As you know to fight with COVID-19 like deadly disease you need to boost your immunity. And Vitamin C is one the major source helps to improve the immunity. Though, there are many food items rich with Vitamin C, but it not possible for everyone to consume all of them as few are unaffordable for everyone and few are difficult to find or cook.
But there are few foods you can easily find nearby your shop or supermarkets. You can easily find and add these foods into your daily diet to boost your immunity and stay protected from various diseases. So, let’s find out what are the foods.
6 Vitamin-C Rich Foods for Immune System
Oranges are citric fruit containing more than 53% Vitamin C with antioxidant properties. Oranges also contains the different kinds of vitamins and essential nutrients helps to boost our immune health and protects our cell from damage caused by free radicals.
Apart from that, oranges are also ample source of Vitamin D, a nutrient that plays an important role in regulating our immune response system.
Amla which is also known as Indian Gooseberry, a small fruit laden with nutrients and provides many health benefits. It is a source of Vitamin C, which acts as a powerful antioxidant and is beneficial for our nervous system, immune system, and skin.
If you consume one Indian Gooseberry daily it can help you meet 46% of the Daily Value of Vitamin C. Moreover, Amla also contains manganese that supports our metabolism, bone formation, reproduction, and immune response.
Lemon an easily available fruit is one of the most common sources of Vitamin C and other antioxidants that are considered very effective in fighting foreign pathogens and strengthening your immune system along with benefit to your digestive system.
This small, yellow citrus fruit contains a considerable amount of thiamin, riboflavin, vitamin B-6, pantothenic acid, copper, and manganese.
A seasonal fruit, Guava is another richest source of vitamin C. Really, one guava provides double with the amount of Reference Daily Intake (RDI) for vitamin C, which is more than one orange. Though, it is a seasonal fruit but if possible get it.
This fruit also contains a high amount of potassium, calcium and iron. The antimicrobial properties can help to kill harmful bacteria and viruses that can lead to infection mainly monsoon season or when season get changed from one spell.
Do you know a medium-sized papaya contains double amount of the daily recommended amount of Vitamin C. And this sweet and perennial fruit has been used for centuries to make medicines to cure several ailments in your body.
Papaya also contains a digestive enzyme called papain that has anti-inflammatory effects. Apart from that, papaya contains decent amounts of potassium, magnesium, and folate, all of which are beneficial for your skin, immunity and overall health.
Most of the people don’t know that capsicum has an equal amount of Vitamin C as compared to any citric fruit. Actually, we often ignore this vegetable when it comes to boosting our immune health, and capsicum is one of them many people don’t eat.
This green, yellow and red vegetable is loaded with Vitamin C and beta carotene, which can boost your body’s natural defense system, improve your skin quality and keep your eyes healthy. It can also help to reduce oxidative stress, a prominent cause of a weak immune system, helping your body to stay protected from various diseases.
10 Best Foods Improve Your Brain Function and Memory Development
Brain is one of the most crucial parts of your body, build with billions or cells and neurons having the immeasurable power. Yes, brain controls the functions of your whole body like allowing the heartbeat, lungs to breathe and let you feel something or think about various things happening in your life with emotions and expressions thanks to brain.
Owing to such complex functions, brain is such an energy-intensive organ and uses around 20% of the body’s calories. Thus, high energy consuming organ also needs abundance of nutrients and fuel to stay healthy and work properly round-the-clock.
And foods we eat have big impact on the health and structure of our brain. Hence, eating the right food is very important to keep your brain keep function and healthy. Right here we brought the list of ten best foods that are good for your brain health.
Top 10 Foods Good for Brain Health
#1 Leafy Greens
As per the scientific research green leafy vegetables like kale, spinach, collards, romaine lettuce and broccoli are rich in brain-healthy nutrients such as vitamin K, lutein, folate, and beta carotene. And plant-based foods like green vegetables may help slow cognitive decline. Such plants also contains phytonutrients that is a natural compounds produced by plants promote healthy cell growth and reduce inflammation with strong memory power.
#2 Nuts & Seeds
Nuts and seeds contain omega-3 fatty acids and antioxidants like vitamin E, that support brain health in older age protecting cells from oxidative stress caused by free radicals. As per the studies, regular intake of nuts and seeds linked to better brain function in older age as it improves the cognition and reduced risk of Alzheimer’s disease.
