It was not long ago that we struggled a lot to find footing in the second wave of the COVID-19 pandemic. We have witnessed this microscopic virus rake havoc throughout the world with its newer & stronger strains, as it robbed the peace & lives of millions of people.

As schools went online, friends turned virtual & adults struggled to deal with lack of touch, as well as limited access to outdoors, the new normal shook everyone in the country.

With the whole world getting sicker & the environment is getting polluted, there is only one thing that could help you sail through that is immunity and it becomes the first step to preventive health. It is the first & last line of defence against every disease known to us.

We all explore ways to boost our immune system. Well there is no magic pill for increasing immunity, there are several ways to strengthen your immune system so that you are better prepared to ward off infections & heal quickly.

This blog reviews how good nutrition along with adequate sleep & managing stress could contribute to supporting your immune system & keeping you well. FittR Bites being one of the best food brands serving a broad range of ready to eat meals healthy snacks, instant food mixes, and immunity boosting brews, etc.

Role of Nutrition in the Immune System-We should pay more Attention?

As COVID 19 has impacted communities around the world, many people have wondered whether there are few steps they can take to stay healthy. Preventive measures like wearing a mask, hand washing, good hygiene, avoiding contact with affected individuals, and getting vaccinated can help to reduce the risk for COVID-19 and other bacteria, viruses, & pathogens.

Additionally, however, there is evidence that good nutrition & proper lifestyle measures boost immune strength and minimize susceptibility to infectious diseases. And there is every reason to include what we do know about foods, ways & immune defenses to use.

Here is what you need to know:

Food nutrition coupled with fundamental to improving immunity. The immune system is the body’s defense against disease & infection & various factors influence the function of the immune system including nutrition, sleep, and stress.

Gut Microbiome

A healthy gut leads to a healthy life, gut microbiomes play a crucial role in the body’s response to infectious viruses like coronavirus. Hence, it is important to maintain a healthy gut that aids in preventing impaired digestion and that could in turn damage vital organs such as lungs causing respiratory failure.

There are many certified and reliable supplements to boost immunity such as immune boosting kadha, herbal teas which are authentic and natural and we shall consider consuming these time-tested foods routinely.

Having a diet rich in vitamins & minerals supports optimal function of your immune system by assisting in T-cell production and providing antioxidants to slow the damage of cells caused by free radicals. Here are some key components to follow a healthy diet:

7 Best Ways to Boost Your Immunity!

1 .Eat more vegetables

You've heard this a thousand times, but vegetables are the foundation of a healthy and balanced diet. While all vegetables are good for your health, some are more immune-boosting than others. Broccoli, cauliflower, cabbage, Brussels sprouts and other cruciferous vegetables are rich in fiber, phytochemicals, vitamins and minerals.

Research has shown that these vegetables are a source of a chemical signal that keeps your immune system fully functional. Other vegetables, such as sweet potatoes, spinach, carrots and tomatoes, are rich in beta-carotene (vitamin A), which helps regulate the immune system and protect against infections while keeping skin and other tissues healthy. 

2. Consume more Fruits

Fruits such as citrus fruits (oranges, tangerines, grapefruits), strawberries, melons, and kiwis are rich in vitamin C, an antioxidant known for its potential immune-boosting properties. Blueberries contain flavonoids called anthocyanins, which are powerful antioxidants responsible for the blue color of this berry. Flavonoids play a critical role in maintaining the strength of the immune system. Another powerful flavonoid is quercetin, which is found in apples, onions, grapes, berries, and other fruits and vegetables. 

3. Include proteins in your diet 

Protein is the cornerstone of life and is especially important for healing and recovery. Good sources of protein include lean meat, poultry, fish, eggs, milk, beans, soybeans, nuts and seeds.

These foods are also a good source of zinc, which is a mineral that promotes healthy immune function and helps wound healing. When eating eggs, be sure to eat egg yolk, which is rich in many nutrients, including choline and a compound called PEA (palmitoylethanolamide) that enhances immunity. Try FittR Bites healthy millet snacks and instant health mixes that offer taste and wholesome nutrition.

4. Healthy fats are essential, don’t skip them.

It was once the custom to follow a low-fat diet, but now we all know that healthy fats are essential to maintain our immune health. Include monounsaturated and polyunsaturated fats in your daily diet.

They are found in avocados, olive oil, oily fish, nuts and seeds. These foods not only contain good fats, but are also rich in phytonutrients and fat-soluble vitamins. For example, a small amount of nuts (such as almonds) is an excellent source of vitamin E.

Wild salmon is one of the few foods that are naturally rich in vitamin D. Fatty fish is also rich in essential fats called omega-3s known for its many health benefits.

Avocados contain many heart-healthy monounsaturated fats. Avocados are also rich in vitamin K and phytosterols. 

5.Immunity-Boosting Brews

Functional drinks are an increasingly popular way to incorporate immune-boosting ingredients into your daily routine. According to market insights, one in three consumers points to an increase in health problems in 2020 compared to 2019. These health-oriented drinks can be enjoyed with meals, during the work day, or on the road.

FittR Bites follows a holistic approach to provide the best immunity-boosting drinks herbal tea to boost immune function. Taking into account the nutrition, eating patterns, & routine, we have developed a simple yet effective immunity boosting brew which is available in both loose kaadha powder mix and dip bags.

Our kadha recipe of Indian spices helps you strengthen your immunity. It can be included in anyone’s life regardless of their age, it helps boost your immunity & reduce inflammation. Consume this immunity-boosting brew on a regular basis to embrace long term benefits.

6. Have Enough Sleep   

Adequate sleep has many health benefits. This may be partly because sleep helps our immune system perform its best function. Studies have shown that sleep can improve the way in which T cells involved in the immune response fight infection.

Higher levels of stress hormones can interfere with the proper functioning of T cells in people who are not getting enough sleep. Lack of sleep puts your body on a "fight or flight" mode, releasing adrenaline and raising stress hormones.

Under normal circumstances, adults need at least seven hours of sleep to achieve optimal health. Data from the Centers for Disease Control and Prevention shows that more than one-third of American adults sleep less than the recommended sleep time.

7. Manage Your Stres

You may not think often about how stress affects your ability to fight infections, but your mood can significantly affect your health. When you are exposed to more stress, your immunity decreases, which increases your risk of illness. Keeping stress in check can help you fight germs and infections.

Stress management techniques include meditation, yoga, breathing exercises, moderate exercise such as walking or running, and others.

Don't underestimate the impact of your lifestyle on your ability to maintain a strong immune system. Eating well, getting quality sleep, and managing stress can have a significant impact on your health.

A stronger immunity will ensure a healthier tomorrow. Start investing in your immunity

Shop for immunity boosting brews, ready to cook wholesome meals, instant health mixes, and millet based healthy snacks