthy and Fun

Simple Tips to Keep Your Holidays Healthy and FunThe holiday season is upon us! These next few days are filled with celebrations and it’s also a time when many people choose to get married. With multiple weddings, get-togethers, picnics, outings or even vacations, how does one resist overeating and avoid skipping workouts? You don’t necessarily need to be a monk. You can still enjoy yourself and keep your holidays healthy! Here are some simple tips to help you stay healthy while having fun at the same time!

On a Road Trip

  • Pack some homemade snacks to eat on the way. Prepare sandwiches with multi-grain or whole wheat bread, plain or vegetable idlis, homemade cookies, cupcakes for kids, vegetable upma, boiled sprouts salad, chickpeas and so on.
  • Take a variety of seasonal or your favorite fruits. Carry nuts to curb hunger pangs, which often arise out of boredom.
  • Avoid roadside, high-calorie, unhealthy foods! They are not only unhealthy but can also be unhygienic depending on where you eat. Eating these in moderation won’t help either!
  • Keep yourself well hydrated by drinking plain water. Carry juicy fruits like watermelon or litchis, or even better – coconut water or lemon juice.
  • Avoid aerated, sugary drinks and caffeinated energy drinks as they are high in calories and provide zero nutritional value. These drinks can dehydrate your body, making you feel thirstier.

On a Long Vacation Away From Home

With a few careful steps, you can keep your holidays healthy while indulging in the local delicacies!

  • Moderation is key! When visiting a new place, you’ll definitely want to try unique dishes the destination has to offer. Go ahead, eat them all-but choose wisely and maintain portion control. Start your day with a filling and healthy breakfast to help you manage this.
  • Eat fruits and drink healthy beverages to stay full while you travel or explore. Avoid overstuffing yourself.
  • While sightseeing, prefer walking or cycling wherever possible. It’s a fun way to burn calories and cover more ground.

 While Attending Parties

  • As a rule of thumb, don’t arrive too hungry or too full! If you’re too hungry, you might overeat, and if you’re too full, you won’t be able to savor all the delicious options available.
  • Eat a healthy snack before leaving, such as a salad, sandwich, or fruit.
  • Avoid eating while meeting and talking to other guests. You might lose track of how much food you’re consuming. Finish your conversations first, then eat carefully and mindfully.
  • Opt for healthier alternatives, such as a green salad over a Russian salad, grilled items over fried items, or fruit-based desserts over rich, creamy ones.

Don’t Skip Exercising.

Even during the holidays, don’t skip exercising. You can do a light workout when you wake up or whenever you find time. Keep a resistance band handy, as it allows you to perform various exercises.

If you need expert guidance, join our live, interactive sessions on GOQii PRO within the GOQii App. You can also reach out to a GOQii Coach for tips by subscribing to Personalised Health Coaching here.

Play it safe and play it wisely! If you keep everything in moderation, opt for healthy alternatives, and maintain an exercise routine, you can make your holidays both healthy and fun!

#BeTheForce

From Terminal Illness To Complete Wellness! Ananda Mukherjee Health Story

As we observe World Cancer Day under the powerful theme ‘United by Unique’ (2025-2027)**, we are reminded that every individual’s journey with cancer is distinct, yet united by shared resilience, hope, and the collective fight against this disease. This theme places people at the centre of care and their stories at the heart of the […]