Natural immunity booster foods: In order to always remain healthy and energetic, it is very important to include the right catering in our routine. Exercise is not only enough, but only food full of nutrition keeps you healthy by keeping you away from diseases. Avoid processed food/ packets, excessive sugar and salt foods. Eat fresh homemade food as much as possible. Keep diversity in your diet so that all necessary nutrients can be found.
Here are some superfoods and food groups that you can improve your health by including your daily diet:
1. Green leafy vegetables: These vegetables are the powerhouse of nutrients.
• What to eat: Spinach, Kel, Broccoli, Fenugreek, Coriander leaves, Cabbage etc.
• Benefits: They are rich in vitamins (A, C, K), minerals (iron, calcium, folate) and antioxidants. They increase immunity, strengthen bones and improve digestion.
• How to eat: Mixing salads, smoothies, vegetables, soup or lentils.
2. Seasonal fruit: This sweet gift of nature gives the body energy and essential nutrients.
• What to eat: Mango, banana, apple, orange, guava, berries (strawberries, blueberries), pomegranate etc. according to the season.
• Benefits: Vitamins, minerals, fiber and antioxidants are rich. They maintain digestion, make the skin healthy and help fight diseases.
• How to eat: in breakfast, snack or after eating.
3. Whole grains: Priority to whole grains instead of refined grains.
• What to eat: porridge, brown rice, millet, ragi, barley, multigren bread and oats.
• Benefits: These are rich in fiber, vitamin B and minerals. They keep the digestive system healthy, control blood sugar and make them feel full for a long time.
• How to eat: in the form of bread, khichdi, porridge, poha or oats.
4. Pulses and legumes: These are a great source of protein and fiber, especially for vegetarians.
• What to eat: Arhar dal, moong dal, masoor dal, gram dal, rajma, chickpeas, cowpea.
• Benefits: Rich in protein, fiber, folate, iron and magnesium. They help in the manufacture of muscles, keep blood sugar stable and are good for heart health.
• How to eat: in the form of lentils, vegetables, salads or sprouts.
5. Nuts and seeds: These small packets are like large explosions, which are filled with nutrients.
• What to eat: almonds, walnuts, cashews, chia seeds, flaxseed seeds (flaxseeds), pumpkin seeds and sunflower seeds.
• Benefits: Healthy fats (omega-3 fatty acids), protein, fiber, vitamin E and minerals. They promote heart health, improve brain function and provide energy.
• How to eat: As a snack, mixed with porridge or sprinkling on salad.
6. Yogurt and Probiotics: Healthy intestine is the key to a healthy body.
• What to eat: curd, buttermilk, kefir (if available).
• Benefits: These provide good bacteria (probiotics), which keep the digestive system healthy, increase immunity and help in the absorption of nutrients.
• How to eat: Eat curd or buttermilk daily.
7. Enough water: It is not a food, but the basis of life.
• What to do: Drink enough water throughout the day i.e. at least 8-10 glasses.
• Benefits: Keeps the body hydrated, transports nutrients, controls body temperature and helps to remove toxins.
By including these foods in your routine, you will not only be physically healthy, but will also feel mentally better.
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