DESCRIPTION

Coughing is quite common in winters due to change in weather. Generally there are two types of cough dry cough and wet cough. There is no phlegm or mucus in dry cough. Whereas, there is a lot of mucus production in wet cough. Dry cough is caused by viral infection. People who have sinus, asthma, allergies, and any disease related to lungs or due to viral or bacterial infection, flu etc. also have dry cough. 

The mood of the weather is changing. It is hot during the day and a little cold in the morning and evening. In such a situation, people are often troubled by cough, cold, sore throat, fever etc. The problem of cough is more with some people. Cough with phlegm still gets cured quickly, but dry cough does not leave soon. Coughing causes chest pain, burning sensation. If you also have the problem of dry cough and it is not taking its name to cure, then try some home remedies for dry cough.

REMEDIES FOR COUGHING UP MUCUS

this cough is caused due to infection in the throat. If this cough is not treated on time, then it can lead to many diseases. However, dry cough remedies can be cured by adopting some home remedies.

• Take steam at least thrice a day to lighten the mucus in the lungs.
• Keep yourself hydrated with lukewarm water, soup, herbal tea and decoction to overcome cough.
• Instead of lying on your back, lie on your right or left side. This can help the mucus to come out quickly.
• Eating one and a half teaspoon of honey half an hour before sleeping at night reduces phlegm and gives good sleep.
• Ginger is rich in anti-inflammatory and antioxidant properties. Drinking two to three cups of ginger tea a day provides relief to the throat. This remedy is very effective in cough with mucus.
  

WAYS TO GET RID OF DRY COUGH

What is dry cough?

During dry cough, phlegm does not come from the throat. Rather, this cough starts with a sharp push and a feeling of dryness in the throat leads to a feeling of burning and discomfort.

The problem of dry cough is most disturbing at night. Because due to swelling in the windpipe and throat, there is difficulty in breathing while sleeping. During this, the dryness in the throat also increases. This causes frequent shaking and sudden severe cough. Dry cough can be overcome by adopting some home remedies for cough.

• Liquorice (mulethi) – If you are troubled by the problem of cough for a long time, then wake up every morning and drink liquorice tea. It gives instant relief from dry cough. Along with this, put two big spoons of dry root of liquorice in a mug, add water and boil it and then steam it for 10-15 minutes. Do this twice a day, you will get relief as soon as possible.

• Turmeric milk– Taking a pinch of turmeric mixed with lukewarm milk provides quick relief from dry cough. In addition, it strengthens the immunity and digestive system.

• Honey – You can drink warm water mixed with lemon and 2 teaspoons of honey. Consuming it twice a day will give relief from dry cough and other problems related to throat.

• Basil leaves – Boil some leaves in water. If you want, add a little sugar to it or you can drink it before sleeping at night.

• Ginger – Ginger is also used a lot to remove dry cough. In case of cold and flu, people get relief from this problem by drinking ginger tea anyway. Consumption of ginger in dry cough reduces the intensity of phlegm and cough. Chop the piece of ginger. Put it in a cup of water and boil it on the gas for a while. Keep drinking this water little by little throughout the day. There can be no better syrup than this to cure dry cough.

• Apple vinegar – Apple cider vinegar is very healthy for health. It improves digestion. If the problem of dry cough is not cured, then mix two spoons of apple cider vinegar in lukewarm water. Add a spoonful of honey to it as well. Drink two to three times a day.

• Black Pepper – The properties present in black pepper powder benefit health in many ways. It also enhances the taste of food. Taking it with honey provides relief in cough and cold. In case of dry cough, make powder by grinding 7-8 grains of black pepper. Fry it in ghee for half a minute. Now after cooling down, eat it after licking it, it will cure cough and the problem of throat due to it.

What is chest congestion?

• Chest congestion is the mucus accumulation in the lungs and bronchi. Chest congestion may cause you to hear or feel wheezing or crackling sounds while breathing.

What Causes Chest Congestion?

