Immune Fuel: Nutrition for Weather Related Fevers

The monsoon season comes with a feeling of awe, bringing a refreshing shift and an opportunity to enjoy the beauty of nature. Raindrops dance and revive the land, making us feel happier and like the world is awakening.

During the rainy and immediately following seasons, there's a big problem with fevers spreading in many places worldwide. These seasons bring lots of rain, humidity, and puddles where disease-carrying bugs, like mosquitoes, thrive. Plus, people's immune systems can get weaker because of the weather changes, making them more likely to get sick.

 A strong immune system is vital because it defends our body against sickness. When it's strong, it fights off harmful things like germs effectively, stopping them from making us sick.. A strong immune system not only keeps us healthier but also helps us recover faster when we do get sick. Plus, it prevents us from getting sick again and again. So, staying healthy and strong through a balanced diet with all the essential nutrients is crucial for staying well during seasonal health challenges.

Essential nutrients to build immunity 

Several essential nutrients play a crucial role in supporting and strengthening the immune system. Some of the key nutrients known for their immune-boosting properties include:

Vitamin C: It is a potent antioxidant that helps in protecting the immune cells from damage caused by free radicals. Vitamin C also promotes the production of white blood cells, which are essential for fighting infections and is found in citrus fruits (e.g., oranges, grapefruits), strawberries, kiwi, bell peppers, broccoli, and spinach.

Vitamin D: This vitamin plays a vital role in modulating the immune system and helps in the activation of immune cells. Adequate vitamin D levels are associated with a lower risk of infections and improved immune function.

Naturally occurring in fatty fish (e.g., salmon, mackerel), fortified dairy products (e.g., milk, yogurt), and exposure to sunlight triggers the synthesis of vitamin D in the skin

Zinc: Zinc is essential for the normal development and function of immune cells. It supports the body's ability to fight off infections and plays a role in wound healing and is found in in meat (e.g., beef, pork, lamb), shellfish (e.g., oysters, crab), legumes (e.g., lentils, chickpeas), seeds (e.g., pumpkin seeds), and nuts (cashew,walnuts,etc 

Vitamin A: Antioxidants present in vitamins A protect the immune cells from oxidative stress, which can weaken the immune system. They help in neutralizing harmful free radicals. Vitamin A is found in carrots ,cantaloupes, sweet potatoes, and leafy greens.

Vitamin E: Vitamin E is another antioxidant that protects immune cells and helps in their proper functioning and is found in almonds, sunflower seeds, wheat germ oil, sunflower oil, salmon, trout.

Iron: Iron is essential for the production and maturation of immune cells. It plays a crucial role in maintaining immune system efficiency and is found  in red meat (e.g., beef, lamb), poultry (e.g., chicken, turkey), beans (e.g., kidney beans, chickpeas), tofu, and fortified cereals.

Omega-3 Fatty Acids: These healthy fats help reduce inflammation in the body and support immune function, sources of omega 3 fatty acids are walnut, flax seeds, hemp seeds, fatty fish etc.

Vitamin B6: It is involved in various enzymatic reactions that are essential for immune responses and found in chicken, turkey, fish (e.g., tuna, salmon), potatoes, and bananas.

Selenium: It is a trace mineral that enhances immune cell activity and supports antioxidant functions. Selenium is found in Brazil nuts, fish, and whole grains.

Probiotics: These are beneficial bacteria that support gut health. A healthy gut is linked to better immune function, as a significant portion of the immune system resides in the digestive tract. Fermented foods like yogurt, kefir, sauerkraut, kimchi, and kombucha are good sources of probiotics.

Hydration and immune support 

Hydration and immune support are vital elements for maintaining overall health, especially during fevers Staying well-hydrated is essential as it aids in flushing out toxins, supports digestion, and helps maintain healthy mucous membranes that act as barriers against pathogens.

Hydration also ensures proper circulation of immune cells, enabling them to function optimally in defending the body against infections. A balanced diet, including essential nutrients like vitamin C, D, and zinc, alongside proper hydration, significantly strengthens the immune system's response. A well-hydrated body with a strong immune system is better equipped to combat the various health challenges.

Stay on top of your hydration game, and if you're unsure about how much water you should drink each day, check out our informative article on hydration which debunks hydration myths and offers helpful tips to ensure you drink enough water.

Superfoods to build a strong immune system 

Superfoods are nutrient-dense foods that provide a wide array of health benefits, incorporating these superfoods into your diet can help support your immune system and overall well-being.

Turmeric: Known for its anti-inflammatory and immune-boosting properties, turmeric can help combat infections and support a healthy immune system.

Turmeric Latte (Golden Milk):

Ingredients

Milk - 1 cup

Turmeric powder - ½ tsp

Ginger - ¼ tsp

A pinch of black pepper( Optional )

Honey / maple syrup- 1 tsp

Procedure: 

In a saucepan, warm 1 cup of milk with 1 tsp turmeric, 1/2 tsp cinnamon, 1/4 tsp ginger, and a pinch of black pepper (optional). Sweeten with 1 tsp honey or maple syrup. Stir well and heat without boiling. Strain and enjoy this comforting and healthy golden milk.

Ginger: Ginger has natural antibacterial and antiviral properties, making it an excellent addition to boost your immunity during the monsoon.

Garlic: Garlic contains allicin, a compound known for its immune-boosting properties. It can help fight off infections and reduce the severity of cold and flu symptoms.

Citrus Fruits: Fruits like oranges, lemons, and grapefruits are rich in vitamin C, a powerful antioxidant that supports immune function.

Amla (Indian Gooseberry): Amla is a rich source of vitamin C and antioxidants, making it an excellent superfood for boosting immunity.eating raw fruits and veggies with thin skin predisposes the dengue patient to life threatening infections.

Leafy Greens: Spinach, kale, and other leafy greens are packed with vitamins, minerals, and antioxidants that support overall health and immune function.

Yogurt: Probiotic-rich yogurt supports gut health and boosts the immune system. Opt for plain, unsweetened yogurt for maximum benefits.

Almonds: Almonds are a good source of vitamin E and healthy fats, which contribute to overall immune health.

Pumpkin Seeds: Pumpkin seeds are rich in zinc, an essential mineral for immune function.

Honey: Honey has antimicrobial properties and can be a healthier alternative to refined sugar in your diet. Can you list nutrients that honey contains?

Coconut Water: Coconut water is hydrating and rich in electrolytes, making it a refreshing choice during the monsoon.

Incorporating these superfoods into your diet can help strengthen your immune system and enhance your body's ability to stay healthy . Remember to maintain a balanced diet and practice proper hygiene to support your overall well-being.

In our upcoming article, we'll be talking about how to keep the good stuff in your food while cooking it. When we cook our meals, we often lose some of the important vitamins and minerals that make food healthy. But there are tricks and techniques to prevent this loss and make sure our meals not only taste great but also keep us healthy. 

We'll show you how to do it, so you can make better choices in the kitchen. Get ready for some useful tips to boost your cooking skills and make your meals both delicious and nutritious. Stay tuned!

Assurance by NanoHealth: Your Trusted Healthcare Provider

At Assurance by NanoHealth, our personalized diet consultations  offer a healthy solution to the unique food-related challenges you may face. We focus on helping you maintain a balanced diet, enhance your immunity, and stay protected from seasonal ailments. With our expert guidance, you can relish delicious and nourishing meals customized for your needs. 

So don't let the changes in weather dampen your spirits; let our expert dietician consultation empower you to embrace the weather changes with vitality and optimal health. 

Book your consultation now and embark on a journey towards a healthier, happier you! Call +91 9100444004 number or reach to us on our website www.nhassurance.com