healthy food


Masks. Check. Sanitisers. Check. Hand wash regimen. Check. Social distancing. Check. Working on immunity. What? While we are busy taking all possible precautions to fight the pandemic that’s making the world lose its sleep, most of us are probably not spending enough time to strengthen our own immune system — perhaps the only way to fight coronavirus, if not prevent it completely. Here are a few simple ingredients that you can stock up on (no panic buying). Keep these handy to boost your immunity in order to help yourself and in turn, the world at large. Remember, worrying won’t help, improving your gut and immunity will


Superfoods like berries, onions, garlic, ginger, carrots, and even pumpkins are high on antioxidants. Include one of these in your diet at least once a day. They are extremely essential for building our immune system, which in turn fights off the virus. These foods also contain abundant amounts of Vitamin C, B, and E, which help get rid of infections.

Our body relies on these nutrients to launch an effective immune response. So, stock up on lots of citrus fruits like guavas, oranges, amla, berries, lime, etc. Add vegetables of different colors to your plate and include moringa, basil leaves, spirulina, neem, and green tea in your diet.

Turmeric, rich in anti-inflammatory properties, has an active compound called curcumin, which is known to have multiple benefits. Add turmeric and black pepper to your diet. It’s an age-old, tried and tested recipe for boosting your immune system. Have it in the form of tea along with water and spices like cinnamon, cloves, cardamom, saffron, etc or have a glass of haldi doodh.

One of the major compounds within star anise is shikimic acid, which is the primary ingredient used for the past 15-plus years to synthesize antiviral drugs. It has many potent ingredients and of which it has amazing healing properties. You can make delicious Thai-style soups and curries and add it to that or else just boil some water with two pieces of star anise, let it seep in for at least 15 minutes, and have it warm.

Start your day with 1-2 tsp of organic coconut oil. It helps in reducing inflammation and digesting fat-soluble vitamins. Coconut oil has antiviral properties that can attack a variety of bacteria and viruses.

Just a spoonful of fermented foods encourages the growth of good bacteria in your gut. With high levels of good bacteria comes strong immunity. Sauerkraut, miso, kefir, yogurt, kimchi, homemade pickles, and kanji water are some great options for fermented foods.

Known as mulethi in Hindi,it has many antiviral, antimicrobial, and anti-inflammatory properties. It is known to be very effective in many viral illnesses. So, brew yourself a warm cup of licorice tea if you feel like you have a cold coming up.

Prebiotic foods — including flax seeds, chia seeds, apples, oats, barley, potato, bananas, garlic, and kiwi — promote the growth of friendly bacteria in the gut and help with digestive problems. It even helps build a strong immune system.


Besides eating right, certain lifestyle modifications can also prepare your body to fight the virus head-on. Here are a few:

Keep stress away: Stress produces hormones that affect our immune system deeply. So, one of the most important ways to increase our immunity is to reduce stress.

Sleep well: With an increased workload, we often indulge in caffeinated beverages without realizing how tired our body actually is. This disturbs our sleep, which in turn causes stress that again hampers our immune system.

Exercise regularly: Mild exercise often releases stress and boosts our immune system. If you are tired, rest and sleep well, but do include light workouts in your daily routine.

Give up smoking/vaping/e-cigarettes: Smokers, especially those with respiratory conditions, are more susceptible to coronavirus. Now is the time to quit.

Take more of Vitamin D: Since there are few sources for this, try absorbing it the natural way.

Stay positive: Half of the battle is won when you don’t let negative thoughts and anxiety affect yourself. Having a positive attitude can go a long way in coping with a crisis.

Shedding pounds isn’t quite so natural as certain individuals guarantee it to be. It requires extended periods of time of difficult work, a ton of consistency, and the craving to accomplish one’s ideal objectives.

Other than working out consistently, working it out in the rec center and evaluating new extraordinary activities, practicing good eating habits, and perfect and a fair eating routine is urgent. While a great many people liken solid to bland and unappetizing food sources, there is one sort of food that doesn’t just supplement thick, yet in addition scrumptious and that is SEAFOOD.

