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Are You Intolerant to Milk? Some Alternatives to Dairy Milk

Milk is amongst the most nutritious beverage for all ages. It contains good amounts of calcium, protein and some other nutrients. But there are many among us who are intolerant to milk. In most cases, it means you are intolerant to lactose. Lactose intolerance is not the same as a milk allergy, which involves your immune system.

Lactose is the sugar in milk. If you’re lactose intolerant, a glass of milk or a bowl of creamy soup can give you intestinal trouble like cramps, gas, diarrhea, or bloating. That’s because your small intestine isn’t making enough of the enzyme lactase. Lactase breaks down milk sugar so your bloodstream can absorb it well.

When a person is not able to tolerate milk then one should look after the loss of nutrients by consuming other milk alternatives, which actually makeup the lost nutrients in the body. Here are some milk alternatives for those who are unable to tolerate milk.

1.      Soya milk

Soya milk is the most popular milk alternative. Its main ingredient is soyabean. Soy milk contains no lactose since it’s made from soybeans, which are naturally lactose-free. Soy milk has the most similar nutrition profile to cow’s milk, with 8 to 10 grams of protein per serving and is often fortified with calcium, vitamins A and D and riboflavin. Soy iso-flavones have been shown to be beneficial in preventing heart disease and at least 10mg per day can decrease breast cancer recurrence by 25%.

2.      Almond milk

Almond milk is also like cow’s milk in texture, though slightly beige in color. It tastes faintly like almonds. It may have more calcium than dairy milk, along with vitamins D and E. But an 8-ounce glass of almond milk has only about 1 gram of protein.

3.      Rice milk

Rice milk is white, like cow’s milk, and thinner and sweeter than almond milk. It doesn’t work as well as thicker milks in sauces and puddings. It is low in protein, like almond milk. But you can find it fortified with calcium.

4.      Coconut milk

 Coconut milk is another alternative for lactose intolerance. It is creamy like whole milk. It has little protein, though, and about the same amount of saturated fat as whole milk — about 4 grams in a cup.

If you are lactose intolerant, do try these dairy milk alternatives to makeup the loss of nutrients in body.

— this article is written by a dietitian @ FitHo
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Almond Kale Smoothie

Smoothies are a favourite with all age groups and they quench your thirst and satisfy your hunger.

One of the easier and tastier ways of sneaking the exceptionally nutritious kale into your diet is through the Almond Kale Smoothie. The relatively bitter tasting kale is much more appetizing in this smoothie. If you continue to find it bitter, then you could steam the kale before adding it to the smoothie.

Here is the recipe for Almond Kale Smoothie:

• 75g chopped or steamed kale (discard the thick rib in the centre of the leaf)
• 1 glass(250ml) unsweetened almond milk
• 1 tbsp almond butter
• 1 tbsp soaked raw almonds
• 1 date, pitted
• 1 tbsp coconut oil

Method:
Blend everything in blender till a smooth texture, and serve immediately. Add sugar/honey if required.

Kale is packed with calcium, vitamins and anti-oxidants.
Almonds offer protein, good fats, and Vitamin-K which is good for rejuvenating your skin.
Milk provides you with calcium and protein.

— this article is written by a dietitian @ FitHo

Top Food Sources of Calcium

Human body needs calcium to build strong bones when we are young and to keep bones strong as we get older. Moreover, it’s also needed for the proper function of nerves, muscles, kidneys and the heart. Not having enough calcium in the diet is one of the many factors associated with an increased risk of osteoporosis and low bone density.

Expert’s advice to always initiate adding the calcium rich food sources before starting with additional supplements. Dairy products are the most obvious choice when it comes to calcium rich foods but they are not the only food source which provides calcium. Here’s a list of top food sources of calcium to help you get your daily recommended allowance -

Milk: A glass of milk is one of the best way to start your day and to fulfill your calcium requirements. Go for low fat milk and avoid adding high sugar flavoring powders. Go for cinnamon, cardamom or unsweetened cocoa powder. 1 cup low fat milk provides 102 calories and 305 mg calcium.

