How To Eat A Banana For Weight Loss ( Best Time To Eat Banana )

If there ever was a multi-use fruit, it’s bananas

Why Should You Consume Banana?

Banana is a rich source of potassium, carbohydrate, vitamins, fibre, minerals, and energy. It is often termed as a rich snack that is consumed by people of all age groups.

Banana is one of the commonly available foods in the market. Although it has a reputation for being a non-diet-friendly fruit, it can serve as a great workout snack. This fruit is the storehouse of essential vitamins, minerals and insoluble resistance starch that help in lowering the glycaemic index, improve the process of digestion, and initiate the fat-burning process. Yes, you heard it right!

Nutritional Breakdown of a Banana

Macro Nutrition 1 Medium size (120 grams)

Calories:105

Carbs:24 grams

Fibre:3.5 grams

Protein:2 grams

Fat:0.5 grams

Micro Nutrition 1 Medium size (120 grams)

Potassium:09% of the RDI

Vitamin B6:33% of the RDI

Vitamin C:11% of the RDI

Magnesium:08% of the RDI

Copper:10% of the RDI

Manganese:14% of the RDI

Potato:06% of the RDI

*RDI stands for recommended daily intake

How can eating bananas aid weight loss?

The way you consume bananas contributes to weight management. Bananas are loaded with carbohydrates but banana contains the good carbohydrates in the form of resistant starch, the kind that supports both weight loss and weight maintenance.

Banana is packed with fiber that keeps you full for longer and is low in calories. A medium-sized banana can contain up to 3.1 grams of fibre, which can help you feel fuller for a longer amount of time. This feeling of fullness will help you avoid consuming extra calories or binge eating on a whim.

Why you should be Eating More Fibre for a longer life

• Banana has a low glycemic index compared to other fruits

• Keeps the body full and satiated for long

• Gives sustained energy for longer periods

• Improves metabolism

• Aids in fat circulation

• Prevents water retention

Additionally, eating high amounts of fibre will keep your gut healthy and happy, and also lower your cholesterol levels. In fact, unripe bananas – the ones that are still green – contain resistant starch, which has been linked to weight loss and reduced blood sugar levels, as per a Healthline report.

Here is a guide for keeping gut health happy

What are the health benefits of eating a banana?

• Bananas are an excellent source of potassium that aids electrolyte balance.

• Bananas contain a good amount of tryptophan, which can be converted into relaxing neurotransmitter serotonin. Serotonin essentially controls your mood and sleep.

• Ripe bananas have a mild laxative property and very useful to aid constipation

• Consumption of bananas reduces the excretion of calcium, thereby ensuring healthy bones.

• Bananas are healthy carbs that can make a person feel active and induce more energy.

• Bananas can fight off depression due to the presence of tryptophan.

What’s the best time of day to eat bananas?

This energy fruit is one of the favourite foods of all age groups. Eating it early in the morning, especially with some other fruit/oatmeal can work wonders for people who are thinking of undertaking weight-loss session. You will understand its benefits once you start consuming it daily.

You can consume it raw or make a variety of dishes and desserts which are mouth-melting. Check out our quick healthy recipes, Banana nice cream is my favourite.

Besides, considering its health benefits, not only the fruit but its peel can also render you with good skin health. For this, you need to rub the inner part of the peel every night and leave it. Upon waking up, you can see a natural glow on your skin along with the elimination of pimples.

Which one’s better: green bananas or ripe bananas?

As bananas ripen, their sugar content increases, which in turn raises the score of their glycemic index (GI).

GI index is a measure of how quickly a food causes your blood sugar level to rise.

Green bananas have a low score. Still, even a ripe banana has a low GI score in comparison to other fruits. Green bananas aren’t necessarily better for weight loss than ripe bananas, but what you should have depended on your goals.

The ripe yellow variety will give you a quick energy boost, perfect for fueling a workout. On the other hand, the high resistant starch content in green bananas will satisfy your hunger for longer—and therefore might make a better option for a less active part of your day.

Can you eat too many bananas?

There is no limit on the number of bananas you can eat unless you have an impaired kidney function which could affect your body’s ability to excrete potassium.

But when it comes to weight loss and health, moderation and variety are key.

Though fruit is a nutritionally dense, low-calorie food that’s unlikely to cause weight gain, you also don’t want to overdo it. It’s advised limiting your fruit intake to two to three servings per day, prioritizing them at breakfast time and as snacks between meals, and going hard on the veggies during lunch and dinner.

