Mumbai rains: Docs stress on role of immunity-boosting foods; suggest meal plans

Even as Mumbais monsoon season is underway the importance of eating the right foods is also necessary because it can also prevent food poisoningDuring this time it is also important to strengthen ones immunity to be able to fight off any seasonal illnesses that affect people during these months The easiest way to do that is by indulging in immunityboosting foodsVedika Premani clinical dietician at sir HN Reliance Foundation Hospital explains While no single food can prevent or cure infections incorporating certain nutrientrich foods into your diet can significantly strengthen your immune system A wellbalanced diet complemented by powerful superfoods supports the bodyrsquos natural defense mechanisms For instance turmeric contains curcumin a potent immune boosting compound known to help reduce inflammation Similarly green and black teas are rich in flavonoids a type of antioxidants that protect the body from cellular damage Vitamin C is another essential nutrient widely recognized for its role in enhancing immune function making citrus fruits a valuable addition to your daily diet Prioritizing these foods can make a meaningful difference in building longterm immunityAmid the Covid wave and onset of monsoon sicknesses midday spoke to Suvarna Sawant chief dietician amp HoD Clinical Nutrition and Dietetics Nanavati Max Super Speciality Hospital and Premani to help highlight the importance of immunityboosting foods They not only highlight the need but also suggest the foods that can be used to enjoy delicious mealsWhat are the immunityboosting foods that people can eatSawant To strengthen immunity one should consume foods rich in vitamins C D and E minerals like zinc and magnesium and various micronutrients Important foods include citrus fruits like oranges and lemons papaya kiwi pomegranate Amla Indian gooseberry almonds mushrooms garlic ginger onions and turmeric Animalbased sources such as milk and eggs are also beneficial These foods contain bioactive compounds like carotenoids flavonoids antioxidants and selenium which collectively boost the immune systems functioning by enhancing the activity of immune cells such as lymphocytes and phagocytesPremani With unseasonal rains sweeping through its crucial to take extra care to prevent infections and strengthen immunity Fuel your body with seasonal fruits like Jamun litchi and cherries that are packed with antioxidants which helps boost the immune system Include probioticrich yogurt for gut health and a handful of nuts and seeds for vitamin E and healthy fats Functional foods like turmeric ginger cinnamon play a vital role too due to their antiinflammatory and immuneenhancing properties Lastly eating a balanced diet with these foods helps the body fight infections more effectivelyWhy is it important to have these immunityboosting foodsSawant Immunityboosting foods play a crucial role in maintaining a healthy immune system which protects the body against harmful micro organisms like bacteria viruses and parasites Proper nutrition supports both innate the immediate defensive barrier and adaptive longterm protection immunity Nutritional deficiencies can impair immune responses increasing vulnerability to infections chronic inflammation allergies and other diseases A balanced diet rich in immunityenhancing nutrients helps in modulating immune cells reducing inflammation and strengthening the bodys defense mechanisms against various illnessesWhat are the common and easy dishes that people can make with these foods across breakfast lunch and dinnerSawant For breakfast people can prepare dishes like oatmeal topped with almonds and fruits such as kiwi or papaya or yogurt mixed with berries and seedsFor lunch simple salads incorporating carrots onions and garlic dressed with lemon juice are beneficial Vegetable soups with ginger and turmeric or mushroom stirfries are also excellent choicesFor dinner lightly steamed broccoli spinachbased dishes or curries prepared with garlic onions and turmeric can provide a nutrientrich meal Eggs cooked in various forms including omelettes with vegetables or boiled eggs add protein and essential vitamins to the dietPremani Indian cuisine known for its rich spices and regional variety offers many simple dishes that boost immunity For breakfast consider comforting options like turmeric milk ragi raab or idli with drumstick sambar and garlic chutney each packed with immuneboosting nutrients Lunch can feature vibrant plates such as rajgira roti with amla chutney and methi thepla are both flavorful and healthy For dinner enjoy Haldi ka sabzior methi ajwain paratha with beetroot raita These dishes combine taste and nutrition to naturally strengthen your immune systemWhat are the seasonal ingredients that people can use to make immunityboosting dishesSawant Seasonal ingredients rich in immunityenhancing nutrients include1 Winter citrus fruits oranges grapefruits lemons broccoli carrots leafy greens ginger garlic turmeric2 Summer cucumbers tomatoes bell peppers rich in vitamin C pomegranates mangoes3 Monsoon mushrooms garlic ginger and spices like turmeric and cinnamon4 Autumn apples sweet potatoes carrots almonds and walnuts all rich in antioxidants and essential nutrientsThese seasonal ingredients not only enhance the immune system but also provide necessary vitamins and minerals essential during different weather conditionsPremani The rainy season while increasing the risk of infections also brings an abundance of immunityboosting seasonal foods Fresh fruits like Jamun litchi cherries plum are naturally rich in antioxidants that helps strengthen bodyrsquos defense Vegetables like gourd vegetables and drumstick leaves provide vital vitamins and minerals essential for immune health Additionally spices like turmeric ginger and garlic offer potent antiinflammatory and antimicrobial benefits Incorporating these fresh seasonal ingredients into your diet is a natural and effective way improve immune systemWhile dishes are needed what are the immunityboosting drinks that people can consume during the monsoon seasonSawant Immunityboosting drinks especially beneficial during monsoon include1 Herbal teas Made with ginger turmeric cloves cinnamon or cardamom which possess antiviral antibacterial and antiinflammatory properties2 Green tea Rich in antioxidants like epigallocatechin gallate EGCG and Ltheanine which enhance immune functions3 Turmeric milk A traditional drink prepared by mixing turmeric powder with warm milk offering antiviral properties and boosting cytokine production4 Fresh citrus juices Oranges lemons or grapefruit juices are rich in vitamin C crucial for immune cell functioning5 Pomegranate juice It has antiviral properties and supports gut health essential for robust immunityRegular consumption of these drinks during the monsoon can significantly support the bodys defenses against seasonal illnessesatOptionskeyd0ddb8ef8f1a62a8cdd22fac27fc5ea7formatiframeheight90width728params