Yogurt: Yogurt is a tasty way to get your daily calcium. 1 cup low fat plain yogurt provides 154 calories and 415 mg calcium. It is one of the best food sources of calcium. Avoid flavored yogurts as they contain added sugar and calories. Go for home-made plain yogurt with fresh fruits.

Tofu: Also known as Bean curd, it is a soymilk derivative. It is a common component in many East Asian and southeast Asian cuisines. A little sour than our regular cottage cheese, 100 gm provides a good 350 mg calcium and 76 calories. Include pan-grilled or lightly sautéed Tofu in curries or salads.

Spinach: It can be used in various preparations and can be a part of every meal due to its unique taste and texture. 1 cup of cooked spinach contains 41 calories and provides 245 mg of calcium. It has been said that oxalates and phytates present in spinach hinder calcium absorption. However, cooking spinach reduces the effect of these compounds and helps in calcium absorption.

Sesame Seeds: These nutty and crunchy seeds are a rich source of calcium and good fat which also make them a must have food for

lactating women. 1 tbsp of sesame seeds provides 52 calories and 88 mg calcium. But make sure you do not go overboard with the quantity.

— this article is written by a dietitian @ FitHo

Dietary Guidelines For Lactose Intolerance

Lactose intolerance, also called lactase deficiency and hypolactasia, is the inability to digest lactose, sugar found in milk and to a lesser extent milk-derived dairy products. Lactose intolerance is caused by reduced or absent activity of lactase that prevents the splitting of lactose (lactase deficiency). When lactose moves through the large intestine (colon) without being properly digested, it can cause uncomfortable symptoms such as gas, belly pain, and bloating. Some people who have lactose intolerance cannot digest any milk products. Others can eat or drink small amounts of milk products or certain types of milk products without problems. Lactose intolerance is common in adults. It occurs more often in Native Americans and people of Asian, African, and South American descent than among people of European descent.

The amount of lactose an individual can tolerate varies from person to person.  Many people with lactose intolerance can tolerate some lactose-containing foods by adjusting the type, amount and timing of these foods.  Some patients may need to (or may choose to) limit or eliminate these foods completely. If you wish to include lactose-containing foods in your diet, the following suggestions given by UVA nutrition services may help the one to deal with the lactose intolerance problem. Always consult with your health expert  before making changes to your prescribed diet.

LIVING WITH LACTOSE INTOLERANCE

1. Add new foods one at a time; decrease the amount, or eliminate the food, if symptoms occur.

2. Most people with lactose intolerance do not need to avoid all dairy products, for example:

Cultured yogurt contains live cultures that naturally help digest lactose. Many people with lactose intolerance tolerate cultured yogurt well.  Check labels to see if a yogurt contains live cultures or hard cheese is low in lactose and is usually well tolerated

3. If you wish to drink milk, try taking small amounts (1/2 cup at a time). Many people can tolerate up to 2 cups of milk per day when taken in smaller servings spread out over the course of the day.

4. Foods that contain lactose may be better tolerated if they are eaten with a meal.

Foods made from certain dairy products (such as pudding, cream soups, cream or cheese  Sauces,  etc.)  also contain lactose.  The amount of lactose in a product will depend on the  amount of dairy products used. Other foods such as baked items, instant mixes, salad dressings , etc. may also contain lactose.  The following ingredients suggest a product contains lactose.

Butter, Caseinates, Cheese, Cream, Curds, Dry milk solids, Lactose, Milk, Milk by-products, Milk solids, Milk sugar, Non-fat dry milk powder, Skim milk solids, Whey, Yogurt

5. Lactose can also be found in medications:-

Check for lactose on the label, although it does not have to be listed; if you are very sensitive to lactose and have persistent symptoms, ask your pharmacist to help you.  Ask your doctor to prescribe a lactose-free alternative if one exists.

