Beat dengue and malaria with a stronger immune system: Add these foods to your daily diet
In an interview with HT Lifestyle, Deepti Khatuja, Head Clinical Nutritionist at Fortis Memorial Research Institute, Gurugram, said, 'Bolstering the immune system is the key mantra in the current scenario. It helps the body build resistance and combat infections. Practising mindful eating, choosing seasonal foods, staying physically active, and maintaining a positive outlook are the best ways to support overall health.'
She recommended the following foods to include in your daily diet:
Staying hydrated is essential. Drink plenty of potable water, warm concoctions, herbal teas, broths, and soups. Cold fluids such as lemon water, buttermilk, lassi, and coconut water are also beneficial for hydration, detoxification, electrolyte balance, and improving platelet count.
Seasonal fruits like jamun, pears, plums, cherries, peaches, papaya, apples, and pomegranates are rich in vitamins A and C, antioxidants, and fibre. These nutrients aid digestion, support gut health, and help trigger the immune response. Also read | Dengue prevention diet: Foods to eat and avoid for boosting immunity and preventing infection
Include a variety of vegetables in your daily meals to promote gut health and enhance immune function. Colourful vegetables provide essential vitamins like A and C, as well as minerals such as zinc and magnesium, all of which act as powerful antioxidants.
Spices and herbs like turmeric, ginger, garlic, black pepper, cinnamon, cardamom, and nutmeg have anti-inflammatory, antiviral, antimicrobial, and immune-boosting properties. They help regulate immune cells such as T-cells, enhancing the body's ability to fight infections.
Rich in proteins, healthy fats, vitamins, minerals, and antioxidants, nuts and seeds are essential for maintaining a healthy immune system and digestive tract. Proteins and amino acids are vital building blocks for the body.
Add probiotic-rich foods like yogurt, buttermilk, cheese, kefir, kombucha, and soy-based products to your diet. These contain beneficial bacteria that support gut health and boost immunity. Also read | World Malaria Day 2022: Health expert shares 3 kitchen remedies to fight malaria
Street food: Avoid pre-cut fruits, fried foods, junk food, and any street food during the monsoon, as they are prone to contamination and can cause gastrointestinal illnesses. Skip raw salads unless they are properly washed and steamed, as they may carry harmful pathogens.
Meat and seafood: Due to increased risk of waterborne diseases and food poisoning during the monsoon, it's advisable to avoid meat and seafood, which can be potential carriers of infection.
Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
Try Our AI Features
Explore what Daily8 AI can do for you:
Comments
No comments yet...
Related Articles
Hindustan Times
a day ago
- Hindustan Times
Protein and the Indian plate: Nutritionist explains why balanced intake matters for health and immunity
Protein is an essential nutrient in our daily diet. While both insufficient and excessive intake can have negative effects, maintaining a healthy balance is key to ensuring the body functions optimally. Consume protein every day.(Shutterstock) In an interview with HT Lifestyle, Eshanka Wahi, nutritionist and founder of Eat Clean with Eshanka said, 'Protein is an essential macronutrient that contains higher nutritional value and is directly involved in chemical processes. It plays a vital role in supporting everything that your body does, from maintaining and repairing body tissues and building lean muscle to supporting immunity and ensuring hormonal balance.' Also read | Cardiologist says too much protein is 'ticking time bomb' for early heart attacks in your 30s and 40s Addressing the inadequacy of protein in Indian diets, Eshanka Wahi added, 'Indian diets tend to be rich in carbohydrates and low in proteins, especially for vegetarians, leading to a nutritional gap.' Why is protein crucial? 'Proteins are made of amino acids, which are the building blocks of life. From maintaining strong muscles and bones to supporting hair and skin health, a protein-rich diet fuels optimal wellness. Insufficient intake can lead to fatigue, muscle loss, low immunity, and poor recovery from illness or injury,' the nutritionist explained. Add more protein to your diet.(Pixabay) Protein sources in Indian diets: Vegetarian protein sources: Pulses and legumes such as lentils, chickpeas, beans, and moong dal; dairy products such as paneer, curd, and milk, which are rich in casein and whey proteins; nuts and seeds, including almonds, chia seeds, flaxseeds, and peanuts, which contain healthy fats; and whole grains, including brown rice, wheat, barley, raagi, oats, quinoa, and millets, which boost amino acids. Non-vegetarian protein sources: This includes eggs and lean sources such as chicken and fish, and mutton is rich in iron and contains high fat. Also read | Are you consuming too much protein? Experts share the safe limits of intake and debunk common myths How much protein do you need? 'On average, adults need 0.8 to 1 gram of protein per kg of body weight per day. However, athletes, pregnant women, or those with higher activity levels may need more,' said Eshanka Wahi. Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
Hindustan Times
2 days ago
- Hindustan Times
Gynaecologist shares 8 early signs of PCOS most women miss: Sugar cravings to weight gain, especially belly fat