Low in calories and high in lean protein, most fish things like fish, shellfish, scallops, and so on are extremely sound and extraordinary for weight.

Likewise read: Muscle-recuperation food sources to eat after an extreme exercise meeting

Weight-loss benefits of eating seafood:

Fish as we know is a great source of lean protein, which helps satisfy your cravings and keeps you full for a longer period of time. Additionally, fatty fishes such as salmon, trout, or tuna contain omega-3 fatty acids that contribute to satiety and keep unhealthy cravings at bay. By choosing fish or any other seafood over other lean meat, you’re cutting down your fat intake considerably. It is very low in calories (probably the lowest protein-rich food), which makes it highly beneficial for weight loss.

However, there are certain mistakes you may make when it comes to cooking or choosing seafood for weight loss. Here are some of them to note!

Smearing it in excess butter:

Spread can hoist any kind of dish. However, in the event that you become too liberal and too liberal in spreading it over your food, it can add to your weight gain burdens. In the event that you have decided to eat fish, in order to mind your weight, don’t wrongly cover it with an excessive amount of margarine.

In spite of the fact that your tastebuds will thank you for it, your weight reduction objectives are probably going to go for a throw.

Rather than slathering your fish in solid shapes of spread, utilize extra-virgin olive oil, and add flavor sponsors like spices, flavors, or citrus, suggests Mayo Clinic.

Frying the fish:

Broiled food varieties taste the best, isn’t that so? Yet, on the off chance that you’re somebody who is hoping to shed a few kilos and keep additional calories under control, stay away from broiled food sources, regardless of whether it is a low-calorie fish or some other fish. The freshness and the crunch might feel divine, yet negatively affect your wellness goals is just going.

In the event that you’re searching for alternate ways of cooking your fish, you can continuously turn to baking, braising, and barbecuing.

Misunderstanding fatty-fishes:

Albeit greasy fishes like salmon, fish, mackerel, or herring contain some measure of calories, and individuals might believe it’s ideal to keep away from it, specialists accept it is perfect for those attempting to shed pounds. The omega-3 unsaturated fat substance in greasy fishes further develops satiety and checks hankering. Besides, it is likewise valuable for one’s heart and cerebrums.

India ranks first for having almost 50 million cardio patients and second for home to around 155 million large individuals. More than 30 million individuals have been determined to have diabetes and 100 million experience the ill effects of hypertension. These numbers are plainly demonstrative of India’s developing youthful yet unfortunate populace, which is scheduled to upsurge before very long. This can be ascribed to the present inactive ways of life that we are effectively important for. Broad sittings before the screen without breaks, skipping feasts because of work pressure, and obviously, the act of falling back on low-quality food subsequent to starving for quite a long time and savoring unfortunate gorging as though it is our keep-going day on the planet – this multitude of elements fundamentally add to the rising wellbeing dangers and improvement of phenomenal sicknesses our grandparents never at any point caught wind of during their reality. Making a couple of way of life changes can add a very long time to our lives. Remember the accompanying food varieties for your day-to-day diet and witness the change yourself.


Normally consumed in its dried structure or barfis, this healthy dry natural product has a ton of nutrients and minerals in it, going from potassium, vitamin A, C, and K, and copper to zinc, iron, and manganese. The potassium content present in figs has many advantages. It keeps up with the pulse and guarantees legitimate assimilation of food. It additionally contains dietary filaments that keep the stomach filled for longer hours and keep you from unhealthy food desires. The presence of unsaturated fats, for example, omega 6, omega 3, and phenol cut down the gamble of coronary heart infections while ensuring healthy sound movement.


In the event that you are dependent on having fries constantly, kale can be an extraordinary other option. The best part is you won’t understand when you foster the flavor of it and totally neglect fries that hurt the body, both from within and outside. An individual from the cabbage family, exceptionally consumed in India, kale comes stacked with numerous nutritious advantages including nutrients, calcium, fiber, and cell antioxidants. An extraordinary fix to different heart illnesses and, surprisingly, destructive sicknesses like disease, it tends to be consumed in numerous ways – be it as salad, soup, or even crude. It is likewise one of the world’s best wellsprings of vitamin K and helps in forestalling osteoporosis, ordinarily found in ladies.