6. Specialty Products:-If you are not able to tolerate lactose-containing foods using the above suggestions, special products are available.  Keep in mind, not everyone with lactose intolerance needs special products; many people can tolerate regular dairy products by adjusting the type and amount consumed.

- 100% lactose reduced milk is available in the dairy section of most grocery stores.

- Available in nonfat, 1%, 2%, and whole milk varieties.

- Lactose reduced milk contains the same nutrition, including calcium and vitamin D as regular milk.

- Lactose reduced milk does cost a bit more than regular milk.

- Lactose reduced milk may taste sweeter than regular milk.

7. Lactase Enzyme Supplements

These products contain the enzyme lactase, which is needed for the digestion of lactose. Available in tablet or chewable form.

8.Other Products

Soy milk, rice milk and almond milk are lactose free.  If you plan to use these products as an alternative calcium and/or vitamin D source, read labels carefully and choose a brand which specifically states it contains these nutrients and in what amounts.

Calcium and Vitamin D

If you are on a low lactose diet, discuss your calcium and vitamin D intake with your physician or dietitian. Studies have shown that individuals with lactose intolerance often do not take in enough of these nutrients.  Inadequate calcium and vitamin D intake increases the risk of osteoporosis.  A dietitian can help you determine whether you are getting enough of these nutrients in your diet.

PREVENTION

There is no known way to prevent lactose intolerance. However, one can lead a healthy and normal life by managing their daily diet routine and incorporating products that are lactose free, yet with healthy nutrients. The key is to have balance of all vital nutrients and implementing guidelines that are meant for lactose intolerance condition.

— this article is written by a dietitian @ FitHo

Eat Balanced Diet For Healthy You

The amount and the type of food you eat has a major influence on your health. If you eat a well-balanced diet, it can reduce your risk of various diseases as well as help you to maintain a healthy weight. There are certain times when it can be particularly important to make sure that you follow a healthy diet, for example, if you want to lose excess weight or if you’re watching what you eat because you’re pregnant. However, it’s important to eat a healthy diet throughout your life, no matter what age you are – there’s never a bad time to make some changes and improve your eating habits.

A balanced diet requires eating a variety of foods without consuming too much of any one. It also means eating certain things in moderation, namely saturated fat, Trans fat, cholesterol, refined sugar, salt and alcohol. The goal is to take in nutrients you need for health at the recommended levels. Each food is categorized into a different group based on its similarity in content to other foods within that same group.

Why is it important to eat balanced diet?

The purpose behind a balanced diet is to consume all of the necessary nutrients, vitamins and minerals which are essential for maintaining basic human physiological functions. These compounds aid in digestion and metabolism, help body tissue grow play an important role in hormones and assist the cell with its functions.

 

For Balanced diet one should need to eat a range of foods to get all of the nutrients and fiber your body needs. The five main food groups are:

* Starchy foods, which include bread, pasta, rice and potatoes

* Fruit and vegetables

* Milk and other dairy foods

* Meat, fish, eggs, beans and other non-dairy sources of protein

* Foods high in fat or sugar

* Eat the right balance of foods from these groups to make sure your body gets all it needs to stay healthy

Getting The Balance Right!

Fruit and vegetables: Fruit and vegetables are a vital source of vitamins and minerals. It is advised that one should eat five portions of a variety of fruit and vegetables a day. There’s evidence that people who eat at least five portions a day are at lower risk of heart disease, stroke and some cancers.

Eating five portions is not as hard as it might sound. Just one apple, banana, pear or similar-sized fruit is one portion. A slice of pineapple or melon is one portion. Three heaped tablespoons of vegetables is another portion.

Starchy foods: Starchy foods such as bread, cereals, potatoes, pasta, maize are an important part of a healthy diet. They are a good source of energy and the main source of a range of nutrients in our diet. Starchy foods are fuel for your body.

