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Categories Nutrition Blogs, Other nutrition blog

Get Some Sunshine – Health Benefits of Yellow Fruits and Vegetables

Apart from regular greens, treat yourself with yellow fruits and vegetables. Luminous and nutritious – these food items not only add a bright color component to the meals but also offer several health benefits.

In this section, we have listed the health benefits of some of the most commonly used yellow foods.

•         Corn

Corn or maize is as healthy as any cereal grain. Rich in fiber, vitamins, minerals, and antioxidants-  this splendidly yellow coloured grain provides several health benefits. It lowers blood sugar & cholesterol level, soothes constipation and preserves healthy glowing skin.

•         Lemon

Lemon is high in vitamin C, a strong antioxidant that enhances the immune system. It is an effective treatment in relieving acidity and morning sickness during pregnancy . This food item should be added to your daily healthy diet plan.  

•         Yellow Capsicum

Milder in taste than the green ones, yellow capsicum is also called sweet yellow bell pepper. Rich in Vitamin A, C, and beta carotene – this vegetable is a real vision-booster. It also enhances the immune system and makes the skin look healthier.

•         Pumpkin & Squashes

Pumpkin and other squashes are a magical combo platter of vitamins A, C, iron, potassium, beta-carotene, and antioxidants. These immune-boosting food items combat diabetes, reduce the risk of cancer, regulate blood pressure levels, and improve eye health significantly.

Additionally, like many other hydrating fruits and vegetables, pumpkin & squashes are mostly made of water (about 90%). As a result, they, support normal bowel movements.

•         Mango

Mango, also known as the ‘king of fruits’ is everyone’s favourite. Unique in flavour, fragrance and taste this super luscious fruit is nutritionally rich and healthy. It contains antioxidants such as quercetin, fisetin, isoquercitrin, astragalin, gallic acid and methyl gallate- all of which are essential to protect your body from different types of cancer.

This summer fruit is also rich in vitamin C and fiber. It aids digestion, controls high cholesterol level, treats pores, and gives a glow to your skin.

•         Banana

This curvy yellow fruit has a rich nutritional profile. A good source of potassium, magnesium, vitamins C, B6, and fiber, this fruit supports heart health, maintains a healthy nervous system and aids digestion. Easily available throughout the year, you must include this fruit in your healthy diet plan, on a regular basis.

•         Pineapple

This delectable tropical fruit is low in fat, rich in vitamins & minerals, and sky-high in fiber, water, and antioxidants. It aids digestion, is anti inflammatory and provides prevention against cancer.

Pineapple is also high in the amino acid tryptophan. This amino acid acts as mood-boosting neurotransmitters. Some studies suggest that regular consumption of pineapple can help control mental disorders.

If you want to have a balanced diet, include some yellow coloured fruits and vegetables in your meals. Radiant and bright, these super immune boosting food items will not only help you stay healthy and fit but will also add a little sunshine to your plate.

You must also include at least one portion of yellow food every day in your child’s diet plan and pregnancy diet plan. For diet tips and ideas get in touch with Kanupriya Khanna.  One of the best nutritionists in Delhi, Kanupriya will help you cash on the health benefits of yellow fruits and vegetables, in unique ways.

What’s more? You can also explore the website https://kanupriyakhanna.in/  to find some pregnancy nutrition plans and food recipes for kids.

Categories Children Diet, Nutrition Blogs

Kids Health During the Pandemic: Myths and Facts

Amidst the virus outbreak, there’s severe panic among parents. A lot of them are relying on fake messages and news that’s being circulated through social media.

So here’s taking a look at some of these misconceptions about COVID-19 and kids health.

MYTH: Kids Will Not Get Infected

FACT:  Kids can get infected. However, they are not as severely affected as adults and senior citizens. But some kids do fall ill. Most children have mild to no symptoms that last only a few days. Inspite of this, do keep your paediatrician informed at all tomes.

MYTH: Mask is Enough to Protect Your Kid

FACT: Kids should wear a mask while stepping outdoors. Mask can protect you from other people that are infected. However, the effectiveness of a mask depends on the thickness of the fabric and the number of fabric layers in the mask.

Points to Note:

• Choose a mask that has two or three layers.

• Mask should cover the nose and mouth completely

• Masks should not be worn by children younger than two.

• Health experts do not recommend the use of face shields alone. Evaluation of face shields is ongoing but effectiveness is unknown at this time.

