What if we tell you that your \u2018Yo-yo\u2019 dieting plan is putting your essential nutrition cycle off the clock? In our battle against Covid 19, we\u2019ve come across one word that has gathered maximum importance in our day-to-day life. Immunity! Here we have curated a list of immunity boosting foods for Covid to help you maintain your health standards with regular kitchen ingredients, and small lifestyle tips that help you. 21 Immune-Boosting Indian Foods That should be in Your Diet Top 21 immunity rich foods and practices to regain healthy diet habits, maintain nutritious fluid intake, build high energy levels, and to follow healthy practices can be of real help in the current times. So, let us engage ourselves in acquiring a healthy lifestyle by taking note of some beneficial activities! 1. Watermelon Juice Watermelon has high water content, and is a powerful antioxidant. Its amino acids can help you to elevate your workout routine. It contains fiber that encourages a healthy digestive tract. Recipe Watermelon Juice can be prepared easily at our home following these few steps: \tStep 1: Chop a bowl of watermelon. \tStep 2: Drop the pieces in a processor. \tStep 3: Add \u00bd a tbsp of grated ginger.\u00a0 \tStep 4: Blitz it until it turns into juice. \tStep 5: Add a squeeze of lime as per your taste. Serve cold. Preparation Time 5-10 minutes Why Watermelon Juice? Watermelon has high water content and also provides some fiber. These nutrients help promote a healthy gut by preventing constipation and promoting regularity of bowel movements. Water 92% Carbohydrates\u00a0 2% Dietary Fiber\u00a0 1% Vitamin A\u00a0 11% Vitamin C 11% Best Time to Consume Watermelon Juice Morning hours.\u00a0 2. Moringa Leaves How can you add moringa to your diet? Here's how. Recipe \tStep 1: Add chopped onions and Moringa leaves to 1 tbsp of oil. \tStep 2: Saute and cook till leaves wilt and rawness goes away. \tStep 3: Season with salt and saute again. \tStep 4: This nutrition-sense mixture can be added to a chilla or uttapam batter. Add it to an aloo sabzi, paranthas and sandwich filings. Preparation time: 20 minutes Why would you prefer Moringa leaves? It acts as an antibacterial agent and is anti-inflammatory. It remains a good source of Calcium, Iron and more. Carbohydrates\u00a0 12.5 gm Fiber 0.9 gm Vitamin B1 0.06 mg Vitamin B2 0.05 mg 3. Kadha with Saffron Kadha is an Ayurvedic homemade drink prepared with raw herbs and spices. It is a hybrid or concoction of herbs carrying medicinal properties and contains healing potential. It is helpful in terms of boosting overall immunity. Here is a simple recipe of kadha made using multiple ingredients like saffron, cardamom and cinnamon.\u00a0 Recipe Ingredients \tCinnamon stick - 1 inch \tGreen cardamom - 4 to 5 \tCloves - 3 to 4 \tNutmeg - a small pinch \tSaffron strands - 6 to 7 \tBlack peppercorns - 4 to 5 \tGinger - \u00bd a inch \tWater - 400 ml Method \tStep 1: Put the water on boil. \tStep 2: Crush the ginger a bit and add to boiling water. \tStep 3: Add the cloves, cardamom, nutmeg, black peppercorns and cinnamon stick. \tStep 4: Keep boiling . \tStep 5: Add the saffron strands and boil a bit more. \tStep 6: The colour of the water will change to saffron yellow. \tStep 7. Strain and consume. Preparation time:\u00a0 8 to 10 minutes 4. Healthy benefits of Yoga The origin of the word \u201cYoga\u201d lies in a sanskrit word, \u201cYuj\u201d, which means \u201cunite\u201d or \u201cto join\u201d. It is said to be an ultimate path to realism, and connecting with your body, mind, soul on a spiritual level.\u00a0 How is Yoga beneficial? \tLowers stress hormones \tCalms the nervous system \tGood for heart health \tImproves breathing \tBetter posture and flexibility Few postures that can help boosting immunity: \tShishuasana (child pose) \tSetu Bandhasana (bridge pose) \tBhujangasana (cobra pose) \tDhanurasana (bow pose) \tMatsyasana (fish pose) NOTE: It\u2019s better to consult a doctor before performing any exercise regimes. 5. A delicious way to boost your nutrition: Smoothies A smoothie is a drink made from pureed raw fruit and\/or vegetables, using a blender. The first smoothie-like beverages were made in the 1900\u2019s.