Starchy foods should make up around one third of everything we eat. This means we should base our meals on these foods.

Try and choose whole-grain or wholemeal varieties, such as brown rice, whole-wheat pasta and brown whole-meal bread. They contain more fiber (often referred to as ‘roughage’), and usually more vitamins and minerals than white varieties.

Meat, fish, eggs and beans: These foods are all good sources of protein, which is essential for growth and repair of the body. They are also good sources of a range of vitamins and minerals.

Meat is a good source of protein, vitamins and minerals such as iron, zinc and B vitamins. It is also one of the main sources of vitamin B12. Try to eat lean cuts of meat and skinless poultry whenever possible to cut down on fat. Always cook meat thoroughly.

Fish is another important source of protein, and contains many vitamins and minerals. Oily fish is particularly rich in omega-3 fatty acids. Aim for at least two portions of fish/ chicken a week.

Eggs and pulses (including beans, nuts and seeds) are also great sources of protein. Nuts are high in fiber and a good alternative to snacks high in saturated fat, but they do still contain high levels of fat, so eat them in moderation.

Milk and dairy foods: Milk and dairy foods such as cheese and yogurt are good sources of protein. They also contain calcium, which helps to keep your bones healthy.

To enjoy the health benefits of dairy without eating too much fat, use semi-skimmed milk, skimmed milk or 1% fat milks, lower-fat hard cheeses or cottage cheese, and lower-fat yogurt.

Fat and sugar: Fat and sugar are both sources of energy for the body, but when we eat too much of them we consume more energy than we burn, and this means that we put on weight. This can lead to obesity and also increases the various metabolic diseases in an individual.

Try to cut down on foods that are high in saturated fat and have smaller amounts of foods that are rich in unsaturated fat instead. For a healthy choice, use just a small amount of vegetable oil or reduced fat spread instead of butter, lard or ghee. When having meat, choose lean cuts and cut off any visible fat.

Failing to eat a balanced diet can be dangerous. A deficiency of any single nutrient may cause osteoporosis, muscle attenuation, irritation, skin irregularities, growth and development problems, anemia, suppressed functionality of the brain and nervous system and many other serious health concerns. A loss of zinc and protein, for instance, can cause dry, brittle and loose hair. These effects can range from subtle to serious. So in order to lead a happy and healthy life one should make a habit of following the balanced eating pattern in day to day life.

— this article is written by a dietitian @ FitHo

Preventing Osteoporosis

Lately women in the early 30′s are suffering from osteoporosis. The earlier average age was from 50 years, around the same time menopause would set in. The reason is with menopause the body experiences a dramatic drops in estrogen production that results in bone loss. This was labeled  as  a growing old diseases since the two big reasons for developing osteoporosis are when the body fails to form enough new bone or when the old bones are reabsorbed by the body, but not anymore.

Calcium and phosphate are two minerals that are essential for normal bone formation. Throughout youth, your body uses these minerals to produce bones. Mineral intake during adolescence and early adulthood lays the foundation of healthy bones for the coming years.  Not getting enough calcium and body not being able to absorb enough calcium from the diet adversely affects the bone production and bone tissues.

Bone is a dynamic living tissue that becomes strong when exercised or used and becomes fragile when unused. Mostly we are advised to eat foods rich in calcium for bone development but equally excluding foods that lead to loss of bone mineral in the body like sugar, sodas, table salt, coffee and alcohol. But are you forgetting nutrients which directly or indirectly benefit the bone health like vitamin D for better absorption of calcium, vitamin K which activates osteocalcin which is a bone protein which bonds calcium, vitamin C which improves bone absorption and other bone minerals like magnesium, phosphorous, boron etc.

Though dairy is the most popular source of calcium, many other nutrients required for prevention and better bone health can be consumed from plant based sources like vegetables and fruits which are rich in various nutrients. Optimum levels of the following nutrients in your diet will improve your bone health as well as overall fitness.