Thus, consuming banana daily is a great way to kick-start your fat-burning process and get the desired body shape.

Who can Eat Bananas

• People with diabetes should avoid the fruit, however, banana bark can be consumed

• Depending on when, how and in what quantity you have, banana is useful for weight gain or weight loss

• Banana is a good option pre or post-workout

• A lot of sportsperson use banana as pre, post or even during the games as it gives instant energy, contains sugar and potassium which quickly replenishes water loss

Bottomline

As compared to other fruits, banana contains slightly more calories and carbohydrates. Some ground rules while having bananas are:

• Do not consume do many bananas together or in one day

• The perfect time to have a banana is pre or post-workout as a snack. It helps boosts stamina and also in recovery

• Use bananas to tame bloating.

• Potassium in bananas helps reduce water retention which aids in losing weight

Also read: Foods That Prevent Cravings and Hunger Pangs

By Priyanshi Bhatnagar

6 Portable Healthy Snacks for the Road Trip

IF YOU’RE LIKE ME, YOU may be feeling a bit of wanderlust after months of staying at or close to home during the pandemic.

Road trips and road trip snacks are symbols of travel. The kids need something to look forward to at different points in the trip. The adults need to stay awake, energized, and have options that let them keep eyes on the road. I’ve collected some great recipes and store-bought options that are sure to keep everyone in the car happy. (some links affiliate)

Chocolate and peanut butter apples and brie, cheese and crackers. Do you know another pair you’re subconsciously obsessed with? Snacking and boredom. It’s common knowledge when we’re bored, we find the closest snack and binge, and that tends to happen when you’re on a road trip.

Somehow our stomachs seem to get hungrier during a long car ride and there’s nothing worse than the small space getting stunk up by hard-boiled eggs or the feelings of indulging in too many wasted calories going after pretzels and gummies.

We knew there had to be a way to pack your car full of healthy road trip alternatives, filled with protein, fiber, respected ingredients, and limited trash.

Forget the protein bars at the gas station and the sugar-coated fruit. Take a peek at these options, most readily available online that way you can map out your snacks, the same way you do with your upcoming trip.

You’ll avoid unwanted calories. You’ll avoid greasy highway stops. And you’ll be happier with yourself when you get to the final destination, still feeling bikini ready.

1.Fruit With Nut Butter

Fresh fruit is not only highly nutritious but also easily portable.

During road trips, munching on hydrating, high fiber food like fruit may keep your bowel movements regular and help prevent constipation caused by inactivity.

Apples, strawberries, and bananas are great paired with high protein nut butter like almond or peanut butter for a filling snack.

Many types of fruit travel well: Think apples, pears and bananas. They are great on their own, providing vitamins, minerals, fiber and antioxidants. To make your fruit snack more filling, add creamy nut butter. A squeezable pack of almond butter – perfect for travel – provides 6 grams of hunger-quashing protein and 3 grams of fiber.

2.No-Bake Energy Bites

Energy bites, also called energy balls, are bite-sized morsels made from healthy ingredients like nuts, seeds, and dried fruit. Though small, they pack a punch of nutrition and calories.

If you’re just doing a short trip and want a quick pick-me-up, pack some no-bake energy bites. There are many different recipes online, but my favourites always include a mix of oats, almond or peanut butter, coconut flakes, flax and chia seeds. (Of course, you can add a chocolate peanut butter too).

You can easily make them at home and pack them in a cooler to take on the road. Check out this recipe Peanut Butter Chocolate Barfi that includes dates, nuts, cocoa powder, and almond butter.

3.Trail Mix

Trail mix is a go-to snack for road trips ⁠— and good reason. It doesn’t require refrigeration, is easy to eat, and provides ample protein, healthy fats, and fiber to fuel you on those extra-long road trips.

What’s more, You can make your own at home.

Start with raw or roasted nuts and seeds, then add your favourite unsweetened dried fruits. Toss in unsweetened dried coconut, cacao nibs, dark chocolate chips, or spices for extra flavour and crunch.

Note: Even without added candy, trail mix is high in calories and best meant for — you guessed it — the trail. Keep this in mind if you are sitting for hours on end.

That said, trail mix also works as a meal replacement when other food choices are limited.

Tip: Pairing trail mix with lower-calorie fresh fruits or vegetables is one way to balance its calorie density.

