The Coronavirus pandemic has shaken everyone across the world. While doctors, medicare staff, and the police are working hard to fight the pandemic, it is very important for the public to take care of themselves too. That can begin by consuming healthy food for a stronger immune system. Kids below 10 years and the elderly have to be more cautious and maintain a healthy diet to fight the virus. Chicken — many say — will provide the body with required proteins and help maintain a better immune system.
Why Chicken Helps Immunity
Our immune system has several components like antibodies and immune cells that depend on protein. Chicken being a source of high-quality protein can help in boosting one's immunity. Apart from protein, chicken is also a good source of various nutrients, like Retinol (Vitamin A), Vitamin B3, Vitamin B9, Zinc, etc. that have roles in immune functioning.
A balanced diet with chicken supports antibodies, wound healing and brain function
No Reason to Avoid in Summer
"There is no scientific evidence stating that chicken intake should be avoided in the summer."
— Anushka Baindur, Senior Dietician, Fortis Hospital
One needs to ensure it is cooked well to eliminate chances of stomach infection which can be more prevalent in summer.
How Often & How to Cook
The quantity and frequency of consumption in a week depends on a person's requirement and activity level. An athlete or person doing high-intensity workouts can take it more often than a sedentary person. Healthier cooking methods like boiling and grilling are preferable to deep-fat frying.
Wound Healing, Brain & Beyond
"Chicken is a source of high biological value protein."
— Anushka Baindur, Fortis Hospital
Adding chicken to the diet helps meet daily protein needs. It aids faster wound healing due to its high protein and zinc content. Being a good source of niacin, it boosts brain function, protects skin from sun damage, and can ease osteoarthritis symptoms. A warm chicken soup is comforting and can alleviate cold symptoms.
Vegetarian Alternatives
Chicken is a complete protein with all essential amino acids. Vegetarian alternatives include combinations like:
- Rice and dal together
- Dals and pulses — channa, rajma, green moong
- Soya milk
- Milk products — paneer
- Nuts and tofu
Chicken pairs well with wheat or millet rotis, rice, or vegetable salads.
For Kids — A Daily Plate
A diet chart is individualised and varies person to person. For healthier immunity in kids, include protein foods like eggs, chicken, fish, paneer, dal, pulses, and nuts daily. Kids can consume concoctions made by boiling onions, tulsi leaves, ginger, and spices like pepper, cumin, coriander, turmeric with honey. Include vegetables in palatable forms like parathas, cutlets, and pasta with added vegetables. Nuts and dried fruits like almonds, pistachios, raisins, dates can be eaten plain or made into milkshakes and ladoos. Include 2–3 servings of fruits daily and maintain hydration using water, buttermilk, coconut water, and traditional beverages.