• Infection with flu virus is the common causes of chest congestion and when the infection spread from upper respiratory tract (nasal passages, throat) into the lower respiratory tract (bronchi and lungs) then chest congestion occurs.
• Your body tries to remove infectious agents by producing mucus, to trap them and prevent your lungs and airways. Due to this mucus chest congestion occurs.
• If chest congestion started from a cold, then symptoms like stuffy nose, sore throat, and sneezing occurs. 
• Mucus produced by lungs that forms a protective lining in certain parts of the body. Mucus prevents drying out of the areas and helps against many kinds infectious agents including viruses and bacteria.
• In a healthy person some mucus is required, but too much can be uncomfortable. Excess may be caused by:

1. Infections, like common cold or flu
2. Seasonal Allergies
3. Air pollution 
4. Irritation of the nose, throat, or lungs
5. Smoking tobacco products
6. Lung diseases, like pneumonia, COPD, Bronchitis, lung cancer etc. 

How to get rid of phlegm and mucus?

Taking fluids, keeping the head elevated, and using nasal sprays may help to get rid of phlegm and mucus. Taking following measures can be helpful to eliminate excess mucus and phlegm

Taking plenty of fluids

• Taking plenty of fluids is helpful to stay hydrated and keep mucus thin. When a person is sick with a cold, taking extra fluids can thin the mucus and help the sinuses to drain. By keeping mucus thin it will help to prevent chest congestion. Taking warm liquids is beneficial.

Keeping the air moist

• Dry air cause irritation in the nose and throat and leads to more mucus production. Using a cool mist humidifier in the bedroom can be helpful for better sleep, clear chest congestion, keeping the nose clear and preventing a sore throat.

Applying a warm, wet washcloth to the face

• This can be effective way to get relieve from sinus headache. Inhaling through a damp cloth is a quick way to return moisture to the nose and throat. The heat will help to get relief from pain and pressure.

Not suppressing a cough

• Don’t use medications to suppress cough .However; coughing is the body’s way to keeping secretions out of the lungs and throat. You can use cough syrups.

Keeping the head elevated. 

• Lying flat increase your discomfort by favoring extra buildup of mucus. Due to this mucus is collecting at the back of the throat that leads to irritation in throat.

Use of saline nasal spray

• To use a saline nasal spray or irrigator can be helpful to clear out mucus and allergens from the nose and sinuses. You can use sterile sprays that contain only sodium chloride, and be sure to use distilled or sterile water when irrigating.

Oil massage on chest. 

• By massaging warm mustard oil on chest by adding some salt in it, will give effective results in chest congestion. 

Gargling with salt water

• One teaspoon of salt in a glass of warm water can be used for gargling many times in a day. This is beneficial in irritated throat and helpful to clear away mucus. 

Using eucalyptus

• Eucalyptus oil can be applied directly to the chest. Adding  few drops of eucalyptus oil  to a diffuser or a warm bath will be helpful to clear the nose.

Avoid smoking

• Smoking cause the body to produce more mucus so by avoiding smoking one can get relief from chest congestion.

Keeping allergies in check 

• Take preventive measures to avoid seasonal allergies that can lead to a runny or stuffy nose, as well as excess mucus and phlegm. So keep your immunity high. 

Avoiding irritants

• Exposure to pollution, Chemicals can cause irritation in the nose, throat and lower airways. This results in production of mucus. 

Blowing the nose gently

• It may be tempting to keep blowing until thick mucus comes out. However, doing so too forcefully may hurt the sinuses, leading to pain, pressure, and possibly infection.

Use of herbal tea

• Drinking herbal tea daily will also be effective. As it will prevent many kind of infections, allergies that leads to chest congestion. You can make herbal tea by using ginger, tulsi, ela, lemon, honey etc.

Avoiding alcohol and caffeine 

• These substances lead to dehydration if taken in excess quantity. So avoid these beverages.

Eating plenty of fruits

• Studies shows that diet rich in fiber from fruit, and soy, may lower the risk of respiratory problems that can cause phlegm.

Steam

• Taking steam is very effective to prevent your chest congestion. As it help to loosen the mucus and relieve chest congestion. 

