Here are Superfoods for immune system. Immune your immune system for good health. Be hydrated, exercise regularly, and maintain a healthy weight.
There is a patrolling army inside you that battles every unwarranted intruder to keep the system secure. It rushes to the site at the first sign of danger to heal and seal the bruises and protect your fortresses from bacteria and viruses. Just like us, these gladiators need food to survive and stay as heroic and effective as they truly are!
Yes, you’re right! This army is our immune system – the defense mechanism of our bodies that averts diseases and infections. We would fall sick more often and recover late without it. Hence, it is imperative to consume food that boosts it as well. Here’s how you can do so: Superfoods for immune system
1. Vitamin A-rich foods: Vitamin A is an anti-inflammation vitamin and enhances immune function. It plays regulatory roles in cellular immune responses and has a therapeutic effect in the treatment of various contagious diseases. Its sources include orange and yellow coloured vegetables and fruits such as sweet potato, carrot,papaya, mango, dark green leafy vegetables like spinach, fish liver oil, etc.
2. Vitamin C-rich foods: One of the prime immunity boosters, citrus fruits like amla, lemon, lime, etc. or food-like broccoli, bell pepper, papaya, strawberry and other berries, etc. have Vitamin C and antioxidants loaded in them.
3. Vitamin B6 (Pyridoxine): It supports biochemical reactions in the immune system. Green vegetables and wholegrain cereals such as oatmeal, wheat germ, and brown rice amongst others are rich in Vitamin B6.
4. Vitamin E-rich foods: It is a powerful antioxidant that helps the body fight off infection. It is found in seeds of sunflower, muskmelon, watermelon, pumpkin, chia seeds, etc.
5. Zinc-rich foods: Simply put, the lack of zinc in our bodies leads to growth retardation and causes immune dysfunctions. Tofu, lentils, mushrooms, low-fat yoghurt, sesame seeds and oatmeals are rich sources of Zinc and should be binged upon regularly.
6. Greens:Spirulina, moringa, wheatgrass have multiple benefits that amp up your body’s defence mechanism at various levels.
7. Sprouts: The germinated seeds act as a powerful stimulant for the white blood cells that fight off infections and diseases, thereby building the immune system.
8. Salads: Made of different vegetables combinations such as carrot, bell peppers, Cabbage, spinach, and broccoli are good sources of vitamins A, C, and E, as well as folate, antioxidants, and fibres. Also the combination enhances nutritional properties.
9. Herbs: Garlic, ginger, turmeric, Tulasi/basil, pepper, dry ginger, cinnamon, etc. not only spice up your palate but also flush out sinuses from the body.
10. Probiotics: Curd and buttermilk and other fermented foods have good bacteria and help boost the immune function. It stimulates the body’s response to fight diseases and promotes their growth in the gut.
Strengthen the immune system: – superfoods for immune system
Our immune system is very finely tuned. A weak immunity leads to colds and infections while a hyperactive one brings out allergies and other autoimmune disorders. Hence, a balance is crucial to maintain it. Though the list is long, here are 8 ‘S’es one can easily remember that strengthen the immune system:
1. Salads: Salads don’t just act as a healthy accompaniment to your meals but also help in cell function, integrity, and development.
2. Smoothie: Smoothies and shakes, minus the sugar, are good nutrition- and water-sources. Consuming smoothies is also a delicious way to add most vegetables in your diet.
3. Sprouts: Easy to digest, the powerhouse of nutrients that can be enjoyed as a breakfast or accompanied with the main course.
4. Superfoods: An exciting combination of plants, fish, and dairy products that are abundant in nutrients and confer exceptional health.
5. Seeds and Soaked nuts: Overnight soaked nuts and seeds are rich in Vitamin E, Omega-3 fatty acids, magnesium, phosphorus, and other minerals that regulate and maintain immune system function.
6. Supplements: They help fill in the gaps in our diet if we miss out on extracting certain nutrients naturally (such as Vitamin D from sunshine).
7. Sleep: As we sleep, our immune system releases proteins called cytokines. They are helpful when we have an infection or inflammation, or when we’re under stress. So, sleep like a baby!
8. Stress: Stress weakens the immune system and is detrimental to the physical and emotional well-being.
Maintain your good health:
In addition to this, be hydrated, exercise regularly, and maintain a healthy weight. Maintaining good health is a matter of self-discipline and correct guidance.
1. Warm drinks first in the morning: It helps detoxify the body, maintains right electrolyte balance, increases metabolism, immunity, and whatnot!
2. Yoghurt for Breakfast: Yogurt helps in weight management. It is a great source of Vitamin D and reduces the risk of heart diseases.
3. Sunlight for Vitamin D: A study revealed that getting adequate Vitamin D, either through food or sun exposure, can help lower your risk of catching colds.
4. Frequent tea-time with green tea: Sip in your favourite green tea at regular intervals. Rich in polyphenols and potent plant extracts, it powers your immunity and detoxifies the system.
5. Foods that should be mandatory: All superfoods that represent vegan, dairy, or non-vegetarian products.
6. Garlic to the rescue: Garlic is a low-calorie immunity-boosting superstar. It adds a zing to your cuisine and aids in fighting infections.
7. Snacking with nuts: Distance yourself from junk and unmindful eating. Consume a handful of nuts when feeling hungry.
8. Exercise can never go wrong: In this regard, simple but regular yoga or zumba practice would also suffice.
9. Self-time and Family time: Meditate and spend good time with your loved ones to re-energize yourself.
10. Drink plenty of water: Water intake should always compensate for water loss or it could lead to fatal results.
11. Spicy Soups and Light dinners: Nighttime is meant for the body to relax and recharge itself. So, don’t overload your system with heavy dinners.
12. Get enough sleep: You don’t have to feel guilty of sleeping for extra hours. A good sleep saves you from fatigue and other signs of over-exhaustion. Maintain a 2 to 3 hrs gap between dinner and sleep.
Immunity is related to lifestyle. Neither can it be created in a day nor destroyed. However, it takes constant efforts to develop a robust immune system that troubleshoots infections without bothering the subject. It is a long but conquerable fight. So, what could’ve been a better time than this to focus on ‘immunizing’ your ‘immunity’?
Suhasini Mudraganam
Chief Nutritionist
Truweight
