healthy diet plan Archives

The recent outbreak of coronavirus has affected millions of lives around the globe and resulted in a massive number of causalities as well. That’s sadL! It is no surprise that it is a pandemic threat to mankind, and the medical professionals suggest maintaining strict personal hygiene and social distancing as the best ways to keep this monster at bay. However, another factor that can help you fight off this cruel virus is a stronger immune system. Since fitness experts tout eating a balanced tout and exercising as a natural way to strengthen your immune system, we decided to go a whole nine yards to discover some immune-boosting foods that you can incorporate in your diet regimes to boost immunity. Here, we are with a list of some healthy foods that you can include in your diet to strengthen your immune system naturally.

1. Citrus fruits-

Citrus fruits such as mandarin (orange), lemon, amla (Indian gooseberry), and kiwi comes enriched with a high concentration of vitamin C that plays a crucial role in the production of white blood cells in the body. Our bodies require these WBCs to fight diseases, infections, and allergies. Besides, they reduce the impact of free radicals on the body cells, thus lowers the risk of serious maladies such as cancer.

2. Leafy greens-

Green and leafy vegetables such as spinach and kale come power-packed with vitamin C and an appreciable amount of Iron. These valuable constituents are responsible for the fresh blood production and removing impurities from it. Moreover, spinach forms a rich source of beta carotene and antioxidants that strengthen your body’s ability to fight off infections and promoting overall wellness. Besides, you must ensure to cook spinach leaves properly as undercooked spinach can be hard to digest and may cause discomfort.

3. Turmeric-

Turmeric is a brilliantly yellow-colored, aromatic spice that has been used in Indian cuisines, for centuries. Apart from its ability to impart a yellow color to curries and chutneys, this wonder herb can help improve your immune system naturally. Turmeric contains curcumin, a phytochemical that makes a great modulator of the immune system. Besides, this wonder spice boasts anti-inflammatory agents that help fight inflammation and enables you to stay fit and active all day long.

4. Ginger-

Ginger is indeed a cousin of turmeric and is extremely helpful in giving your immunity an amazing boost. Besides, it boasts anti-viral properties and helps cure sore throat and fights against a variety of infections and allergies. Apart from that, it helps ward off gastric troubles, thus strengthens your body’s ability to fend off a variety of maladies.

5. Almonds-

Ah, Almonds! These crunchy kernels are the real treasure box. It is because: of all the nuts, almonds come enriched with a higher concentration of vitamin E, which is a fat-soluble vitamin required by your body every day. Almonds contain healthy fats that make digestion and absorption of nutrients a lot easier and aids in the synthesis of red blood cells as well as improve blood circulation in the body.

These are five healthy foods that can help you strengthen your immune system and help stay fit and strong amidst recent times of health emergency. Also, we recommend you to spending maximum time indoor, wear a mask, and wash hands regularly to minimize your chances of catching an infection. We wish you good health!

In the times when the world is grappling with issues of corona pandemic, the government of India has instructed each one of us to stay at home. To avert the said fatal disease, it is imperative to follow the instructions of government that is regularly updating folks to incorporate healthy foods and fruits in their diet. It is needless to say that you must be struggling to pass off your time during these crucial times at home, but before gloominess takes over, make sure you are utilizing your time to enhance your wellness.

It is of utmost essential to keep your body movement high by engaging you in physical activities and adopting healthy eatables simultaneously. Including nutrient-filled fruits and vegetables in your diet is a great way to boost immunity. With the dissemination of covid-19 epidemic is reaching every nook and corner across the globe, take a proactive approach to take care of your lives by inculcating positivity in your day. Whenever you get the time to go out to bring the important groceries for the house, add some healthy stuffs that are brimming with vitamins, proteins, and minerals instead of munching on cookies, chips, biscuits, etc.

A healthy program is must to combat such crisis

During this crisis, care for mental and physical health is must to avoid getting vulnerable to the disease. Being at home is a great idea to mitigate the exposure to the virus but limiting our body to going from bedroom to kitchen is also bad. Preventive health measures can be taken by indulging healthy eating that reduces the risk of obesity and overthinking. This is a kind of leisure time and most of the people under no circumstances are willing to take advantage of being at home. Along with maintaining social distancing, be smart enough to inculcate healthy programs in the times of corona.

To slow down the speed of the virus, healthy eating is must. Those who are still gorging on processed foods made at home are inviting the symptoms of grave diseases that include tiredness, cough, fever, headache, constipation, etc. Sooner or later, you will feel difficulty in breathing and lose a lot of immunity level. Binge-eating on nutrient-less snacks won’t prepare your body to combat the corona pandemic.

Lots of advices are pouring in from hospitals and medical specialists to incorporate a healthy eating program to stay healthy. If required, do read all the information that is prevailing regarding the corona virus – you can entail a healthy diet to stay strong. We recommend you to take nutrient-filled foods to fight this tough time.

