Our immune system has several components like antibodies and immune cells that depend on protein. Hence, protein is a quintessential requirement for our immune system. Chicken being a source of high-quality protein can, therefore, help in boosting one’s immunity. Apart from protein, chicken is also a good source of various other nutrients, like Retinol (an active form of Vitamin A) Vitamin B B3, Vitamin B9, Zinc, etc. that also have some or the other role to play in immune functioning.

There is no scientific evidence stating that chicken intake should be avoided in the summer. Although one needs to take care that it is cooked well to eliminate any chances of stomach infection which can be more prevalent in the summer season.

The quantity and frequency of consumption in a week depends on a person’s requirement and also activity level. An athlete or a person doing high-intensity workouts can take it more often than a sedentary person. Also as protein intake corresponds to a person’s body weight, intake can vary from one person to another. Also, use healthier methods like boiling and grilling rather than deep fat frying.

Chicken is a source of high biological value protein. Adding chicken in the diet can help meet daily protein needs. It helps in faster wound healing due to its high protein and zinc content. Being a good source of niacin it boosts brain function, protects the skin from sun damage, and can ease symptoms of osteoarthritis. Moreover, a bowl of warm chicken soup is comforting and can alleviate cold symptoms as it may contain substances that have anti-inflammatory properties.

Chicken is a good source of high biological value, which means it has all the essential amino acids present in it. Vegetarian foods do not have any such source, but a combination of cereal and pulse, e.g. rice and dal together will have all the essential amino acids, making it a complete protein. There are numerous protein sources even in the vegetarian diet like all dals, whole pulses like channa, rajma, green moong, soya milk, and milk products like paneer, nuts, tofu, etc. It is imperative for a vegetarian to include these sources in their daily diets.

Chicken can be paired with wheat/ millet rotis, rice, or even with just a bowl of vegetable salad.

A diet chart is always individualized and can vary from person to person. Hence, there is no “one size fits all” diet chart even for kids. But for a healthier immunity include protein foods like eggs, chicken, fish, paneer, dal, and pulses, nuts, etc. in their daily diet. Kids can be given a concoction or kadha or kashaya made by boiling onions, tulsi leaves, ginger, and spices like pepper, cumin, coriander, turmeric with some added honey. Ensure adequate vegetable intake in forms acceptable by kids like a palak, methi or drumstick leaves paratha, mixed vegetable and protein cutlets, pasta or noodles made in a healthy way with plenty of added veggies. Nuts and dried fruits like almonds, pistachios, rains, dates, etc. can be eaten as such or made into milkshakes, chikkis, ladoos, etc. Include 2-3 servings of fruits daily. Maintain good hydration using water, buttermilk, coconut water, traditional beverages like kokum, and bael ka sharbat.