This document discusses the importance of nutrition and immunity, especially in relation to COVID-19. It provides information on what immunity is, the cells of the immune system, and types of immunity. It then discusses understanding COVID-19 and herd immunity. The document emphasizes eating a balanced diet with nutrients that boost immunity, staying hydrated, avoiding unhealthy eating habits and fad diets. It recommends including foods like raw foods while avoiding processed foods. The importance of gut health and exercise are also highlighted.

1. Immunity, COVID-19
and Nutrition
Neelakshi Tanima
Nutritionist, Blogger, Research Scholar(Food & Nutrition)
Founder: Nutrition in Your Pocket (nutritional web portal)
Research Scholar @ College of Home Science,
Swami Keshwanand Rajasthan Agricultural University, Bikaner, Rajasthan

2. What is
immunity?
•The ability of the
body to fight
against the
foreign material.

3. Cells of Immune
System

4. Types of
Immunity

6. Understanding COVID-
19

7. Importance of Herd
Immunity

9. Nutrition
To do
• Watch out portion size
• Think before you eat
• Rethink your choices
• Believe in “More in less”
• Eat to be healthy
• Eat seasonal, and widely available
• Always take expert advice when
you start something
Not to do
• Don’t spend money on expensive,
fancy food
• Don’t rely on Supplements
• Don’t overeat/binge
• Don’t skip meals
• Don’t fall for market gimmicks
• Don’t drink tea first thing in the
morning
• Don’t always be a Googlite

10. Immunity Boosting Nutrients

11. • Binging or Starving
• Mindless eating
• Sugar, caffeine, white flour, salt
intake
• Skipping breakfast
• Not hydrating well
• Nighttime noshing
• Endless snacking/munching
• Emotional eating
• Video gaming/ TV watching
eating
• Eeating too fast or too slow
• Eating without hunger
• Picky eating
• Liquid calories
• Social obligation eating
Food habits which affect human health and
immune system

12. Fad diets: Destroyers of Health
Fad diet side effects:
• Nutritionally inadequate
• Hormonal imbalances
• Compromise gut health
• Reduces immunity
• Develop single or multiple
nutrient deficiencies
• Fatigue, irritability
• Hunger
• Depression
• Irregular blood sugar levels

13. Hydration: Every drop of water in your body counts
Water regime to follow
• Drink at least 10 glasses of water per
day
• People who spend much time in AC
needs more water than others
• Drink filtered but non-RO water
• Treat the water with chemical free
or minimally chemical based source
Water regime not to follow
• Drink slowly at normal pace
• Do not drink much at once
• Do not drink immediately after
eating
• Do not drink much in night
• Do not drink from anywhere, keep
a bottle with you always
• Do not drink mineral water for a
longer period it may affect you gut
microbiome

14. Immune suppressive eating habits

15. Processed and Packaged Foods Raw Foods

16. All is Well, When Gut is Well

17. What your gut can do to your body

20. Exercise : The saviour of mental and physical health

22. At home short duration exercises

24. Ministry of Ayush Guidelines during COVID-19

25. Some Market gimmicks to increase sales
• Frying pooris in Olive oil
• Brown rice vs white rice
• Brown bread vs white bread
• Brown sugar vs table sugar
• If you are diabetic depend on Sweetners
• Green tea makes you lose weight
• Cholesterol is bad
• Fat is bad
• Packed juices are good to go
• Broccoli, avocado, lettuce, kiwifruit, Oats are the only healthy foods left.
There is no alternative to that