Plant based diet increases immunity, include it in your diet

By: Ms Preeti Seth, Nutritionist and Cosmetologist and the founder of PACHOULI WELLNESS CLINIC

It is said that what we eat has a huge impact on our health. People having a well-balanced diet tend to be healthier and fit. At the same time, their immune system is also stronger than the rest, which helps in avoiding the risk of diseases and infections. To increase immunity, the body needs essential vitamins, minerals, dietary fiber, protein and anti-oxidants, for which it is necessary to consume nutrient-rich food every day.

In this time of pandemic, everyone wants to keep their health better and one of the best way to do this is through a plant-based diet. For immunity, heart health and bone health, you need to include plant foods in your diet. For this it is not necessary that you completely eliminate animal foods from your diet, but you can reduce their intake.

What is a Plant-Based Diet?

Plant-based diets mainly consist of foods derived from plants. This includes fruits, vegetables, nuts, seeds, oils, whole grains, legumes, and pulses.

Plant-Based Diet Benefits

1. Plants contain fiber that lowers cholesterol, stabilizes sugar levels and improves bowel movements. 
2. Plant based diet is helpful for digestion. It helps the body absorb nutrients from food, which boosts your immune system and reduces inflammation.
3. To improve health, it is very important to exercise and control weight. Being overweight leads to hormonal imbalances and problems related to obesity. Following a plant-based diet can help with weight loss. 
4. According to WHO, every healthy person should eat an average of 2 cups of fruits, 2.5 cups of plants (leafy foods) and 180 grams of grains every day.
5. Plant-based diets are rich in anti-oxidants that help deal with stress and protect the body from the effects of free radicals. 
6. Due to COVID-19, we all are facing some kind of stress and anxiety, which affects our mental health. Anti-oxidants help in getting relief from these mental conditions.
7. Plant-based diet contains omega-3 which plays a beneficial role in reducing inflammation inside the body.

Best Plant-Based Diet

Below are some healthy plant-based foods that can help in meeting the intake of proteins, minerals and vitamins: –

Most people do not eat enough vegetables. Vegetables like kale, broccoli, spinach, etc. generally contain high amounts of vitamins A and C, which help in boosting immunity. Green leafy foods have anti-oxidant and anti-inflammatory properties that can help reduce the risk of diseases.

Plant proteins activate cells which increase the body’s ability to fight infection. Legumes, lentils, peas and nuts are good sources of protein. 

Zinc present in pumpkin seeds, sesame seeds and hemp seeds is a powerful nutrient that is beneficial for immunity. The magnesium found in these improves your mood by increasing the production of serotonin.

Vitamin C and D are found in oranges, capsicum, melons and strawberries etc. Vitamin D helps to strike a balance between physical and mental health.