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7 Foods To Build Immunity Against the Coronavirus

immunityWith the ongoing second-wave of the pandemic and the expected third-wave, it has become increasingly important to protect ourselves against it. Apart from all of the other safety measures which we can take, including wearing a mask while traveling to crowded places, avoiding crowded places or washing our hands with soap at regular intervals, one should also focus on building their immunity. A good immune system can help you fight off any virus or infection. One of the best ways to build your immunity is nutrition but before we get into that, let’s understand what Immunity is.

What Is Immunity?

As the old adage goes, ‘Prevention is better than Cure’. Build a good immune system to prevent disease. The Immune system is an amazing protection mechanism situated inside every human body. It is designed to defend you against millions of bacteria, microbes, viruses, toxins and parasites that love to invade the body. To understand the power of the immune system, all that one needs to do is to look at what happens to a living being when it dies. This might sound gross but it does tell us all something very important about our immune system.

When something dies, its immune system (along with everything else) shuts down. In a matter of hours, the body is invaded by all sorts of bacteria, microbes, and parasites. None of these things are able to get in when the immune system is strong, but the moment the immune system stops, the door is wide open for diseases to breed. Once you die, it only takes a few weeks for these organisms to completely dismantle your body and carry it away, until all that’s left is a skeleton. So safely, one can conclude that a strong immune system keeps all of that dismantling from happening when one is alive.

The immune system is complex, intricate and interesting. And there are at least two good reasons for every individual to know more about it. First, it is just plain fascinating to understand where things like fever, hives, inflammation, etc. come from when they happen inside your own body. You also hear a lot about the immune system in the news as new parts of it are understood and new drugs come in the market — knowing about the immune system makes these news stories understandable.

Now that we have understood what the Immune System is, I would like to take you through how the immune system works and how the immune system can be boosted with a proper diet.

Foods That Can Help You Build Your Immune System

It takes at least more than an apple a day to keep the doctor away. One should ensure that your body and the immune system function smoothly by rounding out your food plate with plenty of colorful servings of fruits and veggies, plus 8 to 10 glasses of water a day, at the very least. The following ingredients can add that extra virus-fighting punch to your meal plan.

1. Yogurt
Probiotics, or the “live active cultures” found in Yogurts are the healthy bacteria that keep the gut and intestinal tract free of disease-causing germs, although they’re available in supplement form. A study from the University of Vienna in Austria found that a daily 7 ounce dose of yogurt was just as effective in boosting immunity as popping pills.

Your optimal dose: 2 servings of 150gm each in a day. 

2. Oats and Barley
These grains contain beta-glucan, a type of fiber with antimicrobial and antioxidant capabilities more potent than Echinacea, reports a Norwegian study. When animals eat this compound, they’re less likely to contract influenza, herpes, even anthrax; in humans, it boosts immunity, speeds wound healing, and may help antibiotics work better.

Your optimal dose: At least one in your three daily servings of whole grains.

3. Garlic
This potent onion relative contains the active ingredient Allicin, which fights infection and bacteria. British researchers gave 146 people either a placebo or a garlic extract for 12 weeks; the garlic takers were two-thirds less likely to catch a cold. Other studies suggest that garlic lovers who chew more than six cloves a week have a 30 per cent lower rate of colorectal cancer and a 50 per cent lower rate of stomach cancer.

Your optimal dose: Two raw garlic cloves a day and add crushed garlic to your cooking several times a week.

4. Tea
People who drank 5 cups a day of black tea for 2 weeks had 10 times more virus-fighting interferon in their blood than others who drank a placebo hot drink, according to a Harvard study. The amino acid that’s responsible for this immune boost, L-theanine, is abundant in both black and green tea—decaf versions have it too.

Your optimal dose: Drink in moderation. Recommended 2 cups a day. To get more antioxidants from your tea bags, bob them up and down while you brew.

5. Fish
Selenium, plentiful in shellfish such as oysters, lobsters, crabs, and clams, helps white blood cells produce cytokines—proteins that help clear flu viruses out of the body. Salmon, mackerel, and herring are rich in omega-3 fats, which reduce inflammation, increasing airflow and protecting lungs from colds and respiratory infections.

