Let’s Nourish Our Defence System This Republic Day!
??Ryan Fernando??
Celebrity Nutritionist & Health Coach I Founder at quanutrition.com clinics
As we celebrate our 75th Republic Day, let’s salute the defenders of our nation and reflect on our own defense / immune system drawing inspiration from the resilience of our armed forces.
??Nutrition Basics
Just as a strong nation requires solid pillars, your body needs a balanced diet. Ensure your meals are a mix of colorful fruits, vegetables, lean proteins, and whole grains. These nutrients act as the building blocks for a robust immune system.
?? Key Players in Your Defense
Vitamin C - Found in citrus fruits, berries, and leafy greens, Vitamin C is your immune system’s best ally. It helps in the production of white blood cells, your body’s defense force.
Zinc - Nuts like walnuts almonds, pumpkin seeds, and legumes are rich sources of zinc, a mineral crucial for the proper functioning of immune cells.
Probiotics - contribute to a healthy gut flora. Eat yogurt, kefir, and fermented foods. A well-balanced gut contributes to a more resilient immune response.
Collagen - supports a strong defense system indirectly by promoting gut health, reducing inflammation, and supporting connective tissues like skin. Take it in the form of supplements or through food.
Spices - like cloves, ginger, and turmeric, help build a strong immune system due to them being rich in antioxidants and anti-inflammatory properties.
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??Hydration
Just as our soldiers need adequate supplies, your body requires proper hydration. Water supports all bodily functions, including immune responses. Aim to drink at least 8 glasses of water daily.
??♀?Exercise for a Strong Defense
Our armed forces undergo rigorous training to stay fit. Similarly, regular exercise enhances the immune system. Find an activity you enjoy – be it brisk walks, home workouts, or yoga.
??Recharge Your Battalions
Just as soldiers need rest, your body requires sufficient sleep. Aim for 7-9 hours each night to allow your immune system to recharge and win against pathogens.
This Republic Day, let’s draw inspiration from the discipline and strength of our armed forces to strengthen our defense systems.
Jai Hind!