MYTH: Children are Only Contagious If They Show Symptoms

FACT: The silent carriers or spreaders are ones who are infected with coronavirus but show little or no symptoms of the disease. However, the risk of catching coronavirus is lower for kids who are staying indoors. If the kid is not exposed to other kids at school or daycare, the chances of infection are less. Yet, parents should inculcate good hygiene habits in kids, so that they do not fall ill.

MYTH: Hand Hygiene Practice is Not Sufficient to Protect Your Kid

FACT: Good hand hygiene practice is one of the best ways to prevent the spread of the virus. It can reduce the risk of infections such as cold, flu, and other respiratory, and gastrointestinal illness.

Handwashing can become a lifelong healthy habit if you start teaching your kids at an early age. Teach kids the five easy steps for handwashing —wet, lather, scrub, rinse, and dry. Let them know the key times to wash hands, e.g.

• before and after meals

• after using the bathroom

• after touching pets

• after playing outdoor games

• after blowing the nose, sneezing or coughing, etc

Good hand hygiene practice will not only protect your child from various illnesses but will also boost their self-esteem and confidence.

MYTH: Pets Can Spread Coronavirus

FACT: There is no evidence to date that animals can transmit COVID-19 to humans. There is no proof that the virus can spread from the skin, fur, or hair of pets.  However, animals can spread other diseases to people. Hence it’s always a good idea to wash hands after you touch your pets.

If you have toddlers at home, make sure you follow all the pet hygiene protocols. Keep sanitizers and other disinfectants handy.

Things to Remember:

Various efforts are underway towards the development of a vaccine for the coronavirus, but there could be a wait as long as up to a year before a safe vaccine is made available.

Meanwhile, as adults and parents, you can work on strengthening your child’s immune system. Here are a few tips that you can follow:

• Include a variety of immune boosting food items in your child’s diet plan

• Include herbs in their healthy diet plan

• Encourage your kid to drink lots of water

• Ensure he/she doesn’t skip any meal.

Understand what works best for your child. Flip through cookery books and magazines or browse the internet to find some healthy food recipes for kids.

You can also talk to Kanupriya Khanna if you need a precise diet plan for your youngster. A well-known child dietician in Delhi – Kanupriya will give you a clear-cut diet plan based on your child’s age, gender, and activity level.

best dilatation in Delhi
Categories Nutrition and Covid, Nutrition Blogs, Other nutrition blog

Exercise Recommendations for People Who’ve Recovered from Covid-19

It is normal to feel weak and tired after you recover from COVID-19 (coronavirus) infection. This may last for up to 6 to 8 weeks. However, being active can help you to recover quicker.

Once you get discharged from the hospital, your aim for the next few days should be to increase your stamina slowly. Regular exercise can help you get back to your normal routine, gradually and steadily.

Mild Exercise can

➢ Reduce breathlessness

➢ Improve fitness

➢ Increase muscle strength

➢ Improve balance and coordination

➢ Reduce stress and anxiety

➢ Increase confidence

Keeping this aspect in mind, we have listed down a few exercises that can be performed at home. Simple to follow, these exercises can help you to recover quickly – both physically and mentally.

Breathing Exercise

COVID-19 attacks the lungs and respiratory system. Hence most people who recover from the virus – experience breathlessness even after being discharged from the hospital. While breathlessness should improve slowly as you take medication regularly, ensure that you also follow a simple breathing exercise regime. It will increase the lung capacity and help restore the diaphragm function.

Some breathing exercises recommended by the WHO –World Health Organization are:

High Side-lying

➢ Lay on the bed sideways. Make sure you are fully over on your side.

➢ Take a couple of pillows to rest your head high.

➢ Resting your upper arm on a pillow may also help.

➢ Knees should be slightly bent

➢ Breathe in and out

Forward Lean Sitting

➢ Sit on a chair or a bed.

➢ Place your feet flat on the floor and rest your hands on the edge of the chair or bed.

➢ Place one or two pillows on your lap in front of you

➢ Lean forwards from the waist with your head and neck resting on the pillow, and your arms resting on the chair.

➢ Relax down onto the pillows as much as possible. Having your legs apart and bent

Note: You can also do this sitting in a chair by placing the pillows on a table in front of you.

  • Breathe in and out

Forward lean standing

➢ Stand erect

➢ Now learn forward on a stable surface

➢ You can also lean your hips against a wall and rest your hands on your thighs.

➢ Avoid raising shoulders or tightening your neck muscles.

  • Breathe in and out

If you are feeling breathless at rest or if you are feeling very tired or exhausted from breathlessness – try the above exercise. It will make you feel better!

