Protein-Rich Diet
- Adequate protein intake is required to prevent muscle loss and maintain metabolic functions.
- Vegetarians can include 2-3 servings/day of pulses, dal, soya, milk and milk products, nuts, and seeds. Also, besan, sattu, khichdi, peanut, paneer, curd and mushrooms are good options.
- Non-vegetarians can include all of these along with lean meat like eggs, chicken, and fish in their diet.
Healthy Fats
- Reduce intake of excessive fat and opt for cooking methods that require less or no fat, such as steaming, grilling, or sautéing instead of frying foods. Choose food that contains unsaturated fats, like fish and nuts.
Plenty of Fruits and Vegetables
- Vitamins, minerals, and antioxidants present in colorful fruits and vegetables boost your immunity.
- Try to include at least 5-6 servings of fruits and vegetables in your daily meal plans.
- You can add fruits to your milkshakes or smoothies and consume seasonal vegetables in forms such as cooked, sautéed, steamed, or boiled.
Probiotics
- Recent research shows that probiotics can help boost the immune system. Healthy bacteria found in probiotics will help the gut and intestinal tract fight off disease-causing germs.
- Yogurt, kefir, pickles and fermented vegetables are loaded with probiotics.
Vitamin-C Rich Foods
- Vitamin C protects you from infection by stimulating the formation of antibodies and boosting immunity.
- As an antioxidant, vitamin C fights free radicals present in the body.
- Include more vitamin C in your diet with citrus fruits like oranges, grapefruit, red bell pepper, papaya, strawberries, tomatoes, guavas, broccoli, kiwi and chilies.
Zinc-Rich Foods
- Adequate zinc is crucial for the development and function of the immune system and may help wounds to heal.
- Zinc can be found in lean meat, poultry, seafood, milk, whole grain products, beans, pumpkin, seeds and nuts.
Selenium-Rich Foods
- Egg contains selenium, a powerful antioxidant that plays a key role in immunity building.
- Other sources include seafood, Brazil nuts, pumpkin seeds, grains and dairy products.
Herbal Immune Boosters
- A lot of herbs can be used due to their potential for possessing anti-inflammatory, antioxidant, and antiviral properties.
- For example- Kadha, Turmeric Milk, Herbal Tea, Lemon Cinnamon Water, Aloe Vera Juice, Amla Juice, etc.