Are you feeling under the weather…again? Tired of popping medicines? Maybe it’s time to focus on your immunity.
Immunity has always been at the core of optimal wellness. However, after the pandemic, immunity and the ways to enhance it grabbed the limelight. Immunity was the hot topic of discussion almost everywhere — at the dinner table, on WhatsApp chats and on news channels as well!
So, what is immunity?
It’s your body’s core strength acting as a shield to fight back infections and diseases. It’s a safeguard provided by nature itself to keep you hale and hearty!
Strong Immunity = More Energy, Fewer Sick Days
An immune system that’s spot on means less sick leaves, ability to avoid seasonal colds, stomach bugs or just about any infection.
Not just that, research shows that a ramped up immune system also helps us age better and live longer!
Great! Now that we are aware of the importance of having a strong immunity, the next question that pops up in our minds is: how to boost the immune system?
Fix Your Immune System Like a Pro
Want to improve your immune system? Go for these tried and tested immune booster options —
- eating a balanced diet
- getting adequate sleep
- exercising regularly
From all the above factors, eating healthy plays the most crucial role here. Fortifying the body from within is the first line of defence.
The other factors can have an impact only if healthy food is consumed. Healthy meals are thus the foundation for having a strong immune system!
Let’s zero down on the healthy food choices that help build your immune defences. Read on to find more about it.
5 Food Hacks That Build Better Immunity
Our immune system is a complex network of cells, tissues, and organs that work together to protect us from infection and disease. Apart from genetics and environment, diet is one of the most significant lifestyle factors that work as immune support.
Wondering how to build your immune system naturally? A simple and easy way to do this is being mindful about what’s on your plate.
Let’s find out how tweaking your daily eating habits and making these small changes can go a long way in bolstering your immune system.
i. Whole Food Sources
The body absorbs nutrients better from whole food sources. This is what strengthens the body’s innate immunity. Food in its natural and unprocessed form is good for heart health and increases the body’s soldiers — the white blood cells.
Here are a few examples of best healthy foods that are convenient and help your immune system:
- Fruits: Easily available and convenient to carry to work!
- Vegetables: Cucumber, carrots, bell peppers, etc. require minimal preparation.
- Nuts and seeds: These tiny warriors are packed with nutrients.
- Yoghurt: Plain Greek yoghurt with nuts and berries is a perfect snack.
- Hard-boiled eggs: Easy to grab and go, eggs make for a nutritious snack!
ii. No Preservatives & Artificial Colours:
Food that contains preservatives, additives, and artificial food colours can wreak havoc on your gut health. Gut health forms a major chunk of our immunity system.
Remember, artificial elements disrupt the balance of good bacteria in the digestive tract, cause inflammation, trigger allergies and also weaken the body’s natural defence mechanisms.
So if you want to achieve your wellness goals by boosting your immunity, choose fresh, whole foods, keep a tab on the sodium consumption, be mindful about the type and amount of oil used, and stay away from artificial additives.
Read the label of every food item that you buy. Don’t fall in for false claims. Beware and be healthy.
iii. Science-Backed Food:
The Internet is flooded with self-styled gurus who speak at length about super foods, supplements and endorse food fads that are supposedly good for immunity. It’s quite easy to fall for them.
A word of advice: try not to follow these gimmicks.
Better go for a healthy weekly or monthly meal plan that is designed by nutritionists. Let the professionals handle what is best for you and what truly boosts your immune system.
A nutritionist-approved meal plan offers you peace of mind — where everything related to nutrition is taken care of including your preferences, current scientific research on food and its effects on your body.
So, the end result is that you get to enjoy nutritious meals that boost energy levels, offer optimum nourishment and help you build your immunity.
iv. Balanced Diet:
Hippocrates, the ancient Greek physician said, “Let food be thy medicine, thy medicine shall be thy food.”
No single food can help you boost your immunity. Your body gets optimal nutrition from a wide spectrum of foods – meat, dairy, vegetables, dairy products, nuts and fruits.
