Immunity is more important now than ever before – with the pandemic raging and several other infections cropping us a result of it, it’s important to stay healthy and safe.
Staying indoors doesn’t mean that you are free from falling ill – a change in weather or season; and even allergies, can bring on infections. So it’s important to focus on a balanced, healthy immune boosting diet plan.
There are several foods that boost immunity, fruits and vegetables being one of the best foods to include on your plate.
Here’s a look at the best micro and macronutrients to include in your diet to make sure your immunity is humming along at peak levels.
diet plan for immunity
1. Greens
Green leafy vegetables must be a part of your plate if you want to increase your immunity levels. And think beyond spinach and methi – include greens like radish leaves (copper, Vitamin A, selenium), drumstick leaves or moringa (copper, Vitamin A, selenium, Omega-3s), and curry leaves (copper, Vitamin A, Omega-3s).
Omega-3 are an essential fatty acid that helps slow down and resolve inflammation. They also boost the functioning of neutrophils, which are our body’s responders to infection. Copper is essential for survival – it plays a key role in making red blood cells, maintaining cells as well as the immune system.
Selenium – a potent nutritional antioxidant that strongly influences inflammation and immune response. Vitamin A promotes cell growth and development, in addition to regulating cellular immune response.
2. Zinc
Zinc is known as the protective & preventive mineral. This important mineral has an anti-inflammatory effect and directly impacts anti-viral activity. Low zinc levels reduce the body’s immune responses.
It has the ability to function as an anti-oxidant and stabilise membranes, suggesting it plays a key role in the prevention of free radical-induced injury during inflammatory processes. Zinc-rich foods include amaranth (rajgira), bajra, Bengal gram and sesame seeds.
Healthy Immune System Diet
A diet to boost immune system means you need to follow a diet chart for immunity boosting meals and tonics. An ideal immune boosting diet plan will look something like this:
diet chart for immunity boosting
Early morning: 1 glass water + 1 tsp wheatgrass powder + 5ml fresh ginger juice + 10 soaked almonds + 1/2 anaar
Breakfast: 2 moong dal cheela + 50g paneer + mint chutney
Mid-morning: 1 glass coconut water + 1 tsp soaked sabja seeds
Lunch: 1 bowl dal/chana/rajma + 1 bowl sabzi + 2 roti, made up of 1/3 wheat, 1/3 rajgira and 1/3 sattu
4 pm: 1 katori steamed beetroot + 1/2 naar + 1 tsp pumpkin seeds
6 pm: 1 cup ginger tulsi masala chai + 1 katori sprouts/chana + 1 tbsp soaked peanuts
Dinner: 1 bowl dal and rajgira khichri + 1 tbsp flaxseeds chutney
1 hour before bed: 5 soaked almonds