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A little knowledge goes a long way in helping to support your immune system.
We asked Karena Adnani, a clinical dietitian who runs her successful practice “Did I Eat That” and has curated diet plans for many celebrities, to share her view on some common questions about immunity.
1. Will immune boosting foods protect against viruses like Covid-19?
So, unfortunately having immune boosting foods will not provide a shield against or prevent the virus from entering our bodies.
However, if one does contract the virus, having foods that support our immune system will better equip us to fight off the infection and probably reduce symptoms and aid in faster recovery.
2. How do nutrients impact our immune function?
Various nutrients are important for proper immune function. These include Vitamin C, protein, zinc, and vitamin D. But doubling up on these nutrients doesn’t necessarily make our immune system work doubly well.
For better understanding, think of your immune system to be a live orchestra.
Now in a live orchestra different instruments such as the violin, the piano, and the flute need to be played at a particular frequency to yield some good music.
Similarly, different nutrients need to be had in an adequate or optimum quantity for our immune system to work in a good fashion. Thus a balanced diet that inclusive of all nutrients is important for a healthy functioning immune system.
3. What foods to include in my 'healthy pantry'?
Three important things to keep in mind before buying ingredients would be to see if they are shelf-stable; which means if they can last in your pantry for a long period of time without going bad. Secondly, to see if they can be used in a multitude of recipes. Thirdly, it definitely does not hurt to buy ingredients that have an immune supportive quality.
To start with stock your pantry with essentials such as whole grains.
Oats, jowar, bajra, ragi and whole wheat. They can live in your pantry indefinitely and can be used not only in breakfast porridges but also rotis and wraps.
Secondly, stock up on lentils, pulses and beans. These are not only rich in protein but also provide zinc. These can be used in curries, soups and dips like hummus.
Thirdly, herbs and spices such as ginger, garlic, cinnamon and turmeric not only enhance a recipe’s flavor but can also be used in immune-supportive teas and tonics.
Lastly, stock up on citrus fruits such as your oranges, lemons and amla. All of these can be used in salads, dressings and even be juiced to be had as a shot.
4. How can I satiate hunger pangs due to anxiety or stress?
Stress and anxiety not only leads to unhealthy binging but it also dampens our immune response which in turn lowers the body’s ability to fight off infection.
Thus to combat stress, include nuts and seeds which are rich in magnesium, a calming mineral which directly influences our happy hormones.
Secondly, in order to satiate your hunger pangs include a snack that is rich in protein and fiber. This can be a cup of yogurt that is a good probiotic topped with fiber rich chia seeds. You can also include dried roasted chana which is a good snack with protein and fiber.
About Karena Adnani:
Karena Adnani is a Clinical Dietitian with a passion for spreading awareness on the importance of nutrition in improving quality of life.
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She has a Bachelor’s degree in Biochemistry from Boston University and a Post Graduate degree in Clinical Nutrition and Dietetics from SNDT University. She runs a successful clinical practice, “Did I Eat That” which aims to prevent lifestyle disorders by helping people incorporate balanced meals.
Her client-centered approach and nutrition counselling rooted in scientific evidence has helped her to customize diet plans for celebrities such as Siddharth Malhotra, Vicky Kaushal, and Rakul Preet Singh. She is also an active member of the Indian Dietetic Association (IDA), a health consultant for corporates such as HPCL (Hindustan Petroleum), E&Y (Ernst Young) and has conducted various workshops on the relationship between food and mood.
With the onset of the pandemic, she has provided virtual consultations and steered many webinars on curbing stress eating, boosting immunity, and holistic meal planning.
For more health and nutrition tips follow Karena Adnani on Instagram.
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