Your optimal dose: Two servings a week (unless you’re pregnant or planning to be).

6. Mushrooms
For centuries, people around the world have turned to mushrooms for a healthy immune system. According to experts and several studies, mushrooms increase the production and activity of white blood cells, making them more aggressive. This is a good thing when you have an infection.

Your optimal dose: Shiitake, Maitake, and Reishi mushrooms appear to pack the biggest immunity punch; experts recommend at least ¼ ounce to an ounce a few times a day for maximum immune benefits. Add a handful to pasta sauce, or sauté with a little oil and add to eggs

7. Citrus Fruits :

When you catch a cold, it is recommended that we should have Vitamin C. as it helps build up your immune system. Vitamin C increases the production of white blood cells and these are key to fighting infections. Some popular citrus fruits include oranges, grapefruit, Kiwi and lemons. Because your body doesn’t produce or store it, you need daily vitamin C for continued health. Almost all citrus fruits are high in vitamin C. With such a variety to choose from, it’s easy to add a squeeze of this vitamin to any meal. Doctors have been recommending Vitamin C during this time of widespread infections

Your Optional Dose: Vitamin C supplement is recommended. But, before taking any supplement consult your doctor. 

The above foods have proven to have boosted individuals’ immune system and produce more white cells in the body. Eat healthy and build your immune system. It will help you fight against all illnesses including the Coronavirus (COVID-19). So what are you waiting for? Get on the path of healthy eating and keep your immune system active and more energetic than ever.

For more tips and preventive measures against COVID-19, check out Healthy Reads or tune in to classes by experts on GOQii Play. To get these tips directly from a GOQii Coach, subscribe to personalized coaching here: https://goqiiapp.page.link/bsr  

#BeTheForce 

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Foods With Antimicrobial Properties That Kill Bacteria & Germs Naturally

food with antimicrobial propertiesWhenever bacteria or germs enter our body, our immune system shields it by producing antibodies. Though our immune system is built well, it is important to provide proper food to our body to set out the motive. To protect our body against common infections, our defence mechanism needs to be active but with that, we also need to have foods which possess antimicrobial properties that kill germs naturally. So, let’s check some effective foods which have antimicrobial properties.

Foods With Antimicrobial Properties 

  • Turmeric: It is a common spice found in most Indian kitchens. It has exquisite antioxidant, antiseptic and antimicrobial properties. For the duration of a studies assessment posted in January 2017, inside the magazine of cell body structure, curcumin (turmeric) can affect numerous cells for your system in the course of a manner which will decrease the severity of diseases stemming from an immune-machine reaction. Drink a glass of warm turmeric milk before bedtime or add in curry every day – it will help in killing germs naturally.
  • Ginger: Also known as Maha Ausadhi. You can have it as fresh, dried, powdered, or in juice form. Numerous research, including the one posted inside the National Institutes of Health, have confirmed ginger’s capacity to fight many lines of bacteria. Fresh ginger does have anti-inflammatory properties as well. Having fresh ginger slices is a very common practice after meals. Include it while cooking as it kills bacteria that cause infection – it’s an excellent medicine! 
  • Lemon: It has antibacterial properties. Lemon offers a rich supply of Vitamin C with antioxidant properties as well. Studies indicate that antioxidants can decrease the damaging effects of unfastened radicals, which may help save you from certain illnesses. Do not mix with warm water as it destroys the properties. Mix lemon juice with salads, marination or add in normal water and have it to get the maximum benefits.
  • Curd: It’s no surprise that curd maintains gut health. Lactic acid found in it helps combat microbes that cause diarrhoea and dysentery. The evidence is mounting that bacteria are vital to preserve regular gastrointestinal health. Probiotics discovered in curd, are the gut’s first line of protection. Add in the diet as lassi, raita or with main meals for better results.
  • Garlic: has an antimicrobial property that prevents Candida overgrowth. It carries phytochemicals like allicin and organosulfur compounds – these phytochemicals (or plant compounds) are heart-healthy and support the immune system. Scientists also believe that garlic has antiviral properties. It provides great taste to foods as well, so add it to curries, vegetables or eat it raw in the morning.
  • Clove oil: One of the common herbs used to add flavour to food and is also used as a cough medicine. It also works as a  cold remedy. Its antioxidant property acts as a scavenger against free radicals which cause several diseases. Research from The National Institutes of Health is now finding that clove oil is effective against many different kinds of bacteria, including E. coli.
  • Honey: It is a strong antibiotic and has anti-inflammatory properties. It can help your immune system defend against illness including common cold. It is also used as a topical antibacterial treatment for minor cuts, burns, and scrapes. In a 2005 study, topical application of honey was found to reduce mucositis. You may make a soothing drink with warm water and honey; it’s a terrific soothing drink for sleep and preventing infections