Polycystic Ovary Syndrome (PCOS) is a hormonal disorder that causes cysts to form in the ovaries. Common symptoms include irregular periods, acne, weight gain, excessive hair growth, and mood swings. However, many women overlook the early signs, as the symptoms can often be subtle and easily mistaken for everyday health issues. Also read | Nutritionist shares 7 tips to manage PCOS in just 4 weeks: 'Try seed cycling' Know the early signs of PCOS that women should watch out for.(Pixabay) In an Instagram post shared on July 9, Dr Suguna Deepti Kapila, a gynaecologist, wrote that PCOS often starts silently and is easy to miss. The gynac further shared the early signs of PCOS that women should watch out for: 1. Irregular periods but not absent Periods arrive late (35–40+ days), sometimes regular, sometimes delayed. Just brown spotting/light flow. 2. Mild skin and hair changes Sudden acne on jaw/chin. Greasy skin or oily scalp. Thicker upper lip or chin hair. More hair falls from the crown. 3. Weight gain, especially belly fat Gaining weight without major diet changes. Belly and waist fat increase. Feeling bloated/heavy often. 4. Sugar cravings and energy slumps Crave sweets/carbs after meals. Feel sleepy or dull after eating. Depend on caffeine/sugar to stay awake. 5. Mood and sleep disruptions Mood swings, anxiety near periods. Tired even after 8 hours of sleep. Trouble falling/staying asleep. Also read | Manage PCOS like a pro: Top tips to improve your reproductive health and unlock fertility 6. Skin darkening in folds Dark velvety patches on neck, underarms, or groin. Looks like dirt/tanning but doesn't go away. Skin feels thicker. 7. Trouble conceiving Irregular ovulation or missed ovulation. Thin endometrium or no dominant follicle seen. Difficulty getting pregnant. 8. Family history Female relatives with PCOS/diabetes. Facial hair in women in your family. Early hormone pill prescriptions. Tips to manage PCOS In an earlier interview with HT Lifestyle, Dr Supriya Puranik, Director – 9M Fertility and Senior Consultant Obstetrics and Gynecology at Ankura Hospital in Pune shared that PCOS can be managed naturally. Having whole foods, getting enough sunlight, cutting down on carbohydrates, working out regularly and having a well-balanced diet every day can help in managing the symptoms. Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
Hindustan Times
2 days ago
- Hindustan Times
AIIMS gut doctor shares 'No 1 tip to reduce acid reflux': Are caffeine, spicy food, mint chewing gum safe for you?
Dr Saurabh Sethi, a gastroenterologist trained at Harvard and Stanford in the US and AIIMS in India, shared some tips to help reduce acid reflux. In a 2024 interview with HT Lifestyle, Dr Meghraj Ingle, director and senior consultant, gastroenterology, Gleneagles Hospitals, Parel Mumbai, shared that acid reflux is seen when stomach acid moves up into one's esophagus, leading to symptoms such as heartburn. Also read | Dietitian shares 5 ideal meal timings and 4 foods to avoid to prevent acid reflux If you experience acid reflux symptoms, you may want to consider alternative gum flavours with mint. (Freepik) How to deal with acid reflux? In his Instagram post on July 15, Dr Sethi shared his 'No. 1 tip to reduce acid reflux', which included avoiding common trigger foods, such as citrus fruits, spicy foods. According to the gastroenterologist, you could also reduce symptoms of acid reflux by eating smaller, more frequent meals. He further suggested you limit caffeine, which can also relax the lower oesophagal sphincter and worsen acid reflux symptoms. Some natural remedies that may help alleviate acid reflux symptoms include ginger or chamomile tea, he added. In his caption, Dr Sethi wrote, 'No. 1 tip to reduce acid reflux from a gastroenterologist.' In the post he shared, Dr Sethi said, 'Avoid citrus fruits and spicy foods. Eat smaller, more frequent meals, and make dinner your lightest. Skip mint-flavoured gum (It can relax the lower oesophageal sphincter). Stay hydrated with water, not soda or caffeine. Try ginger or chamomile tea to soothe symptoms.' What are the symptoms of acid reflux? Dr Meghraj Ingle earlier told HT Lifestyle that the symptoms of acid reflux are nausea, chest pain, sore throat, burning sensation, headache, sour taste of the acid in the mouth, stomach cramping and pain, chronic coughing, shortness of breath and wheezing. As for the treatment, Dr Ingle advised, 'One has to savour each bite, chew the food properly and also recognise the hunger cues. Doing so can help to keep an eye on food consumption, allowing for better digestion, and even fostering a deeper connection with food that can reduce overeating. Remember, overeating causes acid reflux. Even probiotics help manage acid reflux. Probiotics and fermented foods restore digestive balance and improve the gut microbiome.' He added, 'Opt for yoghurt, kimchi, or kombucha to be able to ensure smooth gastrointestinal function. Stress is also a cause of acid reflux. Hence, stress reduction through yoga or meditation can help you to prevent acid reflux. Exercise daily, avoid acidic foods such as onions, tomatoes, and spicy food, eat smaller meals, refrain from wearing tight clothes, quit smoking and alcohol, and do not sleep immediately after eating. Follow these vital tips and you will surely be able to manage acid reflux.' Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
