In our modern lifestyle, we’ve created a habit of taking our health for granted. Long work hours, irregular meal timings, less physical activity, poor dietary habits or the convenience of thirty-minute delivery services of your favourite junk foods are to be blamed, truly we are the ones guilty. The last few weeks have been a rude awakening to how important immunity can truly be. It is, therefore, time to step up and create habits that are good for us.
The fittest survive – a sad reality we must take account of. Now is the time to take care of yourself and build your and your family’s immunity. As a nutritionist I can tell you, it is easier than you would think.
If you know the correct things to eat, you won’t have a problem at all. This is why today; I’ll be sharing 8 superfoods that will help boost your immunity and help your body fight infections and diseases.
These are all-natural and easy to make food options that will help you boost your immune system.
Let’s get started!
1) Fruits & Berries rich in Vitamin C
Stock up on fruits and berries that are rich in Vitamin C. Why? Vitamin C has multiple antioxidants that are essential for your immune system’s well-being and is great for your taste buds too. Some popular fruits and berries with high Vitamin C content are Amla, Lemon, Oranges and more! This will help you surely build your health up.
Fun Fact: Amla has 20 times the Vitamin C than an orange! You do not want to miss out on that.
2) Turmeric & Mint Tea
Turmeric and Mint tea is a marvellous combination of health and taste. It refreshes you and your system with natural antioxidants and flavourful mint. You can have it every morning on an empty stomach.
You may ask how do I make it? Don’t worry it’s really simple.
Boil two glasses of water, add 1 tsp of turmeric powder. Let it simmer for 2 minutes, add 7-8 fresh mint leaves and let it boil for another 2 minutes.
Once it cools down, pour it in a cup and add honey to taste. It’s ready to make you healthier.
A well-balanced diet is crucial to make your immunity strong and give you an adequate amount of energy. Keep an eye on all macronutrients you consume and the most important one is protein. Every individual needs to have a certain amount of protein on a daily basis. It is advised to consume 1 gm of protein per ideal body weight of yours.
Indian diet is rich in all macro nutrients yet fails to meet the protein needs of an individual. Balanced nutrition, especially in terms of adequate protein, the right set of vitamins & minerals enhances the resistance against infections.
What if I tell you, there is just one health drink that you can add to your daily diet and get sufficient vitamins, minerals, and protein in just one cup? All you have to do is add a spoonful of it in the milk or water and consume it daily as easy as 1,2,3…
You can simply switch your regular tea once every day with Protinex, it is a 100% natural vegetarian health drink to get a boost of required protein, essential vitamins and minerals. It’s important because Protinex is created specifically for growing adults with 34% high protein and has the necessary intake of 25 essential Vitamins and Minerals.
They even have a tasty chocolate flavour which is low in fat, has vitamins like A, C, D, E, Minerals like Iron, Zinc, Calcium, and Biotin. All these together are essential in building a healthy body and stronger immunity.
4) Ginger & Garlic
Did you know your daily Indian food tadkas and daal’s best friend ginger and garlic is also a great immunity booster and antioxidant? Oh yes, garlic comprises Allicin which is known to have disease-fighting properties. Add a spoonful of ginger and garlic paste to any Indian recipe to build up your immunity and give your taste a flavourful boost.
You may be wondering how Spinach boosts your immune system? Well, Spinach has a high content of Vitamin C, is packed with antioxidants and beta carotene. What this means is that it has infection-fighting ability, the lesser you cook spinach, the better it is as that will help it retain its nutrients. However, you can lightly cook it for an enhancement of vitamin A and release of other nutrients from oxalic acid.
6) Sunflower Seeds
Rich in healthy fats, beneficial plant compounds and several vitamins and minerals, this simple immunity-boosting seed is often looked over. In addition to boosting your immune system, sunflower seeds can also help you help lower blood pressure, cholesterol and blood sugar. This is definitely a seed you should pack in your arsenal.
When searching for foods that help boost your immunity people tend to pay attention to Vitamin C, rightfully so. However, for a well-functioning system Vitamin E is a necessity. Vitamin E acts as an antioxidant in your body, contains iron and protein which are essential for you.
The famous Indian herb Ashwagandha not only helps in boosting your immunity but can also reduce blood sugar levels, reduce cortisol levels and reduce stress and anxiety.
You can have one tbsp of ashwagandha powder in a glass of lukewarm milk right before you go to bed or have it in the form of tablets from the pharmacy. However, it is a simple and effective way to boost your immunity.
There you have it! 8 superfoods to keep yourself and your family safe from diseases and infections!
For a healthy system, a well-balanced diet is necessary. That is super simple with Protinex. Its Actipro5 formula provides 34% high protein, high calcium, a good amount of iron and vitamin D all this with very low-fat content. It provides all-day energy, builds your immunity and keeps you away from infections through regular consumption of it.
If you’re looking to make life healthier then switch your tea with Protinex’s tasty chocolate variant and see the difference.
Besides these superfoods, having a daily exercise regime such as yoga, walking or a physical activity that you enjoy should be a part of your daily life. Keep your body healthy and your body will keep you healthy!
Let me know what you’re doing to build up your immunity? I’d love to hear more. Let us know in the comments below.