Normally found in the natural product containers kept on the feasting tables of most families, the apple is viewed as an extraordinary hors d’oeuvre that can rapidly turn on your internal food hankering. High in fiber and water, this organic product fundamentally helps in diminishing human cholesterol levels and can bring down the gamble of heart sicknesses. The dissolvable fiber or gelatin and malic corrosive found in apple guarantees smoother assimilation and empowers stool to go through digestion tracts with no problems. Solid and simple to convey, apples can be utilized to plan different dishes and pastries. It additionally fixes diabetes with the presence of polyphenols in it that forestalls tissue harm to beta cells in the pancreas. Beta cells in the human body frequently get harmed because of diabetes and there could be no more excellent fix than having apples consistently to address this worry.

Green Tea:

One of the best drinks stacked with antioxidants and supplements, green tea offers a few advantages whenever polished off routinely. Otherwise called a fat-consuming enhancement, this reviving drink helps in chopping down muscle to fat ratio and speeding up the digestion of the human body. Having a cup or two of this astonishing beverage likewise helps in battling the disease by having a defensive impact against the improvement of malignant growth cells. The presence of strong cell reinforcements makes it conceivable and diminishes the gamble of malignant growth. There is another helpful compound – catechin – present in green tea that makes it a fix for cerebrum illnesses. This incites a beneficial outcome on neurons, further develops the mind’s capability, and shields it from Alzheimer’s. It is accessible in various flavors and is exceptionally advantageous for the human body. However, recall, consistently get one that involves regular seasoning specialists rather than artificial flavors.


A kind of cyanobacteria hailing from the group of blue-green growth, spirulina comes loaded with different valuable supplements like protein, nutrients, iron, and copper. The antioxidant called phycocyanin present in spirulina is answerable for its blue-green tone and can battle free revolutionaries while giving mitigating impacts to any kind of consumption. As indicated by studies, it likewise treats individuals with sensitivities including wheezing, tingling, blockage or nasal release. Aside from these medical advantages, spirulina likewise assists lower with blooding strain and cholesterol in the human body. A suggested portion of this magnificent dietary enhancement can give these previously mentioned advantages to people and help them with carrying on with a disease-free life.


A yellow pigment tracked down in turmeric, curcumin offers extraordinary mitigating properties and speeds up the development of cell reinforcements in the human body. Essentially, it very well may be removed from turmeric and utilized for delivering supplements that can fix wretchedness and tension alongside lessening the LDL-cholesterol, blood glucose, and pulse. Another medical advantage it offers is dialing back the maturing system. It really decreases the development of ROS while guaranteeing that cerebrovascular endothelium is safeguarded against brokenness. In doing as such, it fundamentally helps in slowing down the whole course of maturing in the human body.



Garlic is proven to have intensified that has medicinal properties. The dynamic mixtures in garlic can diminish blood pressure, cut down cholesterol levels and even decrease the side effects of body torments and normal viruses. The most effective way to consume garlic is to have two raw cloves ordinarily while starving.


A famous sweet-tasting plant mostly utilized for improving drinks and making tea, stevia has around 150 species and can be treated as an option in contrast to sucrose or table sugar. The best part is, in spite of its improving properties, it doesn’t contribute carbs or calories to the eating routine and causes no impact on insulin reaction. In this way, even diabetic individuals can approach a wide exhibit of dishes without forfeiting taste and influencing sugar levels. In the event that you If you over-burden your body with sugar, you can once in a while supplant it with stevia. By: Dolly Kumar, Founder, and Director, Gaia-Good wellbeing

Hypertension is a condition where the power of the blood against the vein walls is excessively high. High BP or hypertension can prompt perilous difficulties, for example, heart attack and strokes.

Your diet plays assume a huge part in dealing with your circulatory strain levels. A healthy diet regimen can cut your gamble of medical conditions while specific food varieties can support your possibility of getting serious illnesses. One such food which is broadly eaten the first thing and ought to really be kept away from, by and large, is breakfast cereals.

