Once again Ramadan is here with us, and this time it found us with the COVID-19 and the #quarantine life, which is starting to feel a lot like the new normal. Both of these combined means that you have to prepare your body for 30 days of fasting, in addition to keeping it healthy. After all, a healthy diet helps to maintain and improve overall health. Proper nutrition and hydration are also essential. Also, did you know that people who follow a healthy balanced diet plan have a stronger immune system and stay healthy during the fasting period? No? Well, Archana Baju, a clinical dietician in Abu Dhabi is here to tell you how you can improve your body’s immune system and stay healthy this season.
Tips on How to Improve Your Immune System
Fresh food all the time
Eat fresh foods every day which include fruits, vegetables, legumes, lentils, whole grains (wheat, Brown rice, Oats, Corn, Quinoa), milk products and lean protein choices (eggs, chicken, fish and beef). And while at it, avoid all processed foods, and packed foods loaded with salt and sugar.
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Balance your diet
A balanced diet can help for a better immune system. Include lots of fruits and vegetables rich in Vitamin B, C, E, A and D Like 0range, lemon, kiwi, strawberry, mango, guava, broccoli, green leafy vegetables, mushrooms, peppers, tomatoes, pumpkin, carrot, sweet potatoes, cabbage, cauliflower, nuts, and seeds-fortified cereals.
Stay away from fried foods and sugary desserts
Replace fried foods and sugary desserts with healthy alternatives. Adopt healthy cooking methods like steaming, poaching, baking, sautéing, and stir-frying. Also, use minimal salt for cooking and instead add herbs, spices, lemon, garlic and other seasonings.
Animal fat is not that good
Trim off the visible fat from any meat, skinless chicken is also the best option. Include good protein choices for Iftaar and Suhoor. Protein-rich foods fill you for longer. Additionally, don’t overcook the veggies as they tend to lose the nutrients, colour and flavour.
SEE ALSO: 5 Effective Workouts You Can Do at Home While Social Distancing
Hydrate your body
To boost your immune system, drink lots of water. Also, choose low-fat dairy (milk, Laban, yoghurt, fresh juices (no added sugars), coconut water, herbal teas and soups for hydration). If you want to snack, eat fresh fruits, veggies and Nuts.
Exercise
Stay active – whatever and whenever possible at home. Small walks, climbing stairs, stretch or just do any fitness activities even if it means following a yogi online.
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