\u00a0In 1935, Fred Osius created the well known Waring Blender. Smoothies were made only with fruits that were available during the season, because frozen food wasn\u2019t available. Here is a quick smoothie recipe that is made using soy milk, bananas, oats and peanut butter. Yum! Recipe Ingredients\u00a0 \tPlain Soya milk - 250 ml\u00a0 \tRolled oats - 1 tsp \tPeanut butter 2 tsp \tLemon juice of \u00bd a lime \tBanana - 1, chopped \tChiku pulp from 2 chikus \tDry roasted, crushed peanuts Method \tStep 1: \u00a0Place everything in a blender except crushed peanuts. \tStep 2:\u00a0 Blend and serve topped with crushed peanuts. \tStep 3: Adjust consistency with the help of soya milk. \tServe fresh! Preparation time:\u00a0 5-10 minutes 6.\u00a0 Role of Vitamin E It works as a fat soluble antioxidant which is capable of hosting immune functions and fighting infections. It also works as a good source of skin wellness. Easy ways to obtain Vitamin E: Wheat germ oil - \tIs extracted from the germ of the wheat kernel. \tPotion for skin wellness. \tGood source of Vitamin E, Potassium, and Zinc. \tFiber and healthy fats. Mangoes -\u00a0 \tRich in carbohydrates \tHigh in fiber \tAlso rich in Vitamin A and Vitamin C\u00a0 \tContains folate Almonds -\u00a0 \tAnti-oxidants \tZero cholesterol\u00a0 \tHigh in sugar \tGood for heart health \tRich in Vitamin E 7. A few minutes in the sun can help elevate your mood naturally? Sitting in the sun increases your brain\u2019s capacity to release a hormone called serotonin which helps boost mood and help you feel calm and composed. A dip in the level of serotonin can result in episodes of increased stress.\u00a0 When your skin is exposed to the sunlight, it makes Vitamin D from cholesterol, which is essential for healthy bones and for the body to absorb calcium and phosphate from the diet. Lack of Vitamin D can lead to bone deformities. How long should we be in the sun? The time frame remains different for different people. Depending on the skin type, color, texture and how much skin is exposed to the sun! It is important to enjoy the sun safely when you are out and about. It is better to resort to tools like \u201cThe UV index\u201d to know how strong the sun\u2019s rays are and if there is a high risk of sunburn. When the UV Index is 3 or more, it is enough to cause damage for some skin types and therefore apply sunscreen and cover well. 8. A mineral for speedy recovery: Zinc Referring to immunity boosters we majorly point out their vitamin and mineral content. Zinc being one of the most important mineral, provides us with: \tBetter immunity \tAntioxidant properties \tNeeded for blood clotting Zinc deficiency may lead to- \tHigh blood pressure \tChronic diseases \tDelayed wound healing \tWeight loss Meat, Legumes, Seeds, Nuts (peanuts), Dairy foods (cheese and milk), Eggs are a few foods that are rich in Zinc and can help you for speedy recovery and prevention of infections. 9. Coconut water and its nutritional value in our day to day life Coconut water is one of the most beneficial immunity boosting drinks, as it: \tContains antioxidant properties \tHelpful to reduce heart disease risk \tSource of hydration \tMay have benefits against diabetes One cup of coconut water (240ml) can provide: Carbs 9 grams Fiber\u00a0 3 grams Protein\u00a0 2 grams\u00a0 Vitamin C\u00a0 10% Magnesium\u00a0 15% Manganese\u00a0 17% Potassium\u00a0 17% Sodium\u00a0 11% Calcium\u00a0 6% Rich in nutrients and vitamins like riboflavin, niacin, and folates, coconut water has antiviral and antibacterial properties that can help increase your body\u2019s immune system. 10. Benefits of a proper sleeping schedule We often neglect one crucial factor when we talk about boosting immunity and keeping our insides healthy; A proper slumbertime. Planning a sleep schedule is essential for: \tBetter productivity and concentration \tCalorie regulation \tMore energy and better coordination \tPreventing stress \tLower inflammation\u00a0 According to CDC, the breakdown is as follows: \tNewborns (0-3 months)- 14-17 hours \tInfants(4-12 months)- 12 - 16 hours \tToddler (1-2 years)- 11-14 hours \tPreschool (3-5 years)- 10-13 hours \tSchool age (6-12 years)- 9-12 hours \tTeen (13-18 years)- 8-10 hours \tAdult (18-60 years)- 7 plus hours \tAdult (61-64 years)- 7-9 hours \tAdults (65+ years)- 7-8 hours So plan your time to hit the pay and maintain smooth functioning! 