BITE THAT FIGHTS :dietician Neesha Bukht tells

From sniffles to mind-numbing migraines, you can beat it all by biting into the right foods,

— Neesha Maria Bukht is a registered dietician and ISSA trainer attached to Talwalkars

ACHES
Orange, strawberries, guavas and amla are high in Vitamin C help slow wear and tear of joints. It's also essential for the formation of collagen, a key component of cartilage and bone. The vitamin's antioxidants keeps free radicals from wreaking havoc. Two mediumsized oranges will give you the daily required dose of 120 mg.
BAD BREATH
Certain compounds in tea stop the growth of bacteria that breeds bad breath. All you need is one cup, an hour after a meal.
CONSTIPATION
Fibre-rich foods such as apples and pears help the digestive tract function regularly. Fruits that have high water content also help the digestion. Aim for 20 to 35 grams of fibre daily, which can be met by eating five servings of high-fibre fruits and vegetables. Increase your intake slowly, by just four to five grams per day, or you may experience discomfort. Drink at least two additional glasses of water every day to help push the fibre through the digestive tract.
FATIGUE
Spinach has three major nutrients that keep your energy soaring — protein, B vitamins and iron. Spinach also contains complex carbohydrates, the body's main source of energy. Its high iron content raises the haemoglobin by building red blood cells. The high levels of histidine (an amino acid) and beta-carotene (a compound that helps your body build Vitamin A) in spinach build our immunity. Have just one serving of spinach, three times a week to notice a change in energy levels.
FLATULENCE
Peppermint and fennel both work as anti-spasmodics and relax bowel muscles. This helps prevent pain caused by the build-up of gas, which gets stuck in the gastrointestinal tract when the muscles are constricted. Drinking a cup of peppermint tea or eat half teaspoon of sauf after every meal.
HEARTBURN
Ginger helps strengthen the lower oesophageal sphincter (LES) — the valve that keeps stomach acid from reversing into your oesophagus and causing a burning sensation.
    Add fresh ginger to your tea or to a cup of hot water. Allow it to steep for 10 minutes, strain and drink.
MENSTRUAL CRAMPS
Fight menstrual cramps, caused by prostaglandin production, with flaxseed. The uterus reacts to prostaglandin released into the tissue by going into spasms. Flaxseed can inhibit the release of certain prostaglandin in the same way that fish does -by providing Omega-3s.
    Have one to two teaspoons of ground flaxseed daily (regardless of whether you are menstruating or not). Sprinkle it over cereals or salad, or stir it into a smoothie.
MIGRAINES
Fatty fish, which are high in Omega-3 fatty acids, lower the production of prostaglandin, a hormone-like chemical that induces inflammation and cause migraines. Eat 200 gm of tuna, mackerel or sardines, two to three times a week.
MOODINESS
Treat yourself to some chocolate. Chocolate is full of the amino acid L-tryptophan, which can boost the production of serotonin or the happy hormone. Limit your intake to four cubes (100 calories).
RUNNY NOSE
Lemon gives you a high amount of Vitamin C to boost your immune system. Vitamin C increases the production of infection-fighting white blood cells and antibodies, and prevents the entry of viruses. Lemon juice can single-handedly reduce the levels of histamine, the compound that causes runny noses. The juice of one lemon in a cup of tea, twice a day, is all you need.
STRESS
When you're stressed and anxious, munch low-fat foods that are high on carbohydrates. These increase production of serotonin in the brain, which helps you relax. Snack on whole-grain toast or oatmeal topped with one teaspoon of honey, popcorn or two small whole grain khakra.
STUFFY NOSE
Mustard can clear out your sinuses because it contains compounds that tear apart mucus. Hot mustard increases the blood circulation in your chest, making it easier for you to inhale and exhale. Just a teaspoon or 5 gm should do the trick.