Though the
holiday season is just beginning, the winter bug can sometimes ruin it for some
of us. This is because of our weak immune system. So in this post I am giving
you "gyan" on 5 EASILY AVAILABLE FOODS that might help you enjoy your
holiday!
Our IMMUNE
SYSTEM works like the army. It is constantly on the look-out and fights any
infection that tries to invade. Like how building a strong army is important,
similarly building a strong immune system is important to prevent illness.
For this, the
Immune system warriors need good, regular nourishment. Adequately feeding your
immune system boosts its fighting power.
How?! - Feeding the immune system with the right food increases the
number of white cells in the immune system army, train them to fight better,
and help them form an overall better battle plan.
With the start
of winter, there are 5 SUPERFOODS that I make a point to include in my daily meal, in
addition to using a thicker quilt to keep the cold away.
Anyone
who knows me, knows how I swear by eating CITRUS FRUITS to boost the immunity. Contrary to
what most people think, Citrus fruits can help rather than worsen your flu. All
citrus fruits are rich in Vitamin C which increases the production of
infection-fighting white blood cells and antibodies in the body - preventing
the entry of viruses. Because your body doesn't produce or store this vitamin,
a daily intake of vitamin C is essential. Amla followed by Guavas are the best
sources of Vitamin C. Oranges, lemons, kiwi, papaya, sweet potatoes and
tomatoes are also great sources.
Drinking 1-2
soothing cups of GREEN TEA in a day can be what your body needs. The immune
system boosting effects of green tea is due to the potent plant antioxidants -
Polyphenols & Epigallocatechin gallate (just call them EGCG). Green tea is
also a great source of L-theanine, an amino acid that triggers the release of
germ-fighting compounds from your T-cells (fighting cells). A hot glass of tea also helps to thin mucus
and ensure proper hydration. If you dread the bitterness then add a little
lemon and honey and make it a super-drink.
One
of the immune system’s key jobs is to patrol the digestive tract and prevent
germs, bacteria, and other pathogens from entering the bloodstream. YOGURT (OR CURDS)
contain live cultures, rich in lactobacillus acidophilus and bifidobacterium
lactis (read: good bacteria), which helps fight off the bad guys giving the
immune system a boost. So to keep your gut happy and guarded, make it a point
to have a cup of low-fat dahi with you meals. Also, instead of reaching out to
a cup of chilled yoghurt, you rather have them at room temperature.
I read on the
internet that Roman soldiers used to gobble down chunks of GARLIC before battle. They believed
the pungent plant infused them with courage and heroic strength. I do not want
to debate on GARLIC giving you superhuman powers, but I can tell you that it
will help your immune system defeat bacterial, viral and even fungal
infections. Garlic is loaded with ajoene, allicin and thiosulfinates, compounds
high in sulphur - that ward off diseases and help battle infections. Garlic is
more potent (and has a stronger flavor) the more you mash it - add some of this
to your bowl of soup and you will love it as it goes down your throat.
Going
the traditional way, I love to add TURMERIC & BLACK PEPPER to my glass of warm
milk before I sleep. Curcumin is found in high concentrations in turmeric and
it is a potent anti-bacterial, anti-inflammatory and has stomach soothing
benefits. It also helps fight the common colds and flu and can also reduces
suffering when you are down with one. The black peppercorns are high in
piperine, a compound known for its anti-fever and pain-relieving qualities. Add
a pinch of turmeric with some pepper to a glass of hot milk - add honey instead
of sugar if you want some taste. You can also gurgle some warm water with a
pinch of turmeric & salt added to it 3-4times a day.
On a side note,
if you are prone to catching colds and flu, get your VITAMIN D LEVELS checked. New
research suggests vitamin D could boost immune response, and low levels may be
linked to an increase in seasonal colds and flu. A level less than 30 nmol/L is
too low and you might need to boost it up.
With these
FOODS building a STRONG ARMY for your support ... just go out there and
HAVE A
GREAT HOLIDAY!
Wow :) Awesome article, I'm building my army, Although i'm keen to know, would me gymming help in anyway to keep my immunity to colds high? Also, would swimming hamper my immunity by any chance?
ReplyDeleteThank you!
DeleteAny form of physical activity also helps boost your body's immunity. But you need to make sure you are fueling your workout right. If not, the body might just get more prone to colds. About swimming, yes you can go for a swim, but if you sense a sniffle after it, suggest you get into the pool post-winter!
Good luck building your army! :D
--
Suhasini
@vivek : All my life I have hated the ROADIES contestant for using the word "gymming". So as a great admirer of your food blog I request you to take this out of your dictionary :D. Hitting the gym sounds pleasant to read.
DeleteNice article :) Especially given the fact, that winters are extreme over here. 2 questions :
ReplyDelete1. What about dry fruits and alcohol? They both have their ill effects too. So what is the correct optimum?
2. I will have a sudden change of climate for four days with sub zero freezing snow clad surroundings. Any suggestion for that trip?
Well Done!!!
Heyy Siddharth, thank you! :)
DeleteAnswering your questions:
1. Dry fruits like almonds, pistas, figs are a good choice to make as they are rich sources of vitamins, especially the E vitamins. If you get Brazilian nuts then the selenium in just 3-4 nuts will give your immune system a boost. Most people think dry fruits are bad - it is the case only when overdone. Having 10-15pcs of dry fruits & nuts a day will do more good than harm! :)
About Alcohol, I suggest you have not more than 2 glasses at the max. Though some researchers have found that consumption of alcohol can increase resistance to cold - it is still a controversial topic because consumption of alcohol affects the liver, which in turn affects the synthesis of fighter cells. Choose Red Wine, as it has higher levels of anti-oxidants.
2. I suggest you stock Green Tea and have at least 3times/day (you can get a glass of warm water I am assuming). Carry the nuts with you along with some kiwis and oranges. Oh and in the trip if you get fish - choose to eat some salmon, the omega-3 in it will also help keep you going strong!
Hope that helped! :)