Obtaining a healthy immune system requires consuming a balanced diet that provides a variety of macro‐ and micronutrients in the right quantity.
v. Maintaining a Healthy Weight:
Studies show that excess body fat is directly related to a low immune system. Abdominal fat enhances the production of ‘pro-inflammatory’ immune cells, which circulate in the blood and can damage our bodies.
Other inflammatory immune cells, known as macrophages, are also activated within fat tissue.
The best way to keep your immunity on track is to keep a tab on weight gain. Include healthy eating and choose fresh meals that satisfy cravings while providing the essential nutrients to the body.
There are healthy meal plans that offer low-calorie, nutrient-rich meals that help weight loss and weight management as well.
The learning that you take from this is to go for meal plan service like Meals on Me that offers you all of the above factors – and more.
Your Immunity’s New BFF? Meals on Me
A healthy meal plan rich in antioxidants, vitamins, minerals, and anti-inflammatory compounds can be your immune system booster.
And in today’s fast-paced life, choosing a meal plan that includes immunity-boosting foods is one of the most effective for long-term wellness.
Enter: Meals on Me.
For busy professionals, sticking to a healthy meal plan for better immune health is often easier said than done. Grocery shopping, prepping ingredients, and cooking regularly can become time-consuming.
This is where our weekly and monthly healthy meal plans loaded with metabolism boosting foods can make a meaningful difference. Each meal from us assures you:
- Balanced diet with immunity-boosting foods — whole food sources, seasonal, premium and fresh ingredients
- Nutritionist-designed & science-backed portions and nutrient profiles
- Non-GMO meals with zero preservatives, additives & artificial colours
- Crafted by 5-star chefs for authentic flavour without losing out on nutrition
- Flexibility to match your healthy diet plan needs
- The convenience of doorstep delivery—ideal for those with demanding schedules
What Do Our Healthy Meal Plans Cover
Our healthy meal plans cover a wide spectrum of preferences — choose from Keto, Vegan/Vegetarian, Wholesome, International, Arabic, or Indian cuisines!
Each of these immunity-boosting meal plans is designed for better health and is designed by nutritionists and curated by experienced chefs for optimum nutrition and unforgettable flavours.
If you’re looking for hassle-free meals that score a perfect ten on nourishment, taste and convenience, then go ahead and join our ever-growing and thriving community of smart eaters spread across the UAE!
It’s a Wrap!
- To start with, we highlighted how a robust immune system leads to more energy and fewer days of sickness.
- The 3 main factors leading to a strong immune system listed were — eating a balanced diet, getting adequate sleep and exercising regularly. Of all these pointers, eating healthy takes the centrestage.
- The key is that healthy eating isn’t just about avoiding illness—it’s about empowering your body to fight off infections naturally.
- Five simple food hacks—focusing on whole foods, avoiding artificial ingredients, trusting science-backed plans, maintaining a balanced diet, and managing weight—were shared to help you build better immunity.
- And finally, we introduced Meals on Me as your immune-boosting meal plan partner, offering convenient, nutrient-rich, varied meal plans designed by nutritionists and crafted by chefs to support your health goals.
Don’t wait! Get your immunity in shape by joining our thriving community of smart eaters!
Your FAQ Zone
Q1: What foods increase white blood cells and boost immunity?
A: Citrus fruits, garlic, ginger, spinach, yoghurt, almonds, and turmeric help support a stronger immune system.
Q2: What’s a healthy plate composition?
A: An ideal healthy plate should consist of half veggies, a quarter lean protein, and a quarter whole grains – plus healthy fats.
Q3: Is snacking bad for immunity?
A: Not if it’s healthy. Choose nuts, fruits or yoghurt over sugary or fried snacks.
Q4: Can skipping meals weaken immunity?
A: Yes. Skipping meals can reduce energy and nutrient intake, affecting your body’s defences.
Q5: How to boost the immune system naturally?
A: Eat a diet high in fruits and vegetables. Exercise regularly. Maintain a healthy weight. If you drink alcohol, drink only in moderation. Get adequate sleep.