- “Immune system has a vital role. It protects your body from harmful substances, germs and cell changes that could make you ill”.
Immunity booster foods support your body’s greatest defence against most of the Viruses and bacteria. When the immune system comes in contact with a pathogen, it triggers an immune response. The immune system releases antibodies which attach to antigens on the pathogens and kill them. Now Coronavirus is spreading all over the world. However, the vaccination of the same is yet to come. As per WHO, the virus is more likely to affect people with the less immune system. Not only eat healthy food but also make sure you have good hygiene. It is very important to wash hands with an antiseptic soap and using a Sanitizer.
Here are some of the natural immunity booster foods that will help to fight against Viruses.
1. Citrus Fruits
Citrus fruits like lemon, oranges, grapefruits, mosambi are rich in Vitamin C which boosts your immune system. The juice of the lemon contains around 300mg Vitamin C and the peel has another 10-20mg of Vitamin C.
Why Vitamin C is Important?
Ensuring your diet has plenty of healthy foods rich in Vitamin C. It helps to reduce the severity of a cold if you get one. Vitamin C helps the body to produce white blood cells as well as antibodies both keeping the immune system fighting invading viruses.
2. Lean meat
Red meat is an incredible source of the mineral Iron. The iron in the red meat is called heme iron which is a form that can easily be absorbed by the body. Three to four red meat meals in a week are ideal for a person to get iron.
Why Iron is important?
An adequate amount of iron is important to keep your body healthy and working as best. Iron also helps to keep the immune system strong. But limits should be taken while consuming iron. Because too much iron, suppress the immune system. So iron-rich food is enough rather than taking Iron supplements. If you don’t want to eat meat, you can include nuts, eggs, beans, lentils, green leafy vegetables into your daily diet.
3. Whole grains
Whole grain cereals like wheat, rye, barley, brown rice and also oats, they are rich in B Vitamins such as Vitamin B6, Pantothenic acid and folic acid. These Vitamins are very good for our immune system. Whole grains are also a valuable source of fibre and other nutrients which are needed for good health.
Why B Vitamins are important?
B Vitamins can not only help the body fight off bacteria and viruses, but they can also help your immune system fight back when you are unwell. B Vitamins are water-soluble and it cannot be stored in the body. So it is very important to include everyday diet.
4. Eggs
Eggs are not only a source of protein and iron; they also contain Vitamin A a fat-soluble vitamin which is important for the immune system. Liver, dairy products and oily fish are the other sources of Vitamin A.
Why Vitamin A is important?
Vitamin A has antioxidant properties and helps to keep the cells which fight against bacteria and viruses.
5. Seafood
Seafood is rich in Zinc. Shellfish like Oysters, Mussels and Scallops are a great source of Zinc. And also Squid, Prawns and salmon are also have some amount of Zinc.
Why Zinc is important?
Zinc is also an immune booster. It helps the white blood cells which help the body to fight infection and able to work at their best. If Zinc is consuming with iron, too much can suppress the immune system.
6. Garlic
Garlic has been used for centuries as both as a food ingredient and a medicine. Garlic contains a compound called Alliin. When garlic is crushed or chewed, this compound turns in to Allicin, the main active ingredient in garlic. Allicin contains sulfur. Allicin is unstable. So it quickly converts to other sulfur-containing compounds thought to give garlic its medical properties. These compounds have been shown to boost the disease-fighting response of some types of white blood cells in the body when they encounter viruses, such as the viruses that cause the common cold or flu.
It is very important that all these food remedies can be consumed to boost and maintain the immune system against a wide range of infection and diseases and help manage some diseases as well as relieve certain signs and symptoms caused by diseases.
It is advisable to regularly eat these supplements to lower the risks of infection and disease. Eat right to
protect your body.
DT.Asha Sreejith MSc, MPhil Dietitian and Nutritionist Ashwvedas Nutri Health
