This is such a peculiar time! While the world scrambles to maintain hygiene to stay healthy, the basics of maintaining health have become a bit sidelined! Ironic, isn’t it? With all the time on our hands to cook, we may not have all the material handy to cook a nutritious meal. With all the time on hands to exercise, we can very easily get distracted by “internetainment”!
Antioxidants: Antioxidants are substances that may protect your cells against free radicals that play a role in heart disease, cancer, and other diseases. Antioxidants such as vitamins C and E and carotenoids help protect cells from damage caused by free radicals. These are present abundantly in garlic, ginger, carrot, pumpkin – all readily available throughout the year, and berries available seasonally. So, do make these a part of your daily diet. Since many of these are already a large part of most Indian kitchens, conscious use will only help more.
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Vitamin C supplements have been found to lower blood pressure and linked to a reduced risk of heart disease, including high blood levels of LDL (bad) cholesterol and triglycerides. Vitamin-C-rich foods and supplements have been linked to reduced blood uric acid levels as they improve the absorption of iron and reduce the risk of iron deficiency. This boosts immunity by helping white blood cells function more effectively.
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Not only does this help in fighting the common cold but it also strengthens the defence system of skin and helps wounds heal faster. This can play a big role in post-surgical healing. Most of us know that Vitamin C can be found in the humblest of sources ranging from guava, amla, oranges, lime, papaya, and cantaloupe. But who would have guessed that even vegetables like tomatoes, capsicum, sweet potatoes, and cauliflower offer Vitamin C? So don’t despair if fruits aren’t available aplenty, those ordinary-looking vegetables can pack a punch!
This wonderful antioxidant slows the ageing process of your cells. Dryness of skin experienced after a post-flu attack or even in menopausal age in women can be easily alleviated by vitamin E. So, greens like Spinach can keep you evergreen while nuts like groundnuts and almonds can keep your skin buttery smooth!
Yes, of course, this elusive pro-hormone helps maintain strong bones – something that all women could use, especially considering the toll pregnancies and estrogen changes near menopause take on our bones. But did you also know that it helps in the reduction of risk of viral infections like flu and regulation of insulin levels?
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Although a 10-minute walk in the sun is the best source of Vitamin D, in the lockdown period when even a walk outside has become a rare event, look for it in everyday food items such as cheese, eggs, soy milk, and fortified milk, cereals, or orange juice.
This super-spice contains bioactive compounds with powerful medicinal properties. Turmeric gives the yellow colour to foods with curcumin, its main active ingredient. Curcumin is a very strong antioxidant, has powerful anti- inflammatory effects, and thereby is also believed to possess anti-cancerous properties.
Hence, the age-old “Haldi” – the secret weapon in the armoury of Indian kitchens – is a miracle food. Probiotics: Probiotics are live microorganisms that help in promoting a healthy digestive tract. No points for guessing that a healthy plumbing system leads to a healthy immune system! They are also commonly known as friendly, good, or healthy bacteria. You can easily find them in garlic and yoghurt or in commonly available fruits like apple and bananas.
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Eat these ingredients however you like – add them to your tea – green, black, or regular, or any culinary preparation you fancy. Not only do they enhance the flavour but they keep inflammations at bay.
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Changes to your lifestyle and diet can help improve your immunity. Focus on immunity-boosting foods like fresh fruits, vegetables, nuts, and seeds. Vegetables like broccoli, sweet potatoes, spinach, and turmeric are excellent immunity boosters. Cut back on alcohol, smoking, and artificial sugars as they can compromise your immunity.
A combination of a healthy diet, regular exercise, stress management, and sufficient sleep can help improve a woman’s immunity. Increasing vitamin C intake through citrus fruits, leafy greens, and increasing vitamin D levels through food and supplements can help strengthen her immune system.
Citrus fruits increase vitamin C levels, which are crucial for immunity. Food rich in vitamin D, E, and zinc is beneficial for immune health. Berries and nuts are a good source of antioxidants, which are very important in fighting free radicals in the body. Spices, garlic, poultry, and certain types of fish can be very beneficial for a woman’s immunity.
Daily intake of about 75mg of Vitamin C can be beneficial for all women. Pregnant women may need more Vitamin C and all other nutrients. The requirement increases when she starts breastfeeding. One should not consume more than 2000 mg of Vitamin C per day.