4.Roasted Chickpeas

Chickpeas are highly nutritious, providing protein, fiber, magnesium, folate, and zinc.

While taking a can of chickpeas on the road is doable but a little more cumbersome, dried chickpeas are portable and easy to eat while driving or navigating.

It’s easy to make your own using this recipe.

Alternatively, you can purchase dried chickpeas in various flavours at your local health food store, as well as online.

5.Fresh Veggies and Nutritious Dip

If you bring cooler, fresh vegetables like celery, broccoli, carrots, cucumbers, and peppers make scrumptious, low-calorie road trip snacks.

Eating veggies can not only satisfy your crunch cravings but also reduce your risk of various illnesses, including obesity, certain cancers, and mental decline.

To boost the protein content and flavour of this snack option, pair fresh vegetables with nutrient-dense dips like hummus or Greek yoghurt dip.

6.PB Sandwich (Skip The J)

Though we love jelly, it usually doesn’t offer up anything but loads of added sugar.

Instead, grab for quality peanut butter (be sure to check your ingredients and say “no” to peanut butter with sugar added to it) for a healthy dose of protein and fat check out my favourite Natural Peanut Butter.

Slather that peanut butter on some whole wheat bread, and you’ve covered your complex carbs, your protein, and your fat.

If you’re feeling extra hungry, grab a banana, slice it up, and throw it in between the bread and have yourself a PB&B.

And Don’t Forget

Whether you’re travelling cross-state or just across town, consider keeping a bag with non-perishable, on-the-go snacks in the car to minimize your stops and unnecessary exposure, as well as ensure healthier options than the convenience store, rest stop or gas station may offer. Individual portions of hard boiled eggs, mixed nuts and dried fruit like prunes and raisins are good choices.

No matter the distance of your trip, keep hand sanitizer and wipes handy in the car. And make sure to use them before eating. If the trip is longer, use a small, insulated container or cooler to keep your items cool and fresh.

Also check out the Truth about STEVIA (Natural Sugar)

By Priyanshi Bhatnagar

Sleep More, Weigh Less

When you’re short on sleep, it’s easy to lean on a large latte to get moving. You might be tempted to skip exercise (too tired), get takeout for dinner, and then turn in late because you’re uncomfortably full.

Yet experts agree that getting enough shut-eye is as important to health, well-being, and your weight as are diet and exercise.

Here are Surprising Reasons Why We Need To Sleep

There is a convincing link between sleep deprivation and weight gain. We frequently cross-refer patients between the weight management service and the sleep disorders unit.

Studies have found that sleeping less than six hours per day, for an adult who should normally be sleeping 7-8 hours, can produce physical changes that promote weight gain.

These changes are related to:

• The hormones ghrelin and leptin, which control appetite

• Modified brain activity, linked to higher odds of making unhealthy food choices

• Plain fatigue, which reduces the willingness to engage in physical activity

Here are ways to fix Insomnia

Sleep deprivation and changes in the Hormones

Appetite is regulated by two hormones, ghrelin and leptin. Ghrelin stimulates hunger while leptin tells you when you are satiated. Lack of sleep increases ghrelin levels, making you hungry, while leptin levels drop, lessening your ability to tell when you’ve eaten enough. The combined effects result in an expanding waistline.

Sleep deprivation has also been found to affect the body’s response to insulin, which can also cause a fall in the level of leptin, further dulling your satiety internal sensors.

Sleep deprivation and snacking on high-calorie foods

Sleep deprivation can cause changes in brain activity which can promote snacking on high-calorie and high-fat foods. A tired brain has been found to respond more strongly to foods rich in fats and carbohydrates. It just feels more “shiok” to eat junk food when you’re tired.

Additionally, a person who sleeps less has more hours to eat and make unhealthy food choices. Sleep-deprived people who were surrounded by delicious snacks tended to eat more of these than rested people, especially at night.

When we are tired, our brain just demands more calories than we need, and our ability to resist impulse may be blunted as well.

Sleep deprivation and a decrease in physical activity

Chronic lack of sleep has also been associated with reduced physical activity. This is because sleeping less than the normal 7-8 hours is likely to leave you feeling fatigued and less inclined to exercise. With this decrease in physical activity, you burn fewer calories which can lead to weight gain over time.

Studies have found that sleep-deprived people tend to spend more time in sedentary activities such as watching TV, and less time playing sports and being physically active.