Here’s a list of healthy food items that can help you sail through the tough times of corona and intermittently take them while you are at home.

Roasted chickpeas-

Roasted chickpeas are rich in minerals, fibers, and vitamins and the best option while you are at home. You can make it your homemade protein snack. It puts a curb on your salty snack cravings while giving you the delicious taste. Take ½ teaspoons of spice and 1 cup of cooked beans – this contains around 10g of protein and approximately 5g of fiber. Eat them when they are hot or when they are out of the oven. It provides your body with the essential amino acids and is very on calories.

Snack Bar

Snack bars give your body the insane power as they are considered to be the powerhouses of protein. These bars satisfy your nagging hunger along with fulfilling the nutritional needs of your body. It depends on brand choices to incorporate different ingredients but they are nutrient-filled. Healthy fats and protein in the snack bars fuel your body with enough energy to help you navigate through the day. These bars are primarily made to boost your brain and body.

Roasted Makhana

There is a reason to snack on to roasted Makhana as it contains a very high nutritional value. It is also popular as medicine since ancient times due to its uniqueness of several micronutrients. Makhana also known as lotus seeds are low in calories and saturated fat that in a way helps in weight loss. Its calcium content makes it desirable for users and supports bone strength. In addition to this, this roasted Makhana is palatable and taken as a healthy snack due to the richness of protein, zinc, potassium, magnesium, and phosphorus. For a healthy body, having it regularly makes you feel fuller and increases your body potential.

Dark chocolates

Who doesn’t want to gorge on dark chocolates? It’s everyone’s favorite to satiate sweet taste buds. Dark chocolate contains the richness of cocoa that you can incorporate in your healthy lifestyle. The situation being alarming across the globe hasn’t left you with any choice but to stay at home and keep you surrounded by good foods & snacks. You can have chocolates while sitting at any corner of your house. It will reduce your inflammation, uplift your mood, relieve your stress, and satiate your sweets cravings. Other benefits are also there that contribute to making your overall wellness better.

Nuts

There are different categories of nuts that include almonds, walnuts, cashews, peanuts, pecans. They are endowed with proteins and nutrients, antioxidants, and good fats that support a healthy lifestyle. Having nuts in the daily routine accelerates the metabolism, alleviates the cholesterol level, reduce your unnecessary food cravings. You can add these nuts, dates, and raisins in your meal, making your body more efficient especially these days.

Oats

Oats are a rich source of magnesium, vitamin E, and fibers. Staying at home should be full of advantages especially on the eating front to get your restless body on boost for forthcoming months. Oats also contain beta-glucan that is known to lower lipids. The protein-packed oats are highly effective to strengthen immunity, lower cholesterol level, uplift energy levels, support weight loss, and take care of your overall well-being.

Sweet potato

Except for being the favorite food of countless people, it works for your body by fulfilling its nutritional needs. This homemade snack is brimming with nutrition and exquisitely imparts the goodness in your healthy lifestyle. Sweet potato is large, starch, and sweet in taste that effectively helps function your body in a proper way. The richness of fiber and calories keep you fuller throughout the day and ward off your hunger pangs.

Sprouts

Sprouts are the powerful source of minerals, vitamins, calories, enzymes, and other sources of nutrients, the benefits of which can be seen as a reduction in blood pressure, body protection against bacteria, loss of fat, support for cell generation, and detoxification of blood. Sprouts are increasingly popular among people from all walks of life for their nutritional benefits. People generally love to have them in the morning but they can be taken at any time. There are immense health benefits of sprouts and most common sprouts popular among people are watercress, broccoli, wheatgrass, and peas. They are perfect healthy homemade snacks for you especially in these times when going out is prohibited.

Ragi cookies

Ragi cookies fortify your overall wellness as they are rich in vitamin D. The calcium-rich Ragi cookies are not only delicious but extremely nutritious that offer many health benefits. It is potential in fighting against insomnia, aids weight loss, improves skin radiance, reduces food cravings, alleviates depression, and reduces anxiety. If incorporated in a daily meal plan, it is guaranteed to see improvement in overall health with few days after consuming.

Citrus fruits

Citrus fruits have a reputable space among their rival fruits because they contain powerful compounds like flavonoids that have anti-cancer properties. Citrus fruits encompass a large family of delicious and refreshing fruits like limes, lemons, grapefruits, oranges, and pomelos. Flavonoids also combat free radicals and support a healthy heart. In addition to keeping you upbeat with its vast health benefits, it is a perfect option to be added as the best homemade snacks especially during self-isolation. Munching on these citrus fruits will never go in vain as your body will continue to absorb a large amount of nutrition that will help you stay healthy. Citrus fruits are also high in vitamins that act as a powerful antioxidant and keep the metabolic rate of the body high.

These are some of the reliable healthy foods and snacks you can entail in your diet plan to ward off the detrimental effects of corona days. You will soon come out as a complete and healthier person.