Immunity Boosters in your kitchen

The immune system is a network of cells, tissues and organs that bind together to fight against invaders/antigens. These invaders include viruses, bacteria, parasites, etc. which are harmful to us. A body with a good immune system will create a barrier to fights against these antigens and keeps us free from diseases/infections.

People who consume a balanced diet tend to be healthier and stronger with a good immune system and helps fight against diseases and disorders.  

This infectious disease is more likely to affect children, elderly people, pregnant and lactating ladies as the reason behind is they don’t have strong immunity.

Vitamins & Minerals: Vitamins are an essential dietary constituency, which the body requires to function ideally. Our body does not produce vitamins except Vitamin D. We need Vitamin A, C & E to help make antibodies that neutralize the pathogens that cause infection and supports our immune system. Vitamin D is a natural source hidden in the sunlight. Exposing ourselves to mild sunlight between 6:00 am-9:00 am helps reducing the risks of Vitamin D related problems.

Nutrient	Sources
Vitamin A	Carrot, beetroot, bell pepper, pumpkin, nuts, sweet potato, tomato, watermelon, egg yolk, broccoli, cheese, tofu, whole grains and legumes, green leafy vegetables, papaya, mango etc.
Vitamin C	Bell pepper, pineapple, strawberry, tomato, sweet potato, broccoli, kiwi, citrus fruits like sweet lime, lemon, orange, spinach etc
Vitamin E	Almond, sunflower seeds, green leafy vegetables, pista, spinach, whole grains, wheat germs, sweet potatoes, yam etc.
Vitamin D	Egg yolks, mushrooms, salmon, fortified milk and its products etc.

We also need Iron, Zinc, Selenium for immune cell growth, among the other functions.

Some of the minerals such as Zinc helps the immune system control, regulate the immune response and helps in wound healing.

Mineral	Sources
Zinc	Oysters, wheat germ, beans, seafood, fortified cereals, dairy products etc.
Selenium	Mushrooms, pista, sunflower seeds, whole wheat, barley, broccoli, brown rice, egg, tuna fish, spinach, oats, chia seeds, banana, milk & yogurt etc
Iron	Spinach, beetroot, dates, poha (beaten rice), chickpeas, shrimp, oysters, cashew, pista, peaches, mushrooms etc
Magnesium	Chickpeas, peas, cashew, flax seeds, almonds, soyabeans, wheat, oats, barley, salmon fish, bananas, spinach, mustard greens, avocados etc.

Fats & Oils (Good oils): Good quality fats are important to boost our immunity. Those are MUFA, PUFA & Omega 3 fatty acids. The use of oils on a rotation basis helps including all nutrients available to the body. These oils contain antioxidants and help to reduce the risk of heart disease.

The Omega 3 fatty acids would decrease the respiratory infections in children and other fats as mentioned also reduces the risk of heart diseases thereby maintaining cholesterol levels in the body.

Nuts are used in the preparation of desserts, gravies and certain flavoured rice varieties. These are also used as salad dressings or consumed as such. These are loaded with nutrients and antioxidants including polyphenols, which can combat oxidative stress by neutralizing free radicals. Research shows that antioxidants in walnuts and almonds help protect delicate fats in our cells from being damaged by oxidation. 

Consume a hand fist full of these nuts every day is good for immunity. However, the consumption should be restricted and minimal to people having disorders like high blood glucose levels, altered blood pressure, hypertension, obesity, renal disorder. Nuts also have an anti-inflammatory function and fight against injury, bacteria & other potential pathogens.

Proteins: Protein is vital to build and repair body tissue and fight viral and bacterial infections. Antibodies and immune system cells rely on protein and inadequate protein in the diet may lead to symptoms of weakness, fatigue, and poor immunity.

A variety of pulses are excellent sources of many of the immune-stimulating amino acids. These pulses are widely used in sambar/dal preparations, soups, salads/kosambri, etc.

Antioxidants: Some of the herbs and spices has powerful anti-inflammatory and antiviral properties. So, the consumption of these in our daily diet would help to improve our immune system. These include cinnamon, pepper, ginger, garlic, turmeric, clove, Ashwagandha, Origano, tulsi leaves, mint leaves, etc, are added in most of our Indian curries, dal/sambar, detox-drinks, etc. Drinking a glass of lemon-honey water daily in the morning is found to increase immunity. The consumption of “Golden/Turmeric milk” can boost brain function and improves memory.

Nutrient	Sources
Antioxidants	Garlic, ginger, tulsi & neem leaves, turmeric, amla, honey, green tea, cinnamon, etc.
Protein	Pulses like soybean, rajma, black chana, Kabuli chana, urad dal; wheat germ, mushrooms, yogurt/curd, egg, fish, tofu, milk, and its products, etc.
Essential fat	Oils extracted from Sunflower seeds, groundnuts, sesame seeds, mustard oil, soyabeans, olives.
Nuts & oilseeds	Almonds, cashews, sesame seeds, pista, walnuts, flaxseeds, sunflower seeds, pumpkin seeds, melon seeds etc.

Hydration: Drinking enough water of 3 liters flushes out toxins from the body. Besides, the more we drink, the more moisture will be located in our eyes and mouth and that prevents infection from gaining access to our bodies. This could be achieved not only by consuming water but also by taking buttermilk, juices, smoothies, SPA-water, and soups. Our brain gains a boost from water. Regular hydration produces melatonin, a hormone and this induces a sound full sleep thereby reducing stress. The sleep of at least 7 hrs a night is associated with increased resistance to infectious diseases.  

Quit: Drinking too much alcohol can inhibit the function of WBC’s (acts as immune barriers) and lower your resistance to infections.

Build up a healthy lifestyle: Taking supplements or medicines does not help to improve our immunity long term. Hence, it is advisable to take a balanced diet frequently with small portions. Also, studies show that the people who exercise and brisk walking a minimum of 30 minutes have a better functioning of WBC. 

Exercising regularly releases hormones called “Endorphins” that help to relax and induces sleep. You may initiate “YOGA” as well for well being.

Stress: An increase in stress hormones (Cortisol & Adrenaline) weakens our immunity gradually and is associated with heart-related diseases and hypertension. However, carry out the tasks that you like to do-could be spending time with siblings, friends, pets, hobbies, fresh air walk, think and be positive.

Good Practices: Build up personal hygiene and cleaning practices to keep yourself busy and be safe from microbes that would weaken immunity. Cleaning your surroundings & inside your home frequently and fragrance your home improves mood, stress and work capability.

Tune your body daily so you practice good things. This way you will increase your physical activity at a slow pace. Focus on yourself and be so busy growing your own grass, don’t think about others who are Greener.