Have you made your list of surprises to make your beloved dad feel special? This Father's Day, why not start by charting a complete immunity-boosting plan for him? Immunity is one of the essential parts of our overall health. It cannot be boosted in one day, but we can take a step towards strengthening it. We have got some important ways to boost your father’s immune system that you can help him start on this special day. These methods do not guarantee protection from serious illnesses but have various health benefits related to infections.
Immunity Booster Drinks
Immunity booster drinks are very effective in boosting our immunity systems and also for overall health. You can try decoctions including ayurvedic kadha/kahwa made with neem, tulsi, turmeric, black pepper, and saunth (dried ginger and tamarind paste). It has to be served hot for effectiveness. Besides, fresh mint tea and turmeric milk are also good options. In India, most people prefer tea as a hot beverage, so why not make a homemade tea masala which includes ingredients to protect some part of our immune systems. These include cardamom, cloves, pepper, cinnamon, fennel, and dry ginger.
Meat, Fish, and Eggs
You can try chicken, red meat, beef, pork, and other seafood which are rich in proteins. These proteins help to build and repair immune tissues. A comforting chicken soup can be a nourishing meal when you are down with fever or seasonal infections. Besides, oysters, crabs, and other shellfish can also help via zinc intake. Eggs, which are a staple in many households, generate vitamin D, proteins, and other healthy nutrients. People primarily consume it as egg yolks for effective performance.
Low Fat
Low-fat items generate vitamins that help white blood cells produce more potent antibodies. These antibodies are effective in preventing bacteria, viruses, and other germs from entering our immune system. Moreover, the fibre from these foods reduces the body mass index and thus enhances immunity. On the other hand, high-fat food weakens these cells and disturbs the microbiota, which plays an essential role in the body’s immune system. Therefore, you can try having vegetables, fruits, beans, lentils, nuts, seeds, whole grains, and other plant-based food.
Fresh Vegetables
Using rich vegetables in your diet may undoubtedly help you build better immunity. For example, the red bell peppers contain 3X vitamin C as compared to oranges. Broccoli includes vitamin C, fibres, and many other antioxidants, but only steam it so that it holds more nutrients. Spinach too provides vitamin C, various types of antioxidants and beta carotene. Besides these, sweet potatoes, avocado, dark leafy green vegetables too provide multiple nutrients.
Citrus-Based Fruits
Citrus-based fruits help you get vitamin C which increases the functioning of white blood cells and thus improves immunity. Moreover, the phytonutrients in them act as antioxidants. You can try grapefruit and oranges. Lemon water (nimbu pani) is a great option, but make sure to avoid refined sugar.
Sugar Replacements
High sugar intake results in insulin resistance which weakens the immune system. Therefore, people who have high sugar usage need to find replacements to fulfil their taste buds. You can start by replacing all sweets and desserts with fruits high in natural sugar and full of antioxidants.
Dairy And Nuts
Plain yoghurt (no sugar, no flavours) generates vitamin D, which also helps in better performance of our body’s immune system. On the other hand, almonds provide essential healthy fats to the body but avoid an overdose of them.
Ensure that you don’t over implement the ideas and over intake food and beverages without consulting an expert.
(With inputs from Mr Mehul Jobanputra Co-Founder DesiDime, India’s largest shopping community.)