Food and Nutrition Tips During Self – Quarantine

Balanced diet and Good nutrition is utmost important for health, particularly in times when the immune system might need to fight back.

Immunity is defined as the balanced state where the body is able to fight a disease-causing agent. During this COVID-19 pandemic we must emphasize on our eating habits.

Here are few simple ingredients which will help strengthen our immune system.

MULETHI

It has many antiviral, antimicrobial and anti-inflammatory properties which helps to bolster immunity. It can be consumed in its powdered form which can be added in making of tea or kadha as well by adding lemon juice in it.

TURMERIC

Adding turmeric and black pepper to our diet boosts our immune system. We can consume it in the form of tea along with water and spices like cinnamon, cloves, cardamom, saffron etc. or even we can have a glass of haldi milk ( golden milk), we can add it in soups and it can also be added to plain rice.

Onion Tea For Immunity:

Ingredients: 1chopped onion, 2-3 slices of garlic, 2 cloves, 1 bay leaf, 2 cups of water.
Method:  Add all ingredients to the hot water and bring it to a boil. You can add 1 spoon of honey to enhance its taste.

ANTIOXIDANTS

• Onions
• Ginger
• Garlic
• Carrots
• Broccoli
• Spinach
• Berries
• Pumpkins
• Potatoes
• Green tea

VITAMIN C

• Guavas
• Berries
• Papaya
• Oranges
• Kiwi
• Amla
• Lemon
• Sweet lime
• Broccoli
• Bell peppers
• Spinach

PREBIOTIC FOODS

• Flax seeds
• Chia seeds
• Apples
• Oats
• Barley
• Potato
• Bananas
• Garlic
• Kiwi
• Legumes
• Onion
• Tomato
• Soyabean

FERMENTED FOODS

• Sauerkraut
• Yogurt
• Cheese
• Homemade pickles

Written by:- Ms. Pallavi Kapoor (M.Sc Nutrition & Dietetics, M.Ed), CREST teacher, MRIS-14 Faridabad