Deadly COVID-19 has again taken a toll on our health during the second wave in India. Amid the
existential struggle for oxygen, medicines, and beds in the hospitals, staying at home and self-care of
Health and Immunity is the best way to safeguard oneself and win against the evil coronavirus.

“Good Nutrition, Exercise, and Breathing are the key components to keep your immune system Healthy!”
says Rakshita Mehra- Founder of Nutrishala. While some Super Food against illness is a myth, we have
to eat a varied pallet of food in order to stay protected against this infectious disease. “Impactful measures
when followed correctly can improve and boost our immunity,” adds the nutritionist.

1. Take care of Hydration
Hydration plays an extremely crucial role in the body’s response and recovery from the
Coronavirus. Hydration helps to relieve congestion. It helps in flushing out toxins and sustaining
the mucus membrane of the nose and upper respiratory tract . Plain water, Coconut water, Milk,
Buttermilk, Lemonade, Soups and Broths, Fruits such as watermelon and muskmelon are
excellent sources of hydration.

2. Proteins
Proteins are needed by the body for growth, maintenance and repair of body tissues. Immune
proteins help to fight against foreign invaders invading our body and thus help in boosting the
body’s resistance to disease. 1 gm. of Protein per Kg. body weight is necessary to fight against the
coronavirus. Rich sources of Proteins include Eggs, Poultry, Milk and Milk Products, Soy
Products, Beans and Pulses, Nuts and Oilseeds.

3. Vitamins and Minerals:
Vitamins and minerals are required by our body for its normal functioning and maintenance of
our body tissues especially during this devastating pandemic situation. Vitamins such as Vitamin
A, D, E and C are of utmost importance to support and build our immunity. On the other hand,
Minerals such as Zinc, Magnesium and Selenium help reduce oxidative stress and boost
production of immunoglobulins in the body. Citrus fruits, whole grains, nuts and oilseeds, eggs,
pulses and legumes, green leafy vegetables, milk and milk products should be incorporated to get
the doses of these vital vitamins and minerals.

4. Omega 3 Fatty Acid
Nuts like almonds, walnuts, and seeds like Chia seeds, Pumpkin seeds, Sunflower seeds intensify
the role of immune cells in our body. A fistful of nuts and seeds is all you need to keep improving
your immunity as well as your health.

5. Prebiotics and Probiotics:
Food is the best medicine. Garlic, Onion, Banana, Apples, Curd, Buttermilk, Barley, and Yoghurt
are the food items that enhance immune responses and help balance the good bacteria in the gut.

6. Herbs and Spices
History repeated itself in the 21st century as Grandmother’s kadhas again came to the rescue!
Ginger, Giloy, Tulsi, Turmeric, Cinnamon, Star anise, Fenugreek seeds and Garlic have amazing
healing powers. Their antiviral, antimicrobial functions have made them Health Heroes. It is
advisable to drink kadha and concoctions in moderation.

“Prevention is always better than Cure! Harega Corona! Jeetega India!”