Immunity
One of the most important and common word used during this pandemic( Covid-19)
On the whole, your immune system does a remarkable job of defending you against disease-causing microorganisms. But sometimes it fails: A germ invades successfully and makes you sick. It is possible to intervene in this process and boost your immune system by improving your dietary and life style changes.
Healthy ways to strengthen your immune system
Your first line of defence is to choose a healthy lifestyle. Following general good-health guidelines is the single best step you can take toward naturally keeping your immune system strong and healthy.
Eat a diet high in fruits and vegetables.
Exercise regularly.
Maintain a healthy weight.
If you drink alcohol, drink only in moderation.
Get adequate sleep.
Take steps to avoid infection, such as washing your hands frequently, maintain social distance.
Apart from this there are few Vitamins which plays a super important role in boosting immunity
Vitamin A : Beta carotene gets converted to vitamin A, which is essential for a strong immune system. It works by helping antibodies respond to toxins and foreign substances.Good sources of beta carotene include sweet potatoes, carrots, mangoes, apricots, spinach, kale, broccoli, squash and cantaloupe.
Vitamin C : Vitamin C increases blood levels of antibodies and helps to differentiate lymphocytes (white blood cells), which helps the body determine what kind of protection is needed.
You can easily consume 200 milligrams of vitamin C from a combination of foods such as oranges, grapefruit, kiwi, strawberries, Brussels sprouts, red and green peppers, broccoli, cooked cabbage and cauliflower.
Vitamin D : Vitamin D regulates the production of a protein that "selectively kills infectious agents, including bacteria and viruses. Vitamin D also alters the activity and number of white blood cells, known as T 2 killer lymphocytes, which can reduce the spread of bacteria and viruses. Vitamin D supplements may help to protect against acute respiratory tract infections.( Calcirol/ BON DK SHOT/ tayo 60K)
Good food sources of vitamin D include fatty fish, including canned fish like salmon and sardines; eggs, fortified milk and plant milk products; cheese, tofu and mushrooms.
Recipe for immunity boosting powder:
Ingredients:
7 tbsp – organic turmeric powder (haldi)
4 tbsp- cumin seeds (jeers)
4 tbsp- coriander seeds (dhaniya)
7 tbsp- fennel seeds ( saunf/ variyali)
2 tbsp- dry ginger powder (saunth)
2 tbsp- whole black pepper ( kali mirch)
½ tbsp- cinnamon powder (dalchini)
3 tbsp- cardamom powder/ pods ( whole elaichi)
Procedure:
Keep turmeric powder and dry ginger powder in separate bowl (no roasting)
Lightly roast all the remaining ingredients on a slow flame till you get a nice aroma ( avoid burning of spices)
Once cooled, transfer tem in a grinder and grind them to a powder.
Add turmeric and dry ginger powder to it and mix with a dry spoon.
Store in a clean, air tight glass or steel jar.
How and when to include all this in your diet and lifestyle
Early morning : lemon water + apricot / fig + Limce tablet
Along with breakfast avoid tea or coffee in hinders iron absorption.
Mid afternoon : carrot/ mango/ orange/ melon/ green juice ( cucumber + spinach + ginger + turmeric + 1/2 apple ( blend strain and then add 1/2 tbsp lemon juice)
Lunch: 1 kt dal +1 kt sabzi with 2 roti
Midday: Immunity drink
Evening: light snack + lemon water or 1 cup fruits( kiwi / watermelon / carrot / orange)
Dinner: same as lunch ( make sure you consume protein )
Post dinner: Turmeric milk + ( Vitamin D)( calcirol 60000 iu/ BON DK Shot/ Tayo) once a week ) ( if its below 50ng/ml) ( less than 35ng/ ml than twice a week)
STAY HOME, STAY CALM AND BOOST YOUR IMMUNITY
Dt. Drishti Parekh
Flabbye
