It is important to consciously include vitamins that stimulate the immune system in the diet. However, the effects of rapid urbanization and unrealistic body image are having tremendous effects on people's lifestyles, and we are facing an epidemic of vitamin deficiency, especially vitamin D and other fat-soluble vitamins.
In an interview with HT Lifestyle, Kavita Devgan, nutritionist at Tetley Green Tea Immune, suggests: “Vitamin C tops the list because it is known to be an important antioxidant and also plays a role in immunity. An easy way to achieve this is to include green tea with vitamin C in your daily routine. Second on the list is vitamin D, which helps reduce inflammation and plays a role in immune function."
She notes: “Our body makes this vitamin on its own when our skin is exposed to sunlight, so getting enough sunlight helps (20-30 minutes of sun exposure a day); Salmon, sardines, and egg yolks are some rare sources of vitamin D. Finally, vitamin A, also known as anti-inflammatory vitamin, also helps boost our immunity. Sweet potatoes are the best source of carotenoids."
Based on her experience, Dr. Karthiyayini Mahadevan, director of health and social care for Columbia Pacific Community, five lifestyle changes to get your daily dose of vitamins:
1. Adequate sun exposure can help a person increase their vitamin D levels. 10 am to 3 pm is the ideal time to get the most vitamin D.
2. Including seasonal fruits and vegetables in the diet can greatly improve a person's overall health.
3. Nuts and oilseeds such as sunflower, in addition to fat, have a good fiber content, facilitate the absorption of fat-soluble vitamins and support the intestinal flora in the production of vitamin B12.
4. Include complex carbohydrate foods like cooked rice and hand-milled rice in your diet. It is a rich source of B vitamins.
5. Include foods like avian (mixed vegetables cooked with fresh coconut, curd and coconut oil), vatha kujhambu (curry made from dried berries and cooked in ginger oil), and sambar with ghee in your cooking. This food is very nutritious.