Breakfast cereals:

Packaged oats accompany added sugars and your body probably won’t see the value in this decision for your morning feast. These additional sugars in your #1 breakfast choice can prompt hypertension. They are additionally high in calories and frequently give very little or no dietary benefit. It can likewise prompt diabetes. So the last thing you want to begin your day with is a high-sugar cereal.
As per a 2014 survey of examinations in the American Journal of Clinical Nutrition that considered more than 11,000 examinations, sugar is a critical reason for hypertension.

Indeed, even low-sugar oats can support glucose since they are generally made composed of refined carbs and a great many people eat two to multiple times the suggested serving size.

What to eat instead:

According to research, food sources, for example, salad greens, berries, beans, lentils, seeds, greasy fish, citrus organic products, and carrots might assist you with keeping up with optimal blood pressure levels. So for a sound breakfast, you can choose new, occasional natural products rather than grain. Organic products are loaded with numerous fundamental nutrients, minerals, strands, and carbs and will likewise add a characteristic sweet flavor to your morning meal. Eggs make a basic, nutritious breakfast decision. They are a great wellspring of protein and assist you with continuing to feel full for quite a while. Another healthy option is oatmeal. Oats are a decent wellspring of iron, B nutrients, manganese, magnesium, and zinc.

Other sugary foods to avoid:

Apart from breakfast oat, there are a few other sugary food varieties that advance toward our breakfast menu. A portion of these top wellsprings of free sugars in our weight control plans ought to stay away from incorporating table sugar, sticks, and jam, ice creams parlor things like desserts and chocolates, organic product juices, soda pops, bread rolls, buns, and cakes. Decide on normally sweet food varieties, rather than handled, refined, and bundled food sources.


Detox is a natural process of cleaning the body which is done by the liver and kidneys. But sometimes we overload ourselves with toxins through food, drugs, and alcohol which leads to the sluggishness of these organs due to overwork, and hence the body needs external help to flush out the toxins. In modern medical science, there are several medically induced detoxifications, like Alcohol Detoxification, Drug Detoxification, and even Dialysis which are performed on patients when their kidneys stop functioning. The first two involve counseling and some medicines and the last one is actually not detoxification, but a way of prolonging the functioning of the kidney which stops working on its own due to disease. There are various ways of detoxification suggested in alternative medicines which is mostly debunked by modern science, but they do work even though their impact is different on different people.

How does detoxification work?

It is claimed that detoxification helps in eliminating toxins in the liver kidneys and skin through feces, urine, and sweat which further helps in improving circulation, reducing inflammation in the body which is a major cause of many diseases, and accelerating metabolism which enables in reduction cholesterol and blood sugar and weight management. There are various ways of detox promoted in alternative medicines and therapies, but there are some common ones that can be performed at home too.

Popular Nutritionist and entrepreneur Sandhya Gugnani believes that the basic formula of home detox should have the following elements- “Cut down on sugar in any form. Simple carbohydrates, other artificial sweeteners, alcohol or carbonated drinks, or sweetened drinks topple the process. Avoid processed or packed foods loaded with chemicals or preservatives in any form, trans- fats, fried, oily, and genetically modified foods to be avoided as well. “

How to detox at home in a week:

How much of detoxification can happen in a week in an individual depends on two factors-the level of accumulation of toxins and the sincerity with which the detox plan is followed. And the plan is very simple! It is based on elimination and inclusion. hey help cleanse the body from inside and make out systems effective. Plus they help boost our immunity

According to well-known nutrition expert Kavita Devgn, “ Best way to detox is to cut off all inflammation causing foods from your diet – fried, sugar, junk, processed foods, refined finishes and eat an antioxidant rich diet which is more fruits and vegetables.Doing a fast


For one week say no to-:

1. Meats-as they take a long time to digest, aerated beverages
2. All things that come out of a packet like noodles, chips, biscuits, ready-made foods, jams, butter, cheese, ketchup etc,
3. Fats and Sugar: You can limit both to 1-2 teaspoon a day
4. Alcohol: It has to go completely, it is non-negotiable. Not even red wine please.
5. Caffeine: Have green tea. Avoid coffee and sugar loaded milk tea.