Women are more prone to developing osteoporosis than men due to two reasons first they are genetically born with a lower bone mass than men and secondly estrogen levels. Estrogen plays an important role in keeping bones strong and healthy, in both men and women. Changing levels of estrogen especially in women make them more vulnerable to this disorder.

Foods bad for bone health

Salt: Over consumption of salt than the daily requirement could make you lose calcium. You require 2400 milligram of sodium in a day. Not only you consume sodium through salt in foods but foods naturally contain salt which could create an excess. Eat salt in moderation to avoid loss of calcium.

Soda: Sweetened soft-drink and aerated drinks cause loss of calcium in the body and has been observed while excreted in urine. The phosphoric acid which is the fizziness in soda drinks could lead to faster loss of calcium.

Caffeine: Caffeine in excess of 100 milligram can cause loss of some calcium in the body. Caffeine is not consumed by the body just through coffee but some iced teas, energy drinks and other drinks contain them.

Alcohol: Alcohol blocks calcium absorption in the body and restricts bone building minerals to be absorbed properly. Bones become weak faster and can cause trouble while healing of bones due to alcohol consumption during fracture.

Some vegetables which immensely improve bone health and maintain them and avoid loss of bone minerals in the body are green peas, cabbage, broccoli, lettuce, spinach, asparagus, oats, parsley, lemons, milk and dairy etc. Though milk and dairy are the best sources but these vegetables have various nutrients to support good bone health and prevent osteoporosis. Exercising, the often most forgotten factor, is critical to bone health as it helps in improvement of bone density and better absorption of nutrients.

— this article is written by a dietitian @ FitHo

Calorie Count for Weight Loss

Do you wish that you could get the mind behind weight loss and lose weight fast? The good news is that you could really get the right approach behind weight loss by managing your calories through diet and exercise. This logic also helps you understand that how foods add on weight and the simple method for weight loss.

Fruit salad (Cr/freedigital)

Some people doubt the method of calorie count for weight loss because they say how can someone precisely count the calorie intake and how long can we keep counting calories in order to lose weight. Yes counting calories can be a difficult and monotonous task but it actually works or you could make it work for you.

Every food that we eat from potatoes to meats and dairy all food provide calories to the diet. So whatever you are eating you is adding some calories to your diet. Our bodies require only a certain number of calories in a day and for weight loss one has to eat within the daily caloric requirement to lose weight. Also exercising will help you burn the already exiting accumulated calories that have turned into fat in the body. So with a combination of diet and exercise you can effectively manage your calories and lose weight.

Below are different methods to help you count your calories in your diet and help you lose weight.

Cereals: serving size 1 chapatti(bread) or 1/2 cup rice Calories: 70-120 kcal

Vegetables: 80-100g Calories: 70-100 Kcal

Starchy vegetables: medium sized approx 75 g Calories: 70- 120 Kcal

Fruits: 80-100g Calories: 70-100Kcal

Milk: 1 glass approx 250 ml or 50 g paneer(Cottage Cheese) Calories: 150-200 Kcal

Meat: 55 gm or 1 medium egg  Calories: 65-100 g

Sugars: 5 g (1 teaspoon) Calories: 20 kcal

Fats: 5 g Calories: 45

Learning Food Calories: This is difficult in the beginning but you could still manage. Know how many calories are there in a single medium potatoes (70 calories) and same for other food sources, a slice of bread, cheese, glass of milk etc. So this way its easy to know how much calories you are intaking and whats your requirement for the meal. You will get the calorie info across the internet. Also learn how many calories can you burn in a 20 minute session of running, exercise, swimming, walking or any form of physical activity. This will make you understand how much do you need to exercise in order to burn the stored fat in the body. (more…)

— this article is written by a dietitian @ FitHo

Health Benefits of Greek Yogurt

Greek yogurt has the taste of yogurt and the creamy texture and consistency of cream or cream cheese. Greek yogurt is made from fermenting cow’s or goat’s milk and then straining water to give the thick, creamy consistency. Other ways of preparing it are boiling milk for a little longer time to to reduce its water percentage or adding cream to the milk to increase the density. But if you are conscious of your waist line then greek yogurt prepared from regular curd made from double toned milk will give you almost the same flavour and texture.