Sleep deprivation and your dull appearance

Ever look in the mirror after a few nights of poor sleep and think your skin looks tired?

During sleep—particularly during deep, slow-wave sleep, the body produces more human growth hormone, or HGH, and goes to work repairing and refreshing cells throughout the body—including cells of the skin, muscles, and bone. Short on sleep, you risk losing out on this important rejuvenation—and it’s going to show in how you look and feel.

Sleep is critical to the health of your skin—and its youthful appearance. The boost in HGH is related to increases in the production of collagen, the protein that gives skin its elasticity and firmness and helps keep wrinkles at bay.

So how much sleep should we all be aiming for?

The National Sleep Foundation has given the following recommendations:

Age – Recommended Sleep Duration

New-borns (0-3 months) – 14-17 Hour

Infants (4-11 months) – 12-15 Hours

Toddlers (1-2 years) – 11-14 Hours

Pre-schoolers (3-5 years) – 10-13 Hours

School-aged Children (6-13 years) – 9-11 Hours

Teenagers (14-17 years) – 8-10 Hours

Young adults and adults (18-64) – 7-9 Hours

Older Adults (65+) – 7-8 Hours

Tricks and Tips for a Better Night’s Sleep

In today’s world, snoozing can be difficult, particularly when all your screens (computers, TVs, cell phones, tablets) lure you into staying up just a little longer.

The basics are pretty simple:

• Shut down your computer, cell phone, and TV at least an hour before you hit the sack.

• Save your bedroom for sleep and sex. Think relaxation and release, rather than work or entertainment.

• Create a bedtime ritual. It’s not the time to tackle big issues. Instead, take a warm bath, meditate, or read.

• Stick to a schedule, waking up and retiring at the same times every day, even on weekends.

• Watch what and when you eat. Avoid eating heavy meals and alcohol close to bedtime, which may cause heartburn and make it hard to fall asleep. And steer clear of soda, tea, coffee, and chocolate after 2 p.m. Caffeine can stay in your system for 5 to 6 hours.

• Turn out the lights. Darkness cues your body to release the natural sleep hormone melatonin, while light suppresses it.

Try These 5 Calming Lattes that Help Your Body to de-Stress

Remember, when you’re sleep-deprived, you’re not just facing one of these issues: you’re more than likely grappling with all of them. Think about that the next time you’re tempted to shortchange your sleep because something else seems more important.

Gluten-Free Jowar Upma/Broken Sorghum Porridge

Did you know eating millets can also reduce your weight.

What are millets?

Millets are a group of small seed grasses grown in semi-dry areas of Asia as well as in Africa. Millets are cooked like any other cereal. Indians use it to make Rotis, khichdi, porridges, salads, Millets are used in multigrain products, muffins, etc. Millet is Gluten-free.

Nutrient Composition of Millets:

This whole grain is filled with an array of essential nutrients:

Millets are very low in calories.

Millets are high in proteins.

Most types of Millets are rich in fiber, which makes your stomach feel full longer.

Millet is a rich source of Vitamin E, B complex, niacin, thiamin, and riboflavin.

Millet also contains essential amino acids like methionine and lecithin as well as minerals like iron, magnesium, phosphorus, and potassium.

Millets are gluten-free grains.

Gluten is found in grains such as wheat, rye, barley, as well as triticale. People with gluten intolerance or celiac disease can’t digest gluten and this damages their small intestine. Hence, They can include various types of millets in their food routine.

Millet For Upma

Millets are available in different forms, even in the semolina version. So you can use millets to replace traditional wheat Rava and make upma.

Broken jowar or the jowar rava is available in the supermarkets and can be used to make upma, pulao or porridge. The recipe I am sharing here uses the whole jowar to make upma. Using whole grains has many benefits over the processed Rava like hygiene, more nutrition, free from additives.

Jowar upma is a delicious and healthy breakfast porridge made with whole-grain sorghum millet and seasonal vegetables. It is suitable for those trying to lose weight, diabetics, gestational diabetics and even to kids as it contains a good amount of calcium and magnesium along with copper and iron.