OVERVIEW

• GASTRITIS – (stomach inflammation or irritation) in which stomach lining is inflamed
• IN AYURVEDA – It is co- related as AMLAPITTA (GASTRITIS) –  It is caused due to aggravation of pitta dosha and disease of annavha srotas and it is due to improper dietary habits
• Acute gastritis – it include sudden inflammation
• Chronic gastritis – include long term inflammation
• Gastritis can also lead to ulcers and risk of stoamch cancer
• Gastritis can be classified according to cause (bacteria, virus, parasite, fungus)
• Or the location of the stomach lining affected (upper part, middle part, lower part)
• Alcohol use, some medications, corrosive substance (like poison), extreme stress, infection, injury ,patient who have liver, kidney, respiratory, failure are at increased risk of acute gastritis

CAUSES

• IN AYURVEDA- its nidana is due imbalance of pitta dosha
• Helicobacter pylori – this bacteria lives in the mucous lining of stomach 
• Bile reflux – backflow of bile into stomach from the bile duct
• Infection – caused by bacteria and virus
• Older age
• Autoimmune gastritis – own body attacking cells in body
• Due to infection by helicobacter pylori
• Habitual overeating 
• Stress and anxiety
• Spicy foods
• Excessive use of Alcohol
• Over use of NSAIDs
• Trauma
• food poisoning 
• Radiation

SYMPTOMS

• Burning sensation in the chest
• Headache
• Hiccups
• Tiredness
• Irregular bowel habit, black tarry stools
• Indigestion
• Abdominal pain
• Loss of appetite
• Nausea
• Abdomen tenderness
• Vomiting

FOODS THAT IRRITATE THE STOMACH

• Alcohol
• Coffee
• Fatty foods
• Fried foods
• Pickled foods
• Acidic foods, like tomatoes, 
• Spicy foods
• Carbonated drinks

HOME REMEDIES FOR GASTRITIS

Follow inflammatory diet –-Like leafy greens, blueberries, tea, garlic, animal based omega-3 fat

-Gastritis refers to inflammation of the stomach lining, so consuming a diet that helps to minimize the inflammation 

-Intake of food that have anti- inflammatory properties these helps to reduce the inflammation of gastric mucosa 

• Reduce stress– this also the cause of gastritis
• In Ayurveda – amalaki, yashthimadhu, bhringraj, gairik, shunthi and saunf effective in gastritits

Foods that minimize or contribute in inflammation

• Green tea with manuka honey – green tea or black tea reduce the prevalence of H.pylori in the digestive trac
• Eat simple meals– this ease the gastritis
• Yogurt – it contains probiotics that keeps digestive system healthy

Consume unsweetened yogurt 2-3 times on a daily basis 

• LICORICE – helps in digestion
• TILA(til) – reduce stomach issues
• CINNAMON – loaded with antioxidants and has powerful medicinal, anti- inflammatory properties
• HOLY BASIL(tulsi) – holy basils has antimicrobial and anti- inflammatory properties, helps to protect against infection
• CAROM SEEDS (ajwain) – these are natural antacids it can use to reduce the acidity of the stomach mucosa
• MASTIC GUM – used in gastric and intestinal ulcers 
• NATURAL JUICES – sweet potato, banana, pear, cranberry, pineapple ginger juice, apple and avocado smoothie, papaya banana smoothie
• Garlic – garlic has antimicrobial properties that inhibit the growth of Helicobacter pylori

-Eat raw crushed garlic extract helps in gastritis and reduce gas formation 

• Coconut water – coconut has antiseptic properties 
• coconut water boost the immune system and also reduce the stomach acid
• Coconut oil – coconut oil into half cup of warm water it helps stomach function well

-it has anti- microbial properties that fights with bad bacteria

• Aloe vera – it has anti- inflammatory properties and it soothes the stomach lining 
• Ginger – it has anti-inflammatory and antioxidant properties also helps eliminate gas 