These are some of the foods with antimicrobial properties which can make you strong within! Along with these, maintaining good general health is also important – this can be achieved with a balanced diet, exercise, meditation, stress management and good quality sleep. Before you add any of these foods to your diet, consult your doctor, nutritionist or dietitian in case you have any allergies. 

We hope this article helps you make healthier eating choices. Do let us know your thoughts in the comments below. For more on nutrition and immunity, check out Healthy Reads or tune in to sessions by experts on GOQii Play. 

To get these tips directly from your GOQii Coach, and to learn more about nutrition and building immunity, sign up for personalized coaching here: https://goqiiapp.page.link/wssu   

Eat Healthy and #BeTheForce 

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Recovering From An Infection? Try This Recovery Diet Routine

COVID Recovery DietThe rainy season is here and along with it, so are the seasonal viral infections. To top it off, we’re also amid the second wave of the COVID-19 pandemic. Recovering from illness is a long and arduous journey. Along with medication, you also need to focus on a well balanced, nutritious diet for healthy recovery. According to the National Health Service (NHS) those recovering from COVID-19 need more proteins, vitamins and minerals to speed up the recovery process and rebuild their immunity. Keeping this in mind, here’s a recovery diet routine you can follow.

COVID-19 Recovery Diet Routine

  • Take Adequate Rest: Taking rest after the infection is very essential for your recovery. Good sleep of 7-8 hours improves the recovery rate. Try to avoid going back to your old routine just after recovery as stress or work anxiety might lead to weakness again
  • Eat Small Frequent Meals: Small quantities of food at intervals of 2-3 hours will permit adequate nutrition without overtaxing the digestive system. As the gut microbe gets affected, one needs to eat easily digestible foods so that the stomach can easily absorb nutrients and provide energy as well
  • Protein: It is the foremost concern as wear and tear of muscle, catabolism occurs at the time of infection. So an adequate amount of protein is needed. According to the Confederation of Medical Associations, Asia and Oceania about 75 grams is needed for the first few weeks. Good quality of protein builds up the immunity, it helps in muscle recovery as well for respiratory muscle strengthening. Include lentils, legumes, milk and milk products, soy, nuts, seeds, meat, chicken, fish and eggs in your diet
  • Probiotics: There is a change in healthy gut bacteria because of the treatment with antibiotics, which can lead to inflammation and loss of taste. Probiotics will enhance digestion and help in restoring immunity. Include curd, yogurt, kefir, kombucha or sauerkraut to your meals
  • Fluids: This is very essential as it will flush out toxins from the body. During fever, we are in a catabolism state, which leads to dehydration. Try to drink at least 2-3 litres of water every day. One can include other fluids like coconut water as it may help replace electrolytes that the body loses, lemon water which is rich in potassium, herbal concoction and fresh juices.  Avoid packaged juices, caffeine and fizzy drinks. For cardiac and kidney patients, the volume of fluid and sodium, along with other electrolytes may have to be restricted.
  • Foods high in Vitamin C: Vitamin C boosts our immune system. Most of the vitamin C rich foods are rich in flavonoids. According to The National Institutes of Health flavonoids might help in recovery of the upper respiratory tract infections. Include foods such as lemons, berries, grape, broccoli, raw, dark leafy greens, oranges, capsicum, Guava and amla daily
  • Omega 3 fatty acids: Studies have shown that Omega-3 fatty acids present an anti-inflammatory effect that also helps in recovery after viral infections, specifically eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) as this reduces inflammation. Sources of Omega 3 fatty acids include Salmon, cod liver oil, walnuts, flaxseeds, chia seeds and hemp seeds. Other green leafy vegetables and beans also contain small amounts.
  • Garlic: It has been used for centuries for medical ailment. Studies have shown garlic enhances immunity and reduces the severity of the symptoms of viral infections. Garlic can be crushed, sliced, chewed as it produces allicin which has immunity boosting properties

