Good nutrition is critical to build a robust immune system, which can successfully protect us from - seasonal infections as well as inflammatory conditions such as arthritis and dermatitis. Healthy, balanced diet is a crucial aspect of living a healthy life. Incorporating nutritious breakfast ideas into your daily eating plan can help in boosting your immunity and staying fit through all seasons.
Nutritious breakfast ideas
The following healthy breakfast options help reinforce your immune mechanism.
- Idli sambar: Protein plays a very vital part in strengthening the immune system. Eating protein rich foods is one of the most nutritious breakfast ideas – dals, beans, eggs, lean meat, nuts and seeds is absolutely recommended. Both – idli as well as sambar are dal based and are a fabulous source of plant-based protein. The tiny steamed lentil cakes dunked in hot sambar are an ideal start to the day! Use unpolished urad dal from the Tata Sampann range to get the most amount of nutrition from your ingredients. This healthy, nutritious breakfast is popular throughout the country and easily available even when you are travelling.
- Carrot paalak paratha: Carrots contain a high amount of vitamin A, while spinach is filled with vitamins A, C and K. Vitamin A monitors the immune mechanism and effectively helps prevent infections by ensuring that the skin and mucous membranes of the mouth, stomach, colon and respiratory tract stay healthy. Alongside, vitamin C is a full-bodied super powerful immune booster as well! An integration of both the vitamins in generous doses has a beneficial impact on the working of the immune system. The combination of gaajar paalak in a paratha makes for a healthy and nutritious breakfast. Pair it with raita or lassi.
- Orange papaya turmeric smoothie: Oranges and papayas are loaded with vitamin C. Turmeric too enhances your immune response substantially. The active principle curcumin, is a potent antioxidant and fortifies your immunity. Use Tata Sampann Haldi which proffers minimum 3 % curcumin. Blend together 3 oranges, half a papaya, some dates, 1 spoon chia seeds and 1 teaspoon of turmeric powder; have this smoothie first thing in the morning. This easy, nutritious breakfast is simple and delicious.
- Yogurt and oatmeal: Yogurt is an excellent source of protein and beneficial gut bacteria, whilst oatmeal is packed with fibre that helps keep you feeling fuller for longer and can help control cholesterol levels too. You could also stir in strawberries, flax seeds, chia seeds, and a dash of cinnamon. This is one of the most nutritious breakfast ideas which can be made in a jiffy.
- Granola with soymilk: Jump-start your day with homemade granola comprising of – oats, rice crisps, walnuts, almonds, dried figs and flax seeds, all of which give you impressive amounts of fibre, protein and iron. Soy milk gives you a creamy texture, a superbly healthful nutritional profile and oodles of culinary multiplicity. Soy is packed with omega-3 fatty acids and flavonoids and promises an explosion of health-boosting properties. Teaming the two together assures you a nourishing and nutritious breakfast that’ll see you through to the lunch hour.
Having a wholesome and healthy lifestyle ought to be your first line of defence. Eating nutritious meals such healthy and balanced breakfasts, exercising on a daily basis, following a good sleep hygiene and optimal stress management naturally help keep your immune system strong and functioning optimally. All of this contributes towards your good health and wellbeing.
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