 -Add 1 tsp of chopped ginger to 1 cup of boiling water also add some honey 

 -Ginger is one of the best herb to cure gastritits

• Fish – salmon, sardines, tuna are rich in Omega 3 fatty acids It has anti inflammatoyr properties
• Turmeric – turmeric has anti- inflammatory and antioxidant properties and helps in or called as alternative therapy for gastrointestinal diseases
• Eat Vitamin C enriched food – (cabbage, strawberry, chili, onion, mango, broccoli, blackberries ,garlic, sprouts)
• Raw almonds – neutralize stomach acid and it contain healthy fats, protein 
• Fennel seed – fennel seeds has antispasmodic properties and relaxing gastrointestinal muscles  and soothing the digestive tract

-Chew one 1tsp of fennel seeds after every meal to improve digestion

• Oatmeal –  it provides antioxidants, they are fibrous in nature and also helps in digestion 
• Honey – honey has very potent healing properties it has antibacterial, antoi inflammatory, and antioxidant properties
• Whole grains – grains are high in fibre 
• Avoid eating irritating food – stop those foods that irritate stomach, especially spicy, acidic, fried food
• Avoid alcohol – alcohol irritate the mucous lining of stomach
• Eat smaller and frequent meals – this reduce the stomach acid, aid in satisfying the appetite
• Peppermint leaves – chew one or two leaves to proper digestion 

VEGETABLES FOR GASTRITIS

• Broccoli
• Cabbage
• Pumpkin
• Spinach
• Sweet potato
• Mushrooms
• Carrots

FRUITS FOR GASTRITIS

• Apples
• Banana
• Apricots
• Plums
• Raisins
• Mango
• Pear
• Spinach
• carrots
• cauliflower

GRAINS FOR GASTRITITS

• Brown bread
• Wholegrain bread
• Oats
• pretzels
• Brown rice
• Rice cakes
• Quinoa

DRINKS

• Soya milk
• Oat milk
• Almond milk
• Coconut water
• Chamomile tea

FOODS TO AVOID IN GASTRITIS

• Citrus fruits or juices
• Tomatoes
• Coffee
• Alcohol
• Spicy food
• Corns 
• Gluten diet
• Sodas

FRUITS 

• Oranges
• Lemon
• Grapefruit
• Pineapple
• Limes

VEGETABLES

• Onions
• Fried potato
• Radishes
• Chili
• Beetroot

DIAGNOSIS

• Test for H pylori 
• Using a scope to examine upper digestive tract (Endoscopy)
• X RAY 
• Blood tests
• Fecal occult blood test – to check the presence of blood in stool a common sign of gastritis

OVERVIEW

GASTRITIS is a condition in which stomach lining is inflamed . In Ayurveda it is co- related as AMLAPITA It is caused due to aggravation of pitta dosha and disease of annavha srotas and it is due to improper dietary habits. Some facts about Gastritis include

• Acute gastritis – it include sudden inflammation
• Chronic gastritis – include long term inflammation
• Gastritis can also lead to ulcers and risk of stoamch cancer
• Gastritis can be classified according to cause (bacteria, virus, parasite, fungus)
• Or the location of the stomach lining affected (upper part, middle part, lower part)
• Alcohol use, some medications, corrosive substance (like poison), extreme stress, infection, injury ,patient who have liver, kidney, respiratory, failure are at increased risk of acute gastritis

CAUSES OF GASTRITIS

• IN AYURVEDA- its nidana is due imbalance of pitta dosha
• Helicobacter pylori – this bacteria lives in the mucous lining of stomach 
• Bile reflux – backflow of bile into stomach from the bile duct
• Infection – caused by bacteria and virus
• Older age
• Autoimmune gastritis – own body attacking cells in body
• Due to infection by helicobacter pylori
• Habitual overeating 
• Stress and anxiety
• Spicy foods
• Excessive use of Alcohol
• Over use of NSAIDs
• Trauma
• food poisoning 
• Radiation

