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Stay away from Virus | How to take care of the our Health by Eating Healthy | Flu season

Food is the most important thing for our health, for our living, and to do our day-to-day work. We divide our daily meals into parts, consume them, and get the energy to live a healthy life. But with increased lifestyle changes and globalization of food industries, our food habit is changing gradually. Now we depend more on prepared food, fast food, ready to eat food, preserved food, fried food, and many more. Also, with increased technology and research, the concept of BALANCED FOOD is somewhere lost, now we have a vast knowledge of what is high protein food, low-fat food, etc. The large diet food selling companies are ruling our minds with a variety of diets like the Keto diet, Atkins, paleo, no carb, and many more.
As I mentioned earlier, food being the most essential part of our life should not be taken granted in anyways. Today we are facing many lifestyle diseases that are simply caused by our diet and eating habits. With changing season, we are getting seasonal diseases and conditions that can be avoided by specific food and lifestyle changes. This flu/viral season lets look at a few food and eating habits that will keep us healthy and happy.

Food that we should eat in this season

1. Seasonal fruits - We all know that winter is the best season to get some of the best fruits, like oranges (which contains vitamin C and helps to boost the immunity) Grapes, Fig, Apples (filled with vitamins) Berries (strawberry, blueberry, blackberry, cranberry, etc.)
Pear, Pomegranate, etc. We get to see most of the citric fruits are available in this chilled season, which helps to fight infection, increase our stamina, and boost immunity. So make sure to add a portion of fruit to your breakfast or snack every day. Fruits are tasty and can be consumed whole or by making salads, and due to eating them raw, we get all the necessary nutrients.

2. Seasonal Vegetables - Winters are best to have some high nutrient filled green leafy vegetables, that keeps us healthy and disease-free. Spinach (great source of Vit K, Vit C, Vit A, micronutrients such as iron and manganese) other than this the Kale, Mustard greens, Collard greens, the garden greens. Also, we find some healthy root veggies like carrots, beetroots (filled with carb, antioxidants, beta carotene, Vit A, etc.) We also get cabbage, cauliflowers, Knol Khol, (which are packed with antioxidants anti-inflammatory properties and helps to improve the digestion.

3. Healthy Fats - During the seasonal change, insulin resistance is increased. As a result, our liver can increase fat production, and the adipose, non-adipose tissues can store fat to get ready for the winter (credits - Google) In the winter season. Fat in our body takes a more active part in burning energy and generating heat. Adding some amount of healthy fats can help our body to fight the changing season, healthy nuts like Almonds, Walnuts, Pecan, Pistachio, Cashew, Peanuts, hazelnuts, etc. Fish like Mackerel, Salmon, and whole Eggs. Also, include Avocados, Organic cheese, Chia seeds, and Olive oil in your diet to complete the list of healthy fats.

4. Proteins - We all know that proteins are the building blocks of our muscles, bones, skin, blood, and cartilages. Our body also uses protein to repair the tissues, make enzymes, hormones, etc. So make sure to add a right amount of proteins to your food, including the Legumes, different kind of Beans, homemade fresh Cottage cheese, Yogurt, Chicken breast, Eggs, Fish, Peanut butter, Lentils, Pumpkin seeds, Quinoa, Nuts, Milk, Whole grains, Tofu, etc. 

5. Carbohydrates - Carbohydrates provide energy to our body. So make sure to have healthy carbohydrates to supply an adequate amount of carb needed to the body. Healthy carbs that we can include in our daily diet are Whole fruits, Apples, Grapes, Banana, Cherries, Peach, Pineapple, etc. Root vegetables like Sweet potatoes, Carrots, Beets, turnip, Potatoes, Leeks, Radish, Garlic, Ginger, Onion, Shallots, Celery roots, etc. Also add some Whole grains, Legumes, Seeds, etc. 

A little change in our daily diet can get us healthy. Add all the healthy food to your diet, but do not forget to drink a sufficient amount of water, eat-in time, and have a good sleep. A healthy body is a combination of Food, Sleep, and Exercise. Prevention is Better than Cure, so make sure to keep yourself and your family safe, disease-free, and happy. 

Dr. Shiva S. Mohanty
BDS (Utkal University)
Certified with
Nutrition & Healthy Living (e-Cornell)
Food & Health (Stanford)

*Disclaimer- This article is written to provide only information and general idea.
This article should not be used to diagnose or treat any medical condition.
Please consult your healthcare provider before any diagnosis, treatment, or medication.


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