Detox inclusions:

1. Fasting: Go for intermittent fasting, i.e not having any food for 14-16 hours. Should drink loads of water in this period.

2. Detox Water: Sip throughout the day detox water to which mint, cucumber slices, lemon and ginger has been added. This helps in preventing water retention.
3. Drink 3.5 to 4 litres of water
4. Include seasonal fruits and green vegetables as much as possible
5. Have dinner by 7-8 pm and after every meal take a 1000 step walk. Also chew your food well.
6. Include brisk walk of at least 45 minutes as walking is believed to be one of the best exercises for liver.
7. Perform Surya Namaskar and Pranamayam, even if it is just 5-7 rounds.
8. Drink at least 2 glasses of warm lemon water on an empty stomach in the morning.
9. Have homemade curd with at least 2 meals as it promotes gut health.
10. Before going to sleep have Triphala powder with warm water.
11. Have homemade food cooked with minimal oil and fresh ingredients.

Foods to be included:

“A healthy diet is the most effective way to detoxify. Your diet should include unprocessed whole foods, plenty of fibre and rich in antioxidants. Have the optimum amount of water, one can make the water alkaline my either adding lime, celery or cinnamon. To be able to sustain, the detox plan should give you a sufficient amount of calories throughout the day. Add a variety of vegetables, fruits, nuts and seeds, herbal tea or water,” adds Sandhya.


Follow the above for 7-15 days and there will definitely be an imprudent in the overall wellbeing. However, those suffering from any ailment or on a diet prescribed by the doctor should follow it only post consultation with their doctor/nutritionist.

Triphala is an age-old Ayurvedic and natural cure that comprises a mix of three unique organic fruits: Indian Gooseberry, Bibhitaki, and Haritaki. It is tracked down as powder, container, squeeze or concentrate and is said to treat a few medical problems including diabetes, elevated cholesterol, hypertension, and gastrointestinal issues.

A comprehensive way of life mentor and creator Luke Coutinho has on a few events discussed the many purposes of Triphala.

In a Facebook post, he says, “With regards to Triphala, it’s something which is called Tri-Dosha, and that implies it is intended for all the doshas… right from the older individuals, the wiped out individuals, the youngsters to even kids and youthful grown-ups, this is the sort of thing that can be utilized.”

He encourages one to check one’s well-being proficient before one purpose it, yet he says, “you can’t turn out badly with nature.”
Taking to Twitter, Coutinho has additionally referenced before, the numerous accommodating advantages of Triphala. As per him, it further develops processing and is a decent diuretic, it is mitigating, hostile to malignant growth, great for diabetics, it helps lower cholesterol, and furthermore supports weight reduction. Also, Triphala is supposed to be really great for eye and skin wellbeing.
However, while the advantages of Triphala are far-reaching, it is critical to know the aftereffects it can actuate.

Symptoms of Triphala use:

Eating Triphala might have a few health advantages, however, it might likewise cause specific secondary effects in certain individuals.
It contains gentle normal purgatives, which might cause runs and stomach torment.
Triphala isn’t suggested for pregnant or lactating ladies, since no logical examinations have ensured their wellbeing. Moreover, they can likewise bring down the adequacy of specific prescriptions like blood thinners.
Besides, Indian gooseberry, a fixing in Triphala may likewise make one inclined to swelling and dying.

How to securely utilize Triphala?

While there are no standard portions of Triphala, it is accessible as powder, juice, containers, tablets, etc.
Specialists propose having Triphala between feasts while starving for better ingestion of the spice.
Triphala as the powder can be blended in with warm water and taken before feasts.
Way of life mentor Luke Coutinho cautions against the visually impaired utilization of Triphala. “It doesn’t need to suit you,” he says.
“On the off chance that you are on the enemy of epileptic medications or anticonvulsants, don’t take it. Assuming that you have a quality change, you need to ensure that you take legitimate guidance to take these things. On the off chance that you don’t have any of these issues, add them to your way of life… Hang tight for 3-4 days,” he says.
Gas and free movements are a portion of the issues that can happen with Triphala use. Coutinho says it very well may be an indication that the body is detoxifying. Nonetheless, assuming the side effects persevere, he suggests halting the utilization.