The onset of the pandemic not only ushered in the new normal and reshaped our daily lives, but also led to a collective pursuit of immunity-boosting remedies. From zinc and magnesium to the essential vitamin D, we swore by the combined power of these nutrients to keep us safe during the COVID years. However, one aspect remains constant amid the ever-evolving challenges to our health and well-being in circa 2024 – the significance of lifestyle choices in fostering a robust immune system. While genetics play a role, it is evident that a resilient immune system — comprising a complex network of cells, molecules, and organs — is largely shaped by our daily choices. These choices include one’s diet through three regular meal consumption, exercise, and lifestyle factors.
Nadiya Merchant, Associate Director, Nutrition, Kellanova India, says, “Optimal immune function is dependent on a healthy immune system. There exists a significant correlation between the immune system and nutrition. Adequate nutrition is crucial to ensure a good supply of the energy sources, macronutrients, and micronutrients required for the development, maintenance, and expression of the immune response.”
Furthermore, it is universally recognized that regular consumption of a healthy breakfast plays an important role in attaining an optimal nutritional profile by promoting a healthier intake of macro and micronutrients. A healthy/balanced breakfast can give a head start to the body’s daily vitamin and mineral needs and overall nutrient intake.
A study commissioned (by us) on breakfast habits of Indians revealed concerning trends that bordered on the skip or skimp behaviour towards the first meal of the day – 1 in 4 urban Indians were inclined to skip breakfast, while 72% thought nothing of having nutritionally inadequate breakfast. Breakfast, in particular, holds special significance as it serves as the foundation upon which we build our nutritional intake for the rest of the day. Many studies demonstrate that nutrients missed at breakfast cannot be compensated through other meals in the day.
Apart from the many health benefits, regular breakfast consumption also promotes physical and mental well-being. Moreover, it has also shown to improve cognitive performance in children and adolescents.
So, what qualifies as the ideal breakfast? “A “balanced breakfast” should be nutrient-dense (that is high in nutrients and low in calories). A balanced breakfast can be a mix of carbohydrates, fibre, protein, healthy fats, vitamins, and minerals. These can be found in many foods and one can pick different breakfast food groups namely cereals, fruit/vegetable, and dairy. One serving from each of these food groups can provide a good start to the day. An example could be a serving of ready-to-eat cereals made with wholegrain, a glass of toned milk and sliced banana/ apple/ strawberries. Additionally, the ideal breakfast should be a harmonious blend that not only delights the palate but also offers visual appeal and nutritional value,” shares Merchant.
Ways to rustle up breakfasts to support your immune system
Boosting immunity does not happen overnight but a consistent effort towards a good diet helps. The breakfast meal should have a balance of macro (carbohydrates, proteins, fats) as well as micronutrients (vitamins (A, D, B6, B12, C, E, folate) and minerals (iron, zinc, selenium, copper, magnesium). Merchant believes, “Micronutrients play key roles at every stage of the immune response. Deficiencies or marginal status in micronutrients negatively affect immune function and can decrease resistance to infections. It is important to make sure to focus on incorporating foods that provide these nutrients at breakfast.”
Other nutrients such as Omega-3 fatty acids also support an effective immune system, specifically by helping to resolve the inflammatory response. Consuming probiotic-rich foods such as yogurt, kefir, and fermented foods can help promote the growth of beneficial gut bacteria, which are essential for a healthy immune system.
“By conscientiously selecting our morning meals, we not only provide nutrients that bolster our immune system but also set a foundation for enhanced overall health and well-being. Our breakfast choices wield significant influence, shaping not only our immediate energy levels and cognitive function but also our long-term health outcomes,” signs off Merchant.
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