SYMPTOMS OF GASTRITIS

• Burning sensation in the chest
• Headache
• Hiccups
• Tiredness
• Irregular bowel habit, black tarry stools
• Indigestion
• Abdominal pain
• Loss of appetite
• Nausea
• Abdomen tenderness
• Vomiting

FOODS THAT IRRITATE THE STOMACH

• Alcohol
• Coffee
• Fatty foods
• Fried foods
• Pickled foods
• Acidic foods, like tomatoes, 
• Spicy foods
• Carbonated drinks

HOME REMEDIES FOR GASTRITIS

Follow anti- inflammatory diet 

• Like leafy greens, blueberries, tea, garlic, animal based omega-3 fat
• Gastritis refers to inflammation of the stomach lining, so consuming a diet that helps to minimize the inflammation 
• Intake of food that have anti- inflammatory properties these helps to reduce the inflammation of gastric mucosa 

Reduce stress

Avoid any kind of stressful condition because this also  cause gastritis.

In Ayurveda 

• Use of amalaki, yashthimadhu, bhringraj, gairik, shunthi and saunf effective in gastritits

Foods that minimize or contribute in inflammation 

• Green tea with manuka honey – green tea or black tea reduce the prevalence of H.pylori in the digestive tract
• Eat simple meals– this ease the gastritis
• Yogurt – It contains probiotics that keeps digestive system healthy

Consume unsweetened yogurt 2-3 times on a daily basis 

• LICORICE – helps in digestion
• TILA (til) – reduce stomach issues
• CINNAMON – loaded with antioxidants and has powerful medicinal, anti- inflammatory properties
• HOLY BASIL(tulsi) – holy basils has antimicrobial and anti- inflammatory properties, helps to protect against infection
• CAROM SEEDS (ajwain) – these are natural antacids it can use to reduce the acidity of the stomach mucosa
• MASTIC GUM – used in gastric and intestinal ulcers 
• NATURAL JUICES – sweet potato, banana, pear, cranberry, pineapple ginger juice, apple and avocado smoothie, papaya banana smoothie
• Garlic – garlic has antimicrobial properties that inhibit the growth of Helicobacter pylori
• Eat raw crushed garlic extract helps in gastritis and reduce gas formation 
• Coconut water – coconut has antiseptic properties 
• coconut water boost the immune system and also reduce the stomach acid
• Coconut oil – coconut oil into half cup of warm water it helps stomach function well.it has anti- microbial properties that fights with bad bacteria
• Aloe vera – it has anti- inflammatory properties and it soothes the stomach lining 
• Ginger – it has anti-inflammatory and antioxidant properties also helps eliminate gas 
• -Add 1 tsp of chopped ginger to 1 cup of boiling water also add some honey 
• -Ginger is one of the best herb to cure gastritits
• Fish – salmon, sardines, tuna are rich in Omega 3 fatty acids It has anti inflammatory properties
• Turmeric – turmeric has anti- inflammatory and antioxidant properties and helps in or called as alternative therapy for gastrointestinal diseases
• Eat Vitamin C enriched food – (cabbage, strawberry, chili, onion, mango, broccoli, blackberries ,garlic, sprouts)
• Raw almonds – neutralize stomach acid and it contain healthy fats, protein 
• Fennel seed – fennel seeds has antispasmodic properties and relaxing gastrointestinal muscles  and soothing the digestive tract
• -Chew one 1tsp of fennel seeds after every meal to improve digestion
• Oatmeal –  it provides antioxidants, they are fibrous in nature and also helps in digestion
• Honey – honey has very potent healing properties it has antibacterial, antoi inflammatory, and antioxidant properties
• Whole grains – grains are high in fibre 
• Avoid eating irritating food – stop those foods that irritate stomach, especially spicy, acidic, fried food
• Avoid alcohol – alcohol irritate the mucous lining of stomach
• Eat smaller and frequent meals – this reduce the stomach acid, aid in satisfying the appetite
• Peppermint leaves – chew one or two leaves to proper digestion 