11. Healthy breakfast options: Cornflakes with milk! A healthy breakfast can give a good headstart to your head. Is cornflakes your go to breakfast option? Allow us to bring something more to you. What Else Can You Add To Your Bowl Of Cornflakes? \tBanana \tAlmonds \tRoasted flax seeds \tAlmond milk Vitamin and mineral content: Banana- rich in potassium Almonds - rich in Vitamin E\u00a0 Roasted flax seeds - high in omega 3 Almond milk - low in calories, high in calcium and vitamin E 12. Immunity boosting beverage: Tea\u00a0 Discovery of tea dates back to almost 5000 years, and since then it has been one of the most important beverages, and for good! Let us learn few crucial benefits of tea: \tHelps in weight management \tImproves heart health \tAntioxidant-rich \tLess caffeine than coffee Recipe Make your tea appetizing with this easy chai masala recipe:\u00a0 \tGreen cloves - 1.5 tbsp \tCinnamon stick - 3 to 4\u00a0 \tCloves - \u00bd tbsp \tBlack pepper - \u00bd to 1 tsp Method: \tStep 1: Dry roast the above ingredients. \tStep 2: Cool them completely. \tStep 3: Grind all of these into a fine powder. \tStep 4: Now add the grated nutmeg. \tStep 5:\u00a0 Add the ginger powder. \tStep 6: Mix everything well and keep it in an air tight container. \tStep 7: Use 1-2 tsp per cup. 13. A quick way to boost your energy: Exercise! A quick session of exercise can multiply your work compatibility, but before learning more about it let us see some facts- \tOnly 10% of people are successful at losing weight by diet alone. \tIt takes the body six to eight weeks to adapt to an exercise program. \tNearly 50% of all young people ages 12-21 are not vigorously active on a daily basis.\u00a0 Is working out an empty stomach safe?\u00a0 This practise is called \u2018Fasted Cardio\u2019, which is working out an empty stomach can help reduce weight and burn more fat. However, exercising after breakfast can boost energy and improve performance further.\u00a0 What are the few exercises that can boost your energy? These are the few activities that might help: \tCat camel stretch \tJumping jacks\u00a0 \tBalancing table pose\u00a0 \tLeg squats\u00a0 \tPush ups\u00a0 \tBicycle crunches 14. Let\u2019s celebrate a popular Indian breakfast: Poha! There are a certain benefits of Poha and therefore it can be easily considered as a wholesome meal, let us see how- \tIt remains low in calories \tAdded veggies makes it a balanced meal \tIt has about 76.9% of carbohydrates\u00a0 \tIt is rich in fibre \tHelpful in curbing mid day meal cravings \tIt is good for those having diabetes, skin and heart problems Recipe Instead of the regular poha, opt for this combination- \tPoha - 1 cup \tCurd\u00a0 - 2 cups \tGur (Jaggery) - as per taste \tProtein powder - 1 to 2 tsp \tMix everything well and consume immediately. \tWater can be added to loosen a bit.\u00a0 Few benefits of the ingredients above- \tCurd: It is probiotic and helps boost immunity. It also helps in improving digestion. \tGur: It helps to cleanse the liver, and is rich in zinc and selenium. \tProtein Powder: It aids muscle growth and supports weight management. \tA great breakfast option for Summers. Share this recipe with your friends who love poha! 15. Let\u2019s check a healthy smoothie recipe! A wholesome smoothie can be a best go-to energy drink, so let us check out this recipe- Recipe Ingredients -\u00a0 \tMango Pulp- 1.5 cups \tCurd - 2.5 cups \tChopped banana- 1 \tHoney- 2 Tbsp \tOats- 2 Tbsp \tAlmond powder- 2 tbsp\u00a0 Method \tStep 1: Blitz all the ingredients in a blender. \tStep 2: Ice cubes can be added \tStep 3: Top it up with chia seeds (1 tbsp) \tStep 4: Roasted coconut flakes (1 tbsp) \tStep 5: Roasted watermelon seeds (1 tbsp) Benefits of the above ingredients \tMango- Contains calories, protein, carbs\u00a0 \tCurd- Improves digestion \tBanana- Contains antibacterial properties \tHoney- Antioxidant\u00a0 \tOats- Improves blood sugar control \tAlmond powder- It is high in vitamin E and magnesium 16. Meditation: A medium for overall well being! Let us see few popular meditation types- \tMindfulness meditation \tSpiritual meditation \tFocused meditation \tMovement meditation \tMantra meditation\u00a0 What is a proper way to meditate? \tSit or lie comfortably \tClose your eyes \tBreathe naturally \tFocus your attention on your breath and how your body moves with each inhalation and exhalation.