However, recovery also depends on the rate of infection as well. Take adequate bed rest with home cooked food and avoid alcohol, smoking, hard and processed foods which might lower the immunity system and delay recovery. 

We hope these recovery diet recommendations help you! Do let us know your thoughts in the comments below. For more on COVID-19 recovery, check out Healthy Reads or tune in to sessions by experts on GOQii Play. 

To get these nutritional tips or recipes directly from your GOQii Coach, subscribe to personalized coaching now: https://goqiiapp.page.link/wssu  

#BeTheForce 

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These Mushrooms Can Help You Boost Your Immune System!

mushrooms

As a kid, I used to wonder why we eat these umbrella shaped things. It is for a frog to hide themselves when it rains (something I saw on a cartoon show). One day, out of curiosity, I asked my mom the same question to which she replied, “Frogs stay in the water only, so they don’t need to hide themselves when it rains. So, it’s left for us to eat!” Obviously, she was not aware of its nutritional benefits at that time. As a nutritionist, now I understand the numerous health benefits that Mushrooms offer along with it’s property to boost immunity. 

When we have an infection or disease, our immune system regulates to battle the infection and it works without any break. Hence, it is crucial to boost it on a daily basis so that it does not get exhausted and thankfully, Mushrooms can help this cause. While all edible Mushrooms provide you with essential nutrients, below are some that are nutrient dense and packed with Antioxidants, Beta Glucan, certain Vitamins and minerals that makes them a heart healthy choice to boost your immunity.

Types Of Mushrooms & Their Benefits 

  • Shiitake Mushrooms: These are one of the popular ones as they are a rich source of Fiber, Vitamin B and are low in Calories. They are native to Japan. However in India, it can be found in an Indian Super market too and have been in the limelight for their immunity boosting properties.
  • Oyster Mushrooms: They’re one of the biggest edible Mushrooms. It gets its name due to having a similar appearance as an oyster. They are an excellent source of essential Vitamins and Minerals including Niacin, Riboflavin, Vitamin B6 and Thiamine. Along with boosting immune function, it also lowers cholesterol and boosts heart health.
  • Enoki Mushrooms: are also known as ‘Golden Needle Mushrooms’. They are widely available in the Indian supermarket. The healthy Amino acids present in them serves to improve the immune system and is also used as a remedy for hypertension, high cholesterol and liver disease in Asian culture.
  • Reishi Mushrooms: They support the immune system because they may support the body’s natural response to occasional stress by supporting the endocrine system.
  • Chaga Mushrooms: help in the formation of Cytokines protein that regulate the immune system. They also stimulate WBC’s (White blood cells) which are essential for fighting harmful bacteria or viruses.

All these varieties are like unsung heroes. So now that you know how they help, include them in your diet along with other food sources to boost your immunity! They are quite versatile and can be added to your soup, sauteed with other vegetables, sandwiches and you can pickle them too – the possibilities are endless! 

We hope you enjoyed reading this article. Do let us know your thoughts in the comments below! For more on foods that boost immunity, check out Healthy Reads or tune in to nutrition classes by experts on GOQii Play. 

To get these tips directly from your GOQii Coach, subscribe to personalized coaching here:  https://goqiiapp.page.link/wssu 

Eat healthy & #BeTheForce 

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