INGREDIENTS (1 CUP = 240ML )

• ¾ cup jowar (Sorghum)

• 1 cup water to pressure cook

• oil as needed ( olive or coconut)

Here is a guide for healthiest cooking oil

• ½ to ¾ tsp cumin/jeera

• ½ to ¾ tsp mustard

• 1 to 1 ½ tsp urad dal

• 1 pinch Hing

• 1 onion, small, sliced

• 2 to 3 green chillies, slit

• 1 tsp ginger, chopped (optional)

• ¾ cup mixed veggies, chopped finely

• salt as needed

Here is a guide for types of salt and uses

• turmeric as needed

• ¼ cup fresh grated coconut as desired

INSTRUCTIONS

• Wash and soak jowar for at least 8 hours. Drain and add 1 cup water and pressure cook for 2 whistles on medium flame with a little turmeric. 1 more whistle on a low flame.

• When the pressure settles down, fluff up.

• Heat a pan with oil, allow cumin and mustard to crackle. Add urad dal, saute until golden. Saute green chillies, onions and ginger.

• When the onions turn soft, add mixed veggies and saute for 2 mins.

• Cover and cook until softly done. If needed sprinkle some water and cook.

• Add salt and turmeric. Stir.

• Add cooked jowar, coconut and mix. Stir well and saute for 2 mins.

• Add lemon juice and coriander leaves.

Related: Guilt-free Sorghum Kheer

By Priyanshi Bhatnagar

Why You Should Start Eating More Fibre for a Longer Life & Happier Gut

At this point, there’s enough science out there to strongly suggest something you’ve likely heard before: Eating a robust variety of minimally processed fruits and veggies along with other plant-based foods is a great way to stay healthy and control your weight — and the fiber in these foods is likely a central reason why they’re so great for our bodies.

So go forth and repopulate more varieties of bacteria in your gut!

Discover more about the gut-brain connection

Fiber is usually found in whole foods like fresh fruits and vegetables, whole grains, nuts, seeds, and legumes, which you won’t find in fast food menus and most prepackaged foods.

But you can improve your health and your diet by knowing how fiber benefits your body, how much you need to eat, and how you can get more into your daily meals and snacks.

What’s Fiber?

Fiber is found in plant foods. In most plants, there’s some part of the plant your body can’t digest or absorb. This is called dietary fiber. Because fiber isn’t digested by your body, it passes through your digestive system and out your body relatively “whole.”

The fibres consist of non-starch polysaccharides such as:

• Cellulose

• Dextrin

• Inulin

• Lignin

• Chitin

• Pectin

• Beta-glucan

• Wax

• Oligosaccharide

Types of Fiber

Fibres can be classified as water-soluble and insoluble. Most fibre-containing foods include varying proportions of both soluble and insoluble fiber. However, fruits and vegetables contain the most soluble fibres, and cereals contain the insoluble ones.

Most plant foods contain both soluble and insoluble fiber.

Soluble fiber dissolves in water and forms a gel, acting like a sponge in binding cholesterol-rich bile acids, which are then eliminated as waste. It’s a cholesterol-lowering and glucose level lowering type of fiber.

Good sources of water-soluble fiber are:

• Oats, rye, wheat bran

• Lentils, beans, peas

• Nuts, flax seeds

• Apples, oranges, pears, strawberries

• Cucumbers, celery, carrots

• Psyllium husk

On the other hand, insoluble fiber doesn’t dissolve in water. Because insoluble fiber is bulky, it helps move your food through your digestive tract. Which helps with constipation or irregular stools. Insoluble fiber aids in digestion by acting like a broom and cleaning out our intestinal tract.

Good sources of water-insoluble fiber are:

• Whole grains and wholegrain products (100% rye bread, whole grain bread, whole grain pasta)

• Brown rice

• Fruit and vegetable peels

• Cellulose

For the greatest health benefits, you should aim to eat a variety of high-fibre foods that include both soluble and insoluble fiber. Fiber also provides these other stellar health benefits.

Natural Sources of Fiber

Here are a few foods that are naturally high in fiber:

• 1 large pear with skin (7 grams)

• 1 cup fresh raspberries (8 grams)

• ½ medium avocado (5 grams)

• 1-ounce almonds (3.5 grams)

• ½ cup cooked black beans (7.5 grams)

• 3 cups air-popped popcorn (3.6 grams)

• 1 cup cooked pearled barley (6 grams)

Benefits of eating more fiber

1.Keep your digestive tract healthy

If you’ve experienced problems with constipation or irregular (watery) stools, adding more fiber to your diet can help bulk up your stool. Whether your stools are coming out too easily, or not at all, fiber can help. Staying regular is key to digestive health and the best way to ensure regularity is to eat more fiber. Fiber helps food move through the digestive tract. It increases stool bulk and helps prevent constipation and irregularity. Watch out for these easy constipation natural remedies.

