Plant-Based Diet: It's Benefits, Superfoods To Include To Boost Immunity

Under the present circumstances, it is exceedingly important to develop a robust and resistant immune system for the body to safeguard itself from deadly contamination. While following the basic personal and respiratory hygiene, it is also pertinent to eat healthy and well balanced meals, engaging in physical activity, getting proper sleep, practicing meditation and mindfulness to manage stress and optimise hormone levels.

During this time, the current trend is around consuming superfoods as they are perceived to be immunity boosters but do they really work? There are some naturally occurring superfoods which when consumed amplify our immune systems to a great extent. Foods like mushroom, watermelon, yoghurt, spinach, sweet potato, broccoli, turmeric, honey, etc have the potential to strengthen the body's disease fighting mechanism considerably.

(Also read: 3 Immunity-Boosting Recipes To Make At Home During The Coronavirus Quarantine)

Is This A Right Time To Switch Your Diet?

This can be seen as the right time to make a switch or to start a plant-based diet. Plant and whole food-based diet is of the utmost importance as it reduces the risk of disease and improves health and well-being. To name a few, it helps in decreasing the risk of heart disease, stroke, obesity, high blood pressure, high cholesterol, type 2 diabetes, many cancers, etc. Plant-based diet is a nutrient rich diet that enables the replenishment and fortification of the immune system.

Superfoods To Try Now

Here are a few significant tips to follow and superfoods you can consume to enhance one's current immunity levels:

1. Vitamin A: It helps antibodies respond to toxins and alien particles. Make sure that you include carrots, kale, spinach, sweet potatoes, broccoli and apricots in your diet as they are rich in beta carotene, which gets converted to Vitamin A. 

2. Vitamin C is important for increasing the blood levels of antibodies and helps white blood cells in determining the nature of threat. Consuming at least 200 mg of Vitamin C helps in reducing the duration of cold symptoms. Foods rich in Vitamin C include oranges, grapefruit, kiwi, strawberries, Brussels sprouts, red and green peppers, broccoli, cooked cabbage and cauliflower.

3. Vitamin D regulates protein production that is important for eliminating harmful viruses and bacteria. It is also essential for regulating the amount of the white blood cells T2 killer lymphocytes and their function. Good food sources of Vitamin D fortified milk and plant milk products; cheese, fortified juice, tofu and mushrooms.

Every person has an immune system, but it is also possible to further build it and boost it by various methods of Ayurveda. Apart from social distancing, building your immune system is the best precaution we can take.

About the author: Mihir Gadani is the co-founder of OZiva, pioneers of clean, plant-based nutrition in India. He is a biotechnologist and bioinformatician, a brain behind the philosophy that drives OZiva.

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