Beans – an ultimate brain-friendly food contains magnesium, zinc, fiber, antioxidants, and folate. And Folate in particular is essential for brain function deficiency of which can lead to neurological disorders, like depression and cognitive impairment. Actually, beans are slowly digested, nutrient-dense starches that provide the brain with its preferred fuel called glucose. So, add lentils and soybeans to kidney beans and black beans in your regular diet.
#4 Whole Grains
Whole grains are the best source of carbohydrates that easily converts into energy. A diet packed with whole grain-rich foods promotes cardiovascular health, which flows to the brain. And like other body parts, the brain cannot concentrate and function without energy. Our brains are fueled by an adequate, steady supply of energy in the form of glucose in our blood to the brain. You can consume oatmeal, whole wheat bread or pasta and brown rice etc.
Fish, especially fatty or oily fish have rich source of omega-3 fatty acids that increases the blood flow in the brain helps to build membranes around each cell in the body, including the brain cells. They can, therefore, improve the structure of brain cells called neurons. Salmon, mackerel, tuna, herring and sardines are the Omega-3 rich oily fishes.
#6 Olive Oil
Olive oil is a good resource for monounsaturated fats. And as per the research and studies, extra virgin olive oil is rich in antioxidants like polyphenols that are known to slowdown the ageing related process, prevents memory deficits and reduce the deteriorative effects of various diseases on the brain functions. Olive oil contains the healthy fats that help reduce cholesterol but also contain vitamin E, a brain-boosting nutrient.
Just like dark chocolate, berries also contain flavonoid antioxidants that are good food for your brain. And as per the research and studies, consumption of blueberries may help improve or delay short term memory loss. And women who consumed two or more servings of strawberries and blueberries each week delayed memory decline by up to two-and-a-half years.
#8 Dark Chocolate
Coca powder and dark chocolate are packed with a few brain-boosting compounds, including flavonoids, caffeine and antioxidants that improve blood flow to the brain and reduce inflammation. Chocolate is also a legitimate mood booster and antioxidants are especially important for brain health, as the brain is highly susceptible to oxidative stress, which contributes to age-related cognitive decline and brain diseases.
#9 Coffee & Green Tea
Coffee is also a good source of antioxidants that support brain health especially when person gets older. Actually, caffeine causes an increase in brain entropy – complex and variable brain activity. And when entropy is high, the brain can process more information. The caffeine in coffee blocks a substance in the brain called adenosine, which makes a person feel sleepy. Caffeine also help solidify new memories and potentially decrease the risk of dementia.
#10 Wine (Optional)
As per the research and studies, regular but moderate consumption of alcohol like wine, can lower inflammation in the brain and help it clear away toxins, including those linked to serious diseases of the brain. Red wines contain flavonoids, that plant-produced compound known for its anti-inflammatory properties and neuroprotective qualities. Alcohol may trigger acetylcholine, a neuro-transmitter involved in learning and memory, in the hippocampus.
Eight Spices You Must Have in Monsoon: Benefits of Spices in Food
Monsoon on the peek, also makes bacteria and virus more active attacking the human body. This rainy season also stimulate people to enjoy more spicy foods adding taste to their mouth through multi-cuisine food items at their home.
Spices not only add taste to your food, but also benefits to your health. As monsoon is also a season for impaired immunity or slow digestion, so you must have spices into your food during the rainy season to protect us against various types of infections. Hence, here we brought eight must have spices during monsoon stay protected from various diseases.
8 Must Have Spices in the Monsoon
With antioxidant, anti-inflammatory and immunity-boosting properties, turmeric makes it a must-have spice in your all types of foods. And the star behind the popularity of this spice is curcumin – a bio active compound of turmeric.
And, as per various medical studies, turmeric improves immunity and protects our body from various infections. Furthermore, Ayurveda also recommends turmeric to balance vata and pita doshas, which are most affected during the monsoon.
Cinnamon contains polyphenols that makes it one of the most important spices. Apart from presence of antioxidants, cinnamon it also has compounds that show anti-inflammatory action that helps to repair the body tissue and strengthens it to fight infection. Another compound, Cinnamaldehyde in cinnamon, helps with respiratory tract infections.