According to 2017 research published in the journal Nutrients, a high-fiber diet can also help prevent diverticulitis. The painful condition occurs when pouches form in the walls of the colon and become inflamed. The longer the waste sits in the intestinal track, the longer the body is exposed to toxins. And that increases the risk of disease. Waste sitting in our gut can promote bad bacteria to develop, which can lead to gastrointestinal problems.

2.Boost your energy levels

Fiber may not provide calories (aka energy). But it can help give you a lift by improving your digestion and by slowing down the release of glucose into our bloodstream. Fiber slows the sugar dump into the bloodstream, so you won’t have a crazy energy spike after eating. And you won’t bottom out once the carbs are processed. “Refined sugars give you the spike and then you crash.”

Here are 5 nutrition myths you need to know

3.Lose weight and maintain a healthy weight

While losing weight and maintaining a weight loss is not easy, adding fiber to your daily diet can help. Fibre is linked to having a lower body weight because whole grains are usually lower in calories than high-fat foods. Fiber calories from high quality, high-fiber foods are also more satiating. They add bulk and slow the digestion process, which makes it more likely for us to lose weight over time.

Here is your guide to pick the healthiest bread for you

4.Lower your cholesterol and risk for cardiovascular disease

When you eat whole foods that contain good amounts of fiber, you’ll feel satisfied for longer. Which means you’ll eat less in the long run and still feel full. Plus, calorie for calorie, you’ll be eating less when you fill up on whole foods like fresh produce or whole grains than if you fill up on other foods. This means to improve your blood cholesterol levels, mainly your “bad” cholesterol levels and lower your risk of heart disease, stroke and obesity.

5.Drop your risk for type 2 diabetes

Fiber helps to control your blood sugar levels. This is good news if you’re a diabetic.

Soluble fiber slows the absorption of sugar. When we add fiber to our diet, our bodies break down carbs more slowly, and this allows our blood sugar levels to rise more gradually. Eating adequate amounts of fiber can also help you reduce your risk of developing type 2 diabetes. Check out these guilt-free diabetic-friendly snacks.

How much fiber do you need?

You’re committed to eating more fiber. But how much do you need?

The American Diabetic Association recommends

• 25 grams for women, or 21 grams if over 50 years old

• 38 grams for men, or 30 grams if over 50

Remember: All things in moderation

Excessive diets high in fiber will cause an uncomfortable feeling of fullness and gas. Therefore, it is necessary for you to maintain a healthy and balanced consumption of fibres.

Increase your fiber intake gradually.

If you take too much, too quickly, you will go from constipation to diarrhoea.

Too much fiber can cause different types of gastrointestinal distress from gas and bloat to constipation to cramping and diarrhea. If you eat one serving of fruit or vegetable daily, increase it to two, then introduce whole grains. Check with your medical professional before you increase your fiber intake. You may want to check out these top alkaline foods .

By Priyanshi Bhatnagar

Fight Coronavirus With Food -What foods to Eat to Avoid Coronavirus

If you have a healthy immune system, your body can safeguard you from any disease, even the novel coronavirus or COVID-19.

While as of now, there is neither any vaccine available nor proven home remedy to protect you from the COVID-19, there are some vitamins and foods which you can inculcate in your diet to have a strong immune system and in turn, fight the infectious disease.

How food affects health

The foods you eat help your immune system. Inflammation is a natural alert to fight invaders. But, if it goes on too long, it can hurt you and your ability to fight disease effectively.

Eating foods that reduce inflammation (“anti-inflammatory” foods) helps your immune system.

Here is an ultimate guide about treating Inflammation

Can supplements prevent COVID-19?

No single food, nutrient or supplement can prevent coronavirus infection, but eating healthy helps your body fight disease. It’s all about balance.

Supplements (like vitamins and minerals) can be helpful, but only if you’re not getting enough of those nutrients regularly.

Supplements can actually be bad for you if you take too much at one time. Everything is best in moderation. If you have underlying or chronic health conditions, check with your primary care provider before taking them.

Looking for ways to help prevent coronavirus?

Adding these 7 immunity-booster foods to your diet may help

1.Yogurt for Gut Health

“Yogurt is a natural probiotic and aids in the formation of good bacteria in our body. Remember, it has to be freshly made.