Yogurt (Cr/freedigital)

Lately greek yogurt is finding its popularity amongst people due to its nutrition and taste. It is used in various dishes and can be substituted for mayonnaise, sour cream in the recipes to make it healthy without compromising on the taste. You can prepare greek yogurt at home by leaving the normal yogurt in a muslin cloth for an hour and letting the water content drain out.

For all those healthy conscious enthusiasts  we have put together a few easy ways of adding greek yogurt to your diet. These options not only are delicious but are packed with nutrition catering to your daily nutrition requirement.

Greek Yogurt Dip: Add fresh finely chopped peppermint or coriander, onion and some spices like salt and pepper to the yogurt to create a  tasty dip for your finger foods. This can be served with vegetable sticks or roasted potato chips. This small serving of dip has minimum of 70 calories in it.

Quick snack: You can eat a bowl of greek yogurt with a pinch of salt as a quick, filling snack. Or even add steamed corn to a bowl of yogurt with salt and pepper. Taste of corn and sour taste of yogurt give it a tangy taste. It provides the body with fiber, carbohydrates, protein and essential micro nutrients. Corn can also be substituted with fruits like strawberry, mangoes, apples, peaches, bananas etc. This healthy snack would be around 240-270 calories

Salad Dressing: Another healthy salad dressing option that just needs salt and pepper. This can be added to chopped carrots, bell peppers, cucumber, onions , tomatoes, rocket leaves, lettuce and even cabbage leaves. It gives the perfect creamy flavour and texture to the salad without taking away the health benefits unlike most of the packaged salad dressings available. 75 gms of salad with greek yogurt dressing will contain approximately 210 calories.

Substitute for Milk: If you don’t like milk or are lactose intolerant and looking for a change in taste then you can enjoy greek yogurt with breakfast cereals. Simply substitute milk with greek yogurt and add it to your bowl of muselli . The fiber of the cereal with its micro nutrients add along with the nutrition of greek yogurt for better health. A smalll serving will have approximately 215 calories. If you wish to add fruits then you can add another 50 calories to the original calorie count.

Sandwich spread: Instead of using cream cheese or mayonnaise or other packaged sandwich spread greek yogurt can be used to increase the nutritional value of the sandwich.  The combination provides all the nutrition like carbs, fiber, protein and vitamins and minerals adding not much of calories. (more…)

— this article is written by a dietitian @ FitHo

Are Dates Healthy?

There are lots of speculations if dates are healthy or not? Calling it healthy or not so healthy depends on whether you should include it in your diet for its health benefits or you can use it as a substitute for sugar incase you are trying to lose weight. Dates are the fruits of the date palm which can be eaten fresh or dried though both the forms are nutritious. It helps in lowering cholesterol and and has anti-oxidation properties that protect the body against free radicals.

Dried Date fruit (Cr/freedigital)

Dates are high in fiber which relieves constipation and the high amount of carbohydrates in it provides high calories. The one drawback with dates is that it is high in glycemic index and contains a lot of sugar which can increase blood sugar levels. It is often substituted for sweets, candies or to control sweet craving as it is healthier than processed sugar and carries a lots of minerals and vitamins for the body to nourish with health benefits. But due to its high glycemic properties dates are associated with foods that can result in weight gain.

Dates have an average gylcemic index (GI) of 103, which is very high and not recommended for people on a weight loss program or suffering from high sugar levels. More and more health experts promote food that have low GI as the secret to long-term health reducing your risk of heart disease and diabetes and also beneficial for sustainable weight loss.Foods with GI index less than 55 are considered Low Glycemic Index food (GI < 55). Foods with GI index between 55 and 70 are considered intermediate (55< GI <70). High Glycemic Index foods are with GI index more than 70 (GI >70).