In monsoon, Ginger is one the must have spice that pacifies the cough and cold, that is very common during monsoon season. It is great remedy for sore throat and also boosts immunity, especially to fight with common cold and flu. Ginger contains the natural expectorant – it loosens the mucus in the lungs while soothing the tissue.
Apart from that, Ginger also improves the digestion system, which is badly affected by monsoon season, as infections from food are very common during the rainy season, therefore, keeping the digestive system healthy becomes important.
#4 Celery (Ajwain)
Another, digestion stimulator, yes Ajwain contains the essential oils, bioactive compounds, and minerals that really help alleviate nausea and stomach-ache; both are common of an unhealthy/weak digestive system. People with the acidity or gastric problems taking Ajwain water on regular basis will help them keep the digestion in top gear.
#5 Hing (Asafoetida)
Used in many Indian foods adding a blended taste and enhance digestion and keeps flatulence at bay. It is also good for colic pain; in fact, rubbing Hing dissolved in water on small babies bloated tummies is a common home remedy.
The bio active compounds present in this gum resin show strong antioxidant, antiviral, and anti-fungal activities. The Hing was used at large scale to cure Spanish Flu spread in 1918 and it was also effective against H1N1 too. And consuming hing in monsoon may protect you against not just regular rainy season ailments but also against the pandemic around us.
#6 Saunf (Fennel)
It is one of the very aromatic spice and is traditionally chewed after a meal as a mouth freshener. However the actual science behind using this humble spice is actually that, it contains active compounds that help digestion, relive flatulence and prevent indigestion. Saunf can be had as an infusion, after meals or even added to the meal.
#7 Jeera (Cumin)
Stimulates digestion by speeding up the release of digestive enzymes and the release of bile from the liver, Cumin contains phytochemical compounds – a powerful antioxidants. These two properties together make it a must have spice in your food, especially during monsoons when digestion system more prone to bacteria and infections.
Not a spice, but mostly used as a flavor while cooking food, Garlic is also well-known immunity booster. Actually, Garlic contains allicin – its active agent. On ingestion, compounds formed from allicin have shown to boost the immune reaction of white blood cells against flu viruses. To extract its compounds, Garlic should be chopped or crushed for maximum benefits. Adding garlic to your daily meals is the best way to boost your immunity.
Apart from this, there are many spices and herbs you can add to your meals to protect your body from seasonal bacteria and infections. However, apart from cooking, you can also use spices to prepare brew (kadha) or other hot beverages to keep yourself warm and enhance the immunity, even it is a monsoon time or any other season around the year.
Should We Eat Curd In Winter? Read Here Ayurveda and Science Say
Winter is at the peak level, you need to be very careful while consuming various food items, as few of them are not suitable to eat during wintertime.
Dry fruits and food having hot properties are good for you but what about cold items.
Curd is one the favorite item you love to eat all the time, but in winters it can cause a sore throat or common cold and cough problems.
Curd is packed with good bacteria, vitamins, protein, magnesium, calcium and potassium. So, let’s find out can we eat curd in winter or not, read here what science and Ayurveda say.
Why Ayurveda says, you should avoid Curd in Winters?
As per the Ayurveda, we should avoid taking curd in winter season, as it increases the secretion from your glands, which further leads to secretion of mucus can cause the cough affecting your entire health due to cold and sneezing.
Actually, as per the Ayurveda, Curd is Kapha-Kar in nature and can create major problem especially among people already suffering from respiratory infections, asthma, frequent cold and cough. So, as per ayurveda you should avoid it.
But why as per the Science, you can eat Curd in Winters?
As per the medical experts and doctors, Curd is fermented with probiotic bacteria in high-quantity, which is good for your digestion system and acts like a immunity booster for your health.
Curd is rich with calcium, vitamin B12, phosphorus and little unsaturated fat with gut bacteria that keep your body strong from the very root.
But the question is it good to eat curd in winter, yes you can eat it, but within a specific time.
How to Eat Curd in Winter?
As per the science avoid consuming curd after evening (usually after 5PM), as it creates mucus or ama especially in people prone to asthma and allergies.
Curd is rich in Vitamin C, which is good for people suffering from cold if but in winters you should eat it at room temperature, or as soon as it sets consume it and during winters do not refrigerate or keep for longer time.
And, to fulfill your calcium and vitamin C needs you can increase intake of other food items like milk, spinach and other items.
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