Warm-up Exercises

Warmup exercises will help your body get ready for more strenuous activities. It will increase flexibility, lower the risk of injury, increase the blood flow and oxygen, and improve body performance and balance.

Some warm exercises that you can follow at home are:

Shoulder shrugs

➢ Sit on a chair or stand erect

➢ Slowly lift your shoulders up towards your ears and then down again

➢ Relax and repeat

Shoulder circles

➢ Sit on a chair or stand erect

➢ Keeping your arms relaxed – slowly move your shoulders round in a circle forwards, and then backward

➢ You can do 10-15 cycles initially

Side bends

➢ Sit on a chair or stand erect

➢ Keeping your arms by your sides slide one arm, a short way towards the floor. Meaning, just bend sideways.

➢ Come back to the original position

➢ Repeat on the other side

Knee lifts

➢ Sit on a chair or stand erect

➢ Lift your knees up and down slowly, one at a time

Ankle taps

➢ Sit on a chair or stand erect

➢ Take one foot, tap your toes and your heel on the ground

➢ Relax and repeat with the other foot

Ankle circles

➢ Sit on a chair or stand erect

➢ Take one foot, draw circles with your toes

➢ Relax and repeat with the other foot

Apart from the above exercises, you can also do slow walking as per your convenience and flexibility. Ensure you also follow the exercise program or advice given by your doctor or healthcare professionals. Keep in mind that it will take time to get back to your normal. So start slowly and increase your activities gradually. Set realistic targets each week and rest as and when you feel tired.

Things to Keep in Mind:

Do not exercise if you develop any of the following symptoms

  • Fever, dizziness, cool-clammy skin, excessive fatigue
  • Chest pain or palpitations or irregular heartbeat
  • New swelling in your legs

Instead, contact the doctor, immediately. Keep emergency number hands.

Do follow a healthy diet plan, post your recovery. Eat more immune boosting food items and drink plenty of water. If you need a precise diet plan, get in touch with a nutritionist or a dietitian. A certified practitioner will give you concise advice on how and what to eat.

You also visit our website https://kanupriyakhanna.in/  for some healthy diet planscooking tips, meal ideas, etc.

Stay Safe, Stay Healthy!

Categories Nutrition and Covid, Nutrition Blogs

Vitamin C For the Treatment of COVID 19

Amidst the COVID-19 outbreak, the concept of vitamin C intake has gained immense attention. Let’s find out why.
* New research (Jun 12, 2020)*  – suggests that vitamin C intake boosts the immune system and helps fight off COVID-19 disease effectively.
• Experts found that patients administered with high dose oral vitamin C showed better recovery results than others. The expected rate of recovery is 14 days, however with the vitamin C treatment – COVID 19 patients showed good results even on the 9th or 10th day.
• Likewise, patients who were offered vitamin C were able to fight off the lung infection in 5-6 days.
• The researchers also found that, on average, vitamin C dose shortened the length of mechanical ventilation by 10% to 15% (approx).
Benefits of Vitamin C
Water-soluble Vitamin C offers several health benefits. Have a look below:
• Boosts immunity and strengthens your body’s natural defense system.
• Helps white blood cells function more effectively
• Can reduce lung inflammation in severe respiratory illnesses
• Helps you get over a cold and fever faster
• Keeps your skin healthy and promotes wound healing
How to Increase Your Vitamin C Levels
Supplements:
Nutrient supplements of vitamin C can be used for helping the immune system fight the corona virus. However, do talk with your doctor first before popping a pill. This is especially important if you’re already taking prescription medication for other illnesses.
Food:
The best source of vitamin C comes from fruits and vegetables. Make sure you include the following immune boosting food items in your healthy diet plan. High in vitamin C – these food items will help you stay healthy amidst this infectious environment.
• Citrus fruits like orange, kiwi, lemon, etc
• Other fruits like papaya, mango, guava, etc
• Berries like strawberry, blueberry, cranberry, raspberry, etc
• Vegetables like broccoli, cauliflower, capsicums, tomatoes, parsley, spinach, etc
• Sprouts & micro greens


If you are looking for simple and delicious ways to eat more of these fruits vegetables – get in touch with Kanupriya Khanna. One of the best dieticians in Delhi, Kanupriya will not only share healthy and effortless meal ideas but will also help you adopt healthy habits for a lifetime. Just take a quick look at her website https://kanupriyakhanna.in/ and get started today.
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