Besides its single but important drawback dates have many other health benefits. They are high in potassium which maintains blood pressure and maintains nerves and muscles.The magnesium in dates help relive muscles, fatigue, nerves and reduces tension. Dates are rich in calcium, iron, copper and manganese with B vitamins to better enzyme activity. All the nutrition of the dried fruit promote better health.

You can eat the fruit raw or use your culinary skills in making delicious combinations with in in your diet. You could include it with milk, fruits, salads or bread. Its sweet and can be eaten when we are overburdened with work and mind seems wandering as it relives stress and anxiety with instant energy. (more…)

— this article is written by a dietitian @ FitHo

How to Build Immunity

Are you tired of falling sick every time there is a slight change in the weather or being extremely vulnerable to other people with viruses or bacteria. Body produces antibodies that help identify and neutralize foreign bodies like bacteria and virus in the body thus providing immunity. Immune system is the body’s defence against organisms and foreign substance which have potential to cause diseases and health problems. The immune system is made up of cells, tissues and organs that fight together to protect the body.

Garlic (Cr/freedigital)

There are three types of immunity in the body known as innate, adaptive and passive. Innate is the natural immunity that we all are born with for general protection. Adaptive immunity is the active immunity which develops throughout our lives and in some cases where the infection is too dangerous to fight we can be immunized through vaccination. Lastly, passive immunity is which is borrowed from other sources like mothers milk that provides immunity to child when he is born until he develops his immunity.

Lymphocytes, which are the white cells, are the key laborers of the immune system. The primary lymphocytes are B-cells, T-cells, natural killer cells, macrophages and dendritic cells.

You could strengthen your immune system naturally through balanced diet and exercise. Good nutrition with vitamins and minerals and other important nutrients will keep the immune healthy and ready to ward off invaders. A life style that indulges in the consumption junk foods, fear, worry, and anything that promotes stress will weaken and destroy the immune system. Here are some food options for building immunity.

Garlic: It is a powerful immune booster and stimulator which increases the production of infection fighting white blood cells, boosts natural killer cells and destroys antibodies.  Allicin and sulphides present in garlic boost immune system. Garlic is an anti-oxidant which fights free radicals in the body and helps clear out toxins from the body.

Carrots: Carrots, his food of choice, contain loads of beta carotene, which is a powerful phytonutrient that boosts the immune system’s production of infection-fighting natural killer cells and T cells. It reduces the risk of cardiovascular diseases  and kills free radicals which cause aging and strengthens the immune system.

Yogurt :Ingesting live bacteria might not seem like the best way to stay healthy, but, on the contrary, your body needs certain bacteria to function properly. Lactobacillus acidophilus is an example of good bacteria that your body needs, because it produces lactic acid in your gut, which helps you digest food and break down complex compounds into usable bits.

Mushroom: Mushrooms increase white blood cells in the body to fight diseases and infections. They help build the immune system. Mushrooms contain beta glucans which are one of the best immune enhancing substance. They provide rich nutrition to the body and keep foreign substances away.

Citrus Fruits (Cr/freedigital)

Citrus fruits: Vitamin C is an antioxidant which eradicates free radicals from the body and keeps the body in fighting mode from all foreign substances. Vitamin c increases the production of infection-fighting white blood cells and antibodies in the body fighting the immune system. Vitamin C has rich anti-inflammatory properties helping fight cold and bruises, wound healing cuts, swelling etc. It keeps a good body immunity fighting against the bacteria and fungi causing allergies.

Drinks lots of water to flush out toxins from the body and include vegetables, fruits which contain fiber beneficial in removing toxins from the body. Exercise to keep the body healthy and increase blood flow in the body and fight infections better.

— this article is written by a dietitian @ FitHo