\u00a0 How is it helpful?\u00a0 Meditation helps in- \tImproving your memory \tReducing blood pressure \tSlowing down some neurodegenerative diseases \tIncreasing neuroplasticity of the brain \tBoosting immunity and cognitive functioning\u00a0 Meditation is a way for nourishing the divinity in you!\u00a0 17. There is nothing more wholesome than a healthy omelette! A single large boiled egg can provide you with- \tVitamin A: 6% of the RDA\u00a0 \tFolate: 5% of the RDA\u00a0 \tVitamin B5: 7% of the RDA \tVitamin B12: 9% of the RDA\u00a0 \tVitamin B2: 15% of the RDA\u00a0 \tPhosphorus: 9% of the RDA\u00a0 \tSelenium: 22% of the RDA\u00a0 RDA (Recommended Dietary Allowance): 3 whole eggs per day are perfectly healthy. Recipe Add the following ingredients to your everyday omelet to make it more nutritious. Ingredients \tEggs -\u00a0 4 \tBlack pepper - 5 to 6 crushed \tTomatoes - 2 medium \tFresh coriander sprigs - 3 to 4 \tFlax seeds - roasted - 1\/2 tsp \tRaw garlic slivers - 4 to 5\u00a0 \tOlive oil - 2.5 tsp approx \tSalt - to taste Method \tHeat up a pan. \tAdd the olive oil. \tAdd the garlic. Brown them a bit. \tWhisk eggs, season them with salt and pepper. \tPour it in the pan and let it cook on one side. \tPlace tomato slices, coriander sprigs and flax seeds on it. \tCarefully flip and cook on the other side. \tCook and serve immediately. 18. Benefits of milk in our day-to-day routine There have been multiple debates over time about the benefits of having milk, both for adults and children. Here are nine essential nutritious benefits that one can derive from milk- \tCalcium: Builds healthy bones and teeth \tProtein: Serves as a source of energy\u00a0 \tPotassium: Helps maintain a healthy blood pressure \tPhosphorous: Generates energy \tVitamin D: Helps maintain bones \tVitamin B12: Maintains healthy red blood cells \tVitamin A: Maintains the immune system \tRiboflavin (B12): Converts food into energy \tNiacin: Metabolizes sugars Calcium needs All in all, women aged between 19 and 50 need 1000 milligrams of calcium per day and 1,200 milligrams after the age of 51. Whereas, men aged between 19 to 70 require 1000 milligrams of calcium per day and 1,200 milligrams thereafter. Why is vitamin D intake essential after our body acquires calcium?\u00a0 One cup of milk supplies around 30% of our daily vitamin D needs. Calcium makes your bones strong, but it takes an adequate amount of vitamin D for your body to help absorb the calcium intake.\u00a0 After all, it is always better to learn about our nutrition intakes before we prepare our meal plans! 19. Ways to release anxiety at home! Mental health and physical health deserve equal importance. Anxiety, although treatable, very few people come out and seek proper treatment for it! Let us look at some ways to reduce anxiety at home- \tExercises\u00a0 \tReduce caffeine anxiety \tWrite your thoughts: Journaling \tAvoid procrastination: Get in a habit of making a to-do list \tPractise yoga \tMeditation\/Mindfulness Supplements that promote stress and anxiety reduction- \tOmega 3 fatty acids \tGreen tea \tLemon balm \tAshwagandha\u00a0 Note: Consult with a doctor if you have any previous medications.\u00a0 What can you do for a quick impact: Deep Breathing\u00a0 The body scan technique blends breath focus with progressive muscle relaxation. After a few minutes, you focus on one part of the body or a group of muscles at a time and mentally release any physical tension you feel there.