Boost your immunity this winter

Sniffles and Cold don't have to be part and parcel of this season. You can keep them away by eating right. Beat the winter blues by adequately nourishing your body with the nutrients that it requires to combat the cold. Below is a list of foods that can help boost immunity and keep you warm and happy.

Fish : Vitamin D, found in especially high levels in fish, can help relieve mood disorders by increasing the amount of serotonin - one of the neurotransmitters responsible for the 'feel good factor' - in the brain. According to a study by the Department of Medicine, Alzheimer's Disease Research Centre, St Louis, low levels of Vitamin D were associated with poor moods and the inability to complete certain mental tests. Oily fish such as sardines, mackerel and salmon are a good choice.

Eggs : Eggs are rich in phospholipids that help keep the brain sharp as well as enhance our memory.

Oranges & Spinach are commonly linked to Vitamin C, but they are also high in folate. Folate is said to play an important role in enhancing moods and, like Vitamin B12, it helps in the creation of serotonin.

Nuts and Seeds : Most nuts contain selenium, which helps in preventing depression and is vital for good mental health. Having 4 almonds and 2 walnuts a day can help keep the blues away.

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Veggies - best eaten slightly crunchy Vegetables such as broccoli, cauliflower, cabbage, mustard greens, spinach and fenugreek leaves are a potent source of beta-carotene, vitamins C, E, folate and calcium. Orange and yellow coloured veggies such as pumpkin and squash are rich in carotenoids and Vitamin A - both powerful anti-oxidants. In a Boston University School of Medicine study, researchers observed that pregnant women who consume at least seven servings (80 g per serving) of fruits and vegetables per day reduce the risk of developing an upper respiratory tract infection.

Mushrooms such as shiitake, maitake, and reishi contain polysaccharides, sterols, vitamins, minerals and amino acids that increase your immune function. Mushrooms are rich in zinc which has anti-oxidant and immunity boosting properties.

Wholegrains : Wholewheat, oats, quinoa, rye, jowar, bajra and brown rice are rich in B vitamins, zinc and selenium, which look after our immune system. Their fiber content keeps our intestines healthy, often considered the first line of defence against illness.

Spices : Onions, garlic, ginger, turmeric, oregano are anti-microbial and anti-inflammatory. They are also rich in anti-oxidants and can help ward off and fight infections. Ginger, for instance, is an excellent tonic for sore throats.

Yogurt : It may not seem like the ideal winter food, but yogurt helps to maintain the right balance of flora in the gut. The friendly bacteria in our gut help prevent the growth of pathogenic bacteria and candida, keeping infections at bay. They are also vital for optimal digestion.

  Winter is the season for keeping your immune system ticking as well as providing the brain with 'feel good' chemicals. Keep the winter at bay by eating healthy and exercising regularly.

 

Thanking you, Dr Surabhi Jain Consultant Clinical and Public health Nutrition, Metro Hospital Nutri Well Clinic Phone: 9451940465, 9648888820 Website: www.nutriwellindia.com mail id : drsiyajain@gmail.com http://www.justdial.com/Lucknow/Nutri-Well-%3Cnear%3E-Indira-Nagar/0522PX512-X512-120126234248-I9I7_THVja25vdyBOdXRyaSBXZWxs_BZDET

Malnutrition in Children : High alert for Parents, Nutriwell's study

Malnutrition in Children : High alert for Parents

Is your child

·         Underweight /Overweight,

·         Lacks concentration,

·         Weak in studies ,

·         Takes time to respond ,

·         Low level of immunity and stamina,

·         Problem coping up with studies.

It may be a case of Malnutrition.” A new study based on a survey of the height and weight of more than one lakh children across six States has found that as many as 42 per cent of under-fives are severely or moderately underweight” . Source: The Hindu 10^th Jan 2012.

Now days we are seeing Aamir Khan advocating Malnutrition program in India. The actor has been roped in by the ministry of women and child development to be the face of the movement over the next one year. Opposite to usual belief Malnutrition is found in rich and middle class families also.Contact dietician in lucknow for details

There are two reasons for Malnutrition in middle and high class families –

1. Imbalanced diet

2. Ignorance of wrong food habits in children by parents.

                         

 It is also found that some parents are totally unaware of what a balanced diet should consist of. They don’t know the importance of balanced diet. They only care that their children eat adequate diet.

If child wants to eat chips,samosas,maggi,chowmin,pastries, their parents do not resist. Parents themselves also eat junk food and allow their children also.Contact dietician in lucknow for details

Suggestions for preventions

1. Guardians, themselves must change their food style, as children learn their food habits from their home.

2. Mothers should breast feed their children for adequate period.

3. Children should be provided medical check-up and proper Diet Planning from time to time.

4. Teachers must give information to students on how to prevent disease from malnutrition.

5. Complete Nutrient support by a Dietician or Doctor.

6. Life style modification for kids and engage them in healthy eating

7. Proper diet In Pregnancy

Nutrition in Pregnancy is the most underrated health concern in India. This is the time when a lady and the new life growing inside her need proper nutritious diet for the optimum growth of brain and body. In Pre and Post Natal Period the need of nutrients and elements are different for every month. Contact dietician in lucknow for details

 We conducted a survey in schools of Lucknow.Contact dietician in lucknow for details

All the data collected for the project revealed that most of the children suffer from malnutrition due to their wrong food habits and eating imbalanced diet. If the parents show a little concern towards their children, this problem can also be eradicated. Meetings between parents, teachers and Dietician and doctors would be of much help in solving this problem. All these steps should be taken in a hurry because today’s children are tomorrow's future.Contact dietician in lucknow for details

Collected data

It came to light from our survey that:

1. Only 4% students in the age group of 3-7 years like green vegetables.

2. 5% students like pulses.

3. Only 2% students like milk.

4. 5% students like fruits.

5. 60% students like Maggi /Chowmin.

6.  70%students like cold drink.

7.  10% students like juice.    

     In this survey It was found that 20% children are weighing above the normal weight, 70% children are weighing below the normal weight and only 15% children are found with the normal weight. Also in this survey it was found that 80% students complained of frequent infections.Contact dietician in lucknow for details

Do not take Nutrition in childhood and pregnancy lightly. It is one of the major factors which affect his/her health and future in the later part of the life.Contact dietician in lucknow for details

    

Dr Surabhi Jain

Consultant Clinical and Public health Nutrition, Metro Hospital

Nutri Well Clinic

Phone: 9451940465, 9648888820

Website: www.nutriwellindia.com