VEGETABLES FOR GASTRITIS

• Broccoli
• Cabbage
• Pumpkin
• Spinach
• Sweet potato
• Mushrooms
• Carrots

FRUITS FOR GASTRITIS

• Apples
• Banana
• Apricots
• Plums
• Raisins
• Mango
• Pear
• Spinach
• carrots

GRAINS FOR GASTRITIS

• Brown bread
• Wholegrain bread
• Oats
• pretzels
• Brown rice
• Rice cakes

DRINKS FOR GASTRITIS

• Soya milk
• Oat milk
• Almond milk
• Coconut water
• Chamomile tea

 FOODS TO AVOID IN GASTRITIS

• Citrus fruits or juices
• Tomatoes
• Coffee
• Alcohol
• Spicy food
• Corns 
• Gluten diet
• Sodas

FRUITS TO AVOID

• Oranges
• Lemon
• Grapefruit
• Pineapple
• Limes

VEGETABLES TO AVOID

• Onions
• Fried potato
• Radishes
• Chili
• Beetroot

AT-HOME CORONAVIRUS TREATMENT

• Rest – It can make feel better and may speed up recovery.
• Stay inside the house, do not go for work, school, or public places.
• Plenty of fluids – Lack of fluids can make symptoms worse and cause other health problems.
• Monitor – If symptoms get worse call doctor right away.
  They might tell to stay home or may need to take extra steps to protect staff and other patients.

IMMUNITY-BOOSTING SUPERFOODS

• Healthy food is defined as the building blocks to good health of our immune system.
• If people do not eat the essential amounts of nutrients that our body needs, it takes a beating on our immune system. 
• The deficiencies of vitamins C and D is the offender behind a weakened immune system and most commonly found in people with infections, including flu and Coronavirus.  
• Body can’t function if the immunity system is weakened. 
• The important aspect is to add variety and natural color that comes from a variety of food to diet. 
• Eat foods that bring together vitamins, minerals, antioxidants and vitamin-D.
  

Water – Hydration & Immunity

• Cucumbers, watermelon, and celery are high content water foods.
• People can drinking plain water, watermelon, take a cup of green tea with lemon, cucumber or mint-infused water.
• Proper hydration make immune-boosting nutrients to get their place where they need in body.
  

Citrus Fruits 

• Vitamin C is a great immunity builder
• Vitamin C, commonly prescribed by doctors to fight out common cold and flu doctors it helps to build up immune system by increasing the production of white blood cells that fights off infections. 
• Get daily dose of Vitamin C from citrus fruits, squeeze oranges, lemons, and limes to meals and salads.  
• Body does not produce or store vitamin C, so people need to consume it regularly for continued health. 
  

Dark Chocolate

• Dark chocolate is a great immunity source. 
• It contains an antioxidant called theobromine 
• antioxidant boost immune system by shielding the body’s cells from free radicals or the molecules produced when the body breaks
• Down food or comes into contact with pollutants.
• Dark chocolate is also high in calories.

Yoghurt/ Curd

• It is a storehouse of probiotics or good bacteria.
• It help in boosting immune function. 
• Maintain healthy gut regulation.
• Stimulating immune response to fight diseases. 
• Yoghurt is also fortified with Vitamin D 
• It can be taken as a snack that is rich in calcium, protein and gut-friendly bacteria.
  

Amla/ Gooseberry

• Amla has long been used in Indian households. 
• Amla is a storehouse of antioxidants.
• Amla is enriched with micronutrients that boost immunity.
• Amla acts as a detoxifying agent removes toxins out from the body.
• It improves heart, eyesight, hair, diabetic conditions. 
• Amla has high fiber content that can aid in weight loss.  
  

Red Bell Peppers

• Red bell peppers contain almost 3 times as much vitamin C compared with citrus fruits.
• Red bell pepper is a rich source of beta carotene
• Body convert beta carotene into vitamin A to keep eyes and skin healthy.
  

Broccoli

• Broccoli is an excellent source for Vitamin C. 
• Contains potent antioxidants such as sulforaphane boost immune system health. 
• Broccoli is a super food, a storehouse of vitamins A, C, and E, rich in fiber and many other antioxidants.  
  