\u00a0 Remember you are not alone in this! 20. A wholesome meal to keep you fit as a fiddle! Instead of your usual plain idli, carrot sambhar, coconut chutney, swap it up with- Recipe Ideas \tMillet based idlis and dosas. These are packed with protein. \tAdd some carrots. It contains calcium and vitamin A. \tInclude moringa which is rich in antioxidants. \tGhia or bottle gourd helps enhance immunity \tAdding amla or Indian gooseberry gives a boost of Vitamin C. \tPeanuts are high in zinc and can be easily added to multiple dishes. \tCoriander chutneys may help the immune booster \tCoconut is a great ingredient to add to your meals. \tGreen chillies- combats sinus infections\u00a0 Make use of these ingredients to increase your nutrition intake! 21. Chutney recipes to compliment your usual meals! Let us look at the following chutney recipe to supplement our meals with nutritions! Recipe - Green Chutney With Vitamin C \tCoriander leaves - 300 gms \tAmla - 3 pieces \tMarua leaves - 10-15 leaves \tGreen chillies - 2 \tTomato - 2\u00a0 \tBhuna jeera- 1 Tbsp \tBlack peppercorns - 3 to 4 \tGinger - 1\u00a0 Method \tStep 1: Add all the ingredients to a blender jar.\u00a0 \tStep 2: Blend it till all the ingredients turn into a coarse paste. \tStep 3: Add a few tablespoons of water to blend it further. \tStep 4: This chutney can be stored in the refrigerator and consumed uptil 5-7 days. \tNote - You can add rock salt to your chutney right before consumption if required. Recipe - Sprouted Kala Chana Chutney \tKala chana -\u00a0 \u00bd cup \tFresh grated coconut -2 tbsp \tDried red chilli -1 \tSoaked tamarind pulp - \u00bc tsp \tSalt to taste. \tGround nut or coconut oil -2 tsp \tBlack mustard - \u00bd tsp \tChana dal\u00a0 - \u00bc tsp \tUdad dal - \u00bc tsp \tFresh curry leaves - 5 to 6 Method \tSoak kala chana overnight. Later leave it to sprout in a cloth or sprout box. \tGrind together\u00a0the folliwng with the help of water- \tSprouted kala chana, fresh grated coconut, Dried red chilli, salt and\u00a0 \tSoaked tamarind pulp.\u00a0 \tGive a tadka to this mixture -\u00a0 \tHeat ground nut or coconut oil. \tAdd black mustard and let it crackle. \tAdd chana dal, udad dal and fresh curry leaves. \tPour the tadka over the chutney. Eat nutritious and stay healthy! Frequently Asked Questions Here are some interesting FAQs on immunity boosting foods for COVID. 1. What are signs of a weak immune system? Answer: A few signs can be high stress levels, constantly catching cold, feeling tired all the time, frequent infections, low energy levels. One can do well and improve immunity with having a balanced diet and maintaining a proper schedule along with some form of workout. 2. What foods can harm immunity? Answer: A few foods that might harm your immunity can be, salty foods, fried foods, fast foods, added sugar, foods high in omega-6 fats, and highly refined carbs.\u00a0 3. Does hot water increase immunity? Answer: Warm water stimulates appetite, helps indigestion, cleans the urinary bladder and is also good for curing some diseases. Hence, it can act as a natural immunity booster in a small way. 4. What is the most powerful immunity booster? Answer: Vitamin C is one of the biggest immune system boosters of all. 5. How can I boost my immune system fast? Answer: Eat a diet high in fruits and vegetables, get adequate sleep, try to minimize stress, and exercise regularly. These can be a few ways that will help you to build a strong immunity system. Final Words Our body is the only constant that we will carry throughout, and somehow we have been successful in neglecting to learn more about it or to take care of it. Be it because of our tough work schedules, or our carefree attitude, we have stopped paying much attention to it. The current times have made us realise the crucial need of evaluating our lifestyle patterns. And in turn making us aware of our food habits. This article will make you aware of the things that you have been missing out on in order to comply with your hectic work patterns, such as, immunity boosting foods, immunity boosting practices and will make you turn your focus on what is more important! Moreover, a healthy diet is beneficial but not enough. Along with a healthy diet, certain activities, practices are becoming a dire need in our day-to-day life for improving our immune system.\u00a0 So, engage with us in the comments below and tell us your favorite meal, your go-to energy drink or your immunity boosting practices and let us all grow healthier together!