Do you know that a huge proportion of the immune system is actually in the gastrointestinal tract?

Here is a guide to keeping your Gut Health and Happy

Eating yoghurt daily can improve immune function because it increases the body’s production of antibodies that fight off viruses. To avoid added sugar, choose plain, unsweetened yoghurt.

Here is the easy homemade recipe of kombucha

2.Turmeric for Anti-inflammatory Properties

The golden spice turmeric is known for its anti-oxidant and anti-inflammatory properties.

Curcumin, the compound present in turmeric is a very potent agent and aids in the healing of wounds and infections. This is the reason, it is often suggested to have turmeric milk.

‘Most people have it (turmeric) in the wrong way. If you are having Haldi (turmeric), don’t have it in water, instead, boil it in the milk and have the popular turmeric milk.

You can also try our homemade turmeric latte.

3.Garlic & Onions for Antiviral Properties

Garlic, a popular and pungent herb with a characteristic aroma, is widely believed to have antibacterial and antiviral effects, including helping to fight the common cold.

Garlic gets that distinctive smell from sulfur compounds and regardless of whether you love the aroma, it offers protective benefits to your health and immune response.

That’s because when garlic is crushed or chopped, it produces allicin, highlighted for its antiviral and antibacterial properties.

Onions have a substance called quercetin, which may help regulate histamine

response and contains antiviral properties.

Looking for more powerful healing spices? Check the list of top healing spices

4.Mushroom for Antibacterial Properties

Shiitake mushroom to be precise are packed with beta-glucans which are known to be antiviral and antibacterial compounds. They not only help in giving a kickstart to your immunity but also appear to subside inflammation.

You can enjoy stir-fried shiitake mushrooms by thinly slicing the mushroom caps and sauteeing in coconut oil.

5. Citrus and Leafy Greens for Vitamin C

Among all kinds of Vitamins, Vitamin C and Vitamin D play a major role in strengthening one’s immunity.

People who have been infected with the COVID-19 are being given Vitamin C through IV (Intravenous therapy) – that delivers fluids directly into a vein.

Red bell peppers

Red bell peppers reign supreme when it comes to fruits and vegetables high in vitamin C. One cup of chopped red bell peppers contains about 211% of your DV of vitamin C. That’s about twice more than an orange (106%).

Broccoli

Broccoli is also rich in vitamin C. Just half a cup contains 43% of your daily value of vitamin C. Broccoli is also packed with phytochemicals and antioxidants that support our immune system. It also contains vitamin E.

Strawberries

Just half a cup of strawberries contains 50% of her vitamin C needs for the day.

Spinach

Spinach is rich in vitamin C and full of antioxidants that help shield our immune cells from environmental damage. Plus, it has beta carotene, which is the main dietary source of vitamin A — an essential component of proper immune function.

Check out the 5 immunity boosting food juices

6.Nuts and Seeds Supply Immunity-Supportive Vitamin E, magnesium & selenium

Not only do they have magnesium, but they’re also rich with vitamin E, an antioxidant that’s been shown to improve the body’s ability to fight off bacteria and viruses.

Sunflower seeds are high in vitamin E, which works as an antioxidant and helps boosts the immune system. Small but mighty, just one ounce of dry-roasted sunflower seeds can give you 49% of your daily value of vitamin E.

Just one Brazil nut packs more than 100 per cent of your daily selenium needs, a mineral that can strengthen your immune system. Other options like almonds, walnuts, and pecans can give you that vitamin E boost with just a small handful.

7.Zinc for Cell Functions

Zinc is a mineral involved in the white blood cell response to infection. Because of this, people who are deficient in zinc are more susceptible to cold, flu, and other viruses.

This essential nutrient helps maintain the body’s ability to make new cells and enzymes, process carbohydrate, fat and protein in food and also increases the speed of healing muscles and wounds.

If you’re a meat-eater, good news: red meats are particularly high in zinc, as are shellfish and eggs. Vegans, go for nuts, whole grains and legumes (chickpeas, lentils, beans).

Try our creative recipes to add chickpea in your daily diet

Taking supplementary zinc may be a good strategy for older people and others at increased risk. If you decide to take zinc, make sure to stay below the upper limit of 40 mg per day and avoid administering nasally, due to the risk of olfactory complications.

Also read : Low Carb Foods That Will Instantly Boost Your Immunity

By Priyanshi Bhatnagar