Dry Fruits and Nuts

• Almonds, dates and walnuts provide essential vitamins and minerals to the body.
• Dry Fruits and Nuts are packed with, riboflavin niacin and vitamin E. 
• Dry fruit will help in better stress management. 
• Good for elderly and the kids.  
  

Sunflower seeds

• Sunflower seeds rich in phosphorous, magnesium, and vitamins B-6 and E.
• Vitamin E regulating and maintaining immune system function. 
• Avocados and dark leafy foods also have high amounts of vitamin E.
• Sunflower seeds are also high in selenium.
  

Green tea

• green and black tea are rich in flavonoids antioxidant
• Green tea really tops is in its levels of epigallocatechin gallate another powerful antioxidant.
• Studies found that epigallocatechin gallate enhance immune function. 
• Green tea is also rich in L-theanine a type of amino acid that produce germ-fighting compounds in T cells.
  

Papaya

• Papaya is another fruit loaded with vitamin C. 
• Presence of digestive enzyme in papaya called papain has anti-inflammatory effects.
• Papayas have decent amounts of potassium, magnesium, and folate which are beneficial for overall health.
  

Kiwi

• Kiwis are essential nutrients that contain folate, potassium, vitamin K, and vitamin C.
• Kiwi’s other nutrients keep the rest of body functioning properly.
  

Poultry

• Chicken soup may help lower inflammation, improve symptoms of a cold.
• Chicken and turkey is high in vitamin B-6. 
• Vitamin B-6 is important for chemical reactions occur in the body or formation of new and healthy red blood cells.
  

Zinc 

• Immune system cells need zinc to function. 
• Zinc is a mineral that body does not store or produce. 
• Oysters contain high content of zinc, other may include shellfish (crab, clams, lobster, and mussels), poultry (chicken or turkey), red meat and beans. 
• Zinc is also found in fortified cereals and some breads,
• Best absorption of zinc comes from animal-based foods.
  

Ginger

• Ginger possess anti-inflammatory properties.
• Soothe throat, treat nausea and decrease inflammation
• Ginger contain gingerol decrease chronic pain and might even possess cholesterol-lowering properties.  
  

Dark Green Leafy Veggies 

• Add spinach, broccoli and green leafy vegetable in diet. 
• These are excellent sources of vitamins A, C and E, folate, antioxidants and fiber. 
• Dark Green Veggies are super foods that are rich in antioxidant action helping with cell function as well as development. 
• Spinach, sprouts are healthiest when they are undercooked to retain its nutrients making them easier to absorb vitamin A, and other nutrients.
  

Indian Spices

• These superfoods include immunity-boosting spices like asafoetida (hing), turmeric, cloves, pepper, mustard, fenugreek (methi), cinnamon, coriander, turmeric, and curry leaves. 
• These spices help into digestion, preventing instances of gastroenteritis, and may flush out sinus infection.
• The whole spices is full of antioxidants which help in boosting digestion and fighting inflammation in the body
  

Turmeric

• Turmeric is a strong flu-fighter 
• it has anti-inflammatory properties 
• act as an immunity enhancers 
• Protect the body against viral infections. 
• Drink Haldi Doodh at night. 
• Take haldi-ghee-pepper-jaggery balls once a day daily.
  

Kasuri Methi (Fenugreek)

• It is also a wonderful source of fiber 
• Decrease cholesterol and body inflammation.
• It keeps the digestion happy
• Essential for good immunity while keeping blood sugar in check.
• Keeping our immunity optimum. 
• Full of antioxidants and fights bloating and flatulence.
  

Coriander Powder

• Dhaniya powder is very good for relieving flatulence 
• Help in better digestion and facilitating better bowel movement. 
• Coriander powder maintain good gut health and help in faster recovery from an infection.
  

Black pepper

• It is an antioxidant rich and possess antibacterial properties.
• It contributes to overall wellness tremendously. 
• It also has vitamin C enriches which naturally boosts immunity and works as an excellent antibiotic.