Day: September 1, 2021

5 Nutritional Strategies for Boosting Immunity

Thank you @Natural Awakenings Dallas Metroplex Magazine for this opportunity allowing me to share my 5 key nutritional strategies that can give the immune system an upgrade! Check them out and include them for even better health. Article link: https://www.nadallas.com/2021/08/31/366874/boosting-immunity-with-balanced-nutrition
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A strong immune system is at the top of our minds these days. Now more than ever, having a robust immunity is a must. This fall with your new school and work routines, as a Mom and a Board-certified Clinical Nutritionist, I have 5 key strategies for you. Incorporate these in your daily nutritional intake for a boost to your immunity.
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🥑Balanced breakfast: All meals should be balanced, but most importantly breakfast. Most common breakfast choices like cereals, pancakes, waffles, bagels, muffins, etc are loaded with sugar and white processed flour; they lack any nutrition. Starting the day with breakfast choices loaded in protein, healthy fats, and complex carbs can provide the necessary fuel for the immune system without causing a drop in energy levels in the middle of the day or untimely cravings.
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🌈Eat all the colors of the rainbow: Include different colored fruits and vegetables that provide nutritional density with vitamins, minerals, fiber, and phytonutrients (which gives them the color). If I were to start a public health initiative to increase overall wellness it would be to “Eat more fruits and vegetables”.
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💪🏼Probiotics: You might be thinking of your bottle of probiotics supplements, but there are foods that have live bacteria/probiotics. Probiotic food sources include fermented foods like yogurt, kefir, miso, tempeh, sauerkraut, kimchi, sourdough bread, and Indian foods like idli/dosa to name a few. Consume a variety of these foods for microbial diversity. If you are sticking to supplementation, rotation is more important than taking the same probiotic supplement consistently.
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👊🏻Prebiotics: These fibers act as fuel for the healthy bacteria in your gut. Prebiotics do not get enough limelight but are essential for a healthy gut. Most food sources of prebiotics are plant-based: garlic, onions, artichokes, asparagus, chicory root, bananas, oats, legumes, and mushrooms. They will help achieve a healthier and more diverse microbiome. Since 70% of the immune system resides in the gut, both prebiotics and probiotics should be a vital part of your nutritional intake.
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💊Supplementation: If necessary, taking a high potency professional quality multi–commonly termed as MVM (multi-vitamin-mineral)–can help fill nutritional gaps. Remember food first, supplement second if needed.
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These 5 nutritional strategies will give your immune arsenal an upgrade along with exercise, adequate sleep, and vitamin D.
Be well, Niti.