Functional foods that boost the immune system
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Functional foods that boost the immune system

The immune system is responsible for fighting foreign invaders in the body like pathogenic bacteria and viruses. Nutrition plays a critical role in strengthening the immune system. Poor nutrition result in increased infections, slow healing from injuries,

Post by on Wednesday, May 26, 2021

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The immune system is responsible for fighting foreign invaders in the body like pathogenic bacteria and viruses. Nutrition plays a critical role in strengthening the immune system. Poor nutrition result in increased infections, slow healing from injuries, increased susceptibility to symptoms and complications.

Our gastrointestinal tract (stomach) has approximately 150 times more surface area than our skin. It contains the largest number of immune cells of the body, constituting approximately 60% of the entire immune system. It helps in the regulation of absorption of nutrients while keeping out the damaging molecules and pathogenic microorganisms.

In the wake of COVID-19 pandemic, there has been a lot of interest in ways to strengthen one’s immune system and thus build a first line of defense against the deadly virus.

Immunity cannot be built up in a day, eating a well-balanced diet, being physically and mentally active is usually enough to keep your immune system in good health.

There are many natural ingredients known to help boost your immunity. Since ancient times, herbs, spices and seeds were well known for their medicinal properties.

According to the World Health Organization, around 80% of the world population uses herbal medicines for primary health care, particularly across Europe and South Asia.

Research indicates that many of these foods not only have anti-inflammatory properties, they also help to build up the body’s natural immunity.

Herbs, spices and seeds have been used for centuries as remedies for many simple ailments and have been shown to aid in recovery. The ingredients of these herbs, spices and seeds contain vitamins, minerals and antioxidants which help to boost immunity and recover faster when sick.

 

Here, is a list of Immunity Boosting Herbs, Spices and Seeds:

 

GINGER

Ginger has been used as a supplement in traditional medicine for centuries. Research shows that Ginger has antioxidant and anti-inflammatory properties which can help your body battle against infections when you are feeling ill. The main bioactive compound in ginger is gingerol. It’s responsible for much of ginger’s medicinal properties. Gingerol has a powerful anti-inflammatory and antioxidant effect. Studies indicate gingerol helps to reduce oxidative stress and remove excess of free radicals from the body.

 

Ways to incorporate into diet:

If you want to add ginger to your diet, you can do so by adding 1g of ginger in fresh or powdered form – You can have ginger tea or ginger shot to increase the intake of this herb into your diet. Ginger is aromatic, peppry and pungent, which is why it can also be added to stir-fries, soups, steamed or baked dishes.

 

CINNAMON

 Cinnamon boosts many anti-inflammatory benefits and a number of antioxidants. The Anti-inflammatory effects of cinnamon stimulate the production of digestive enzymes. Cinnamaldehyde, an active compound in cinnamon reduces inflammation, pain and promotes heart health. Cinnamaldehyde displays anti-viral, anti-bacterial and anti-fungal properties. Cinnamon has prebiotic properties that promote the growth of beneficial gut bacteria and help suppress the growth of pathogenic bacteria.

 

Ways to incorporate into diet: Add a teaspoon of cinnamon to smoothies, hot beverages or lattes - Add cinnamon to stewed fruits to bring out the flavour - Sprinkle a pinch of cinnamon to your morning breakfast cereal or porridge - Add cinnamon to home baking in your biscuits, cakes and cookies - Add it to your milk, tea or water.

 

CHIA SEEDS

 Chia seeds are loaded with nutrients that can have important benefits for your brain and body. Despite their tiny size chia seeds are of the most nutritious – rich in fiber, protein, omega-3 fatty acids and various other micronutrients. Chia seeds are highly rich in their antioxidant content. The antioxidants present in the chia seeds protect the sensitive fats in the seed from going rancid. These antioxidants also help fight the production of free radicals. Chia seeds are an excellent source of protein – They contain a decent balance of essential and non-essential amino acids. Chia seeds contain good amount of soluble fiber and are very high in omega-3 fatty acid ALA

 

Ways to incorporate into diet: - Can be eaten in raw form, soaked in juice. - Can be added to pudding, porridges, smoothie bowls or baked goods - You can sprinkle them on top of your cereal, yogurt, rice dishes or vegetables - You can add it to your daily dose of morning water.

 

BAY LEAF

Bay leaf is an astringent, diuretic and anti-septic. The bay leaf contains a number of essential nutrients, plant compounds, vitamins and minerals such as Vitamins A and C. The antioxidants in the leaf impart with it anti-carcinogenic and anti-inflammatory properties. Bay leaf has other anti-oxidant like quercetin, eugenol, catechins, as well as the phytonutrients parthenolide. Micronutrients in bay leaf like Vitamin C give bay leaf anti-viral properties, it also boosts immunity, heals wounds and neutralizes the harmful effects of free radicals. One of the constituents of bay leaf is linalool, which guards against stress and boosts the immune system.

 

Ways to incorporate into the diet: Bay leaf is a popular ingredient for adding extra flavours to soups, sauces and stews. - Bay leaves are used in pickling solutions, marinades for fish and meat, as a seasoning agent. - Dried bay leaves are sometimes used to make herbal tea.

 

TURMERIC

Turmeric aids in making our immunity stronger, the main life-saving ingredient in turmeric is about 3-5% of curcumin – a phyto-derivative, which contains healing properties. Turmeric helps the body naturally cleanse the respiratory tract. It helps fight the infection and it consist of anti-inflammatory properties. Curcumin (a phyto-derivative and phytochemical) helps to remove toxins from your body and strengthen your immune system to fight off germs and bacteria.

 

Ways to incorporate into Diet - Turmeric can be used in a variety of dishes for colour and taste

Can add turmeric to your morning water and tea - Blend it in your favorite smoothies and soups - Shake it up in your salad and yogurt dressings - Add it to your milk

 

The use of Functional Foods in normal cooking helps to enhance the nutritional value of a food. Please keep in mind that these foods are not magical or cure it all from diseases.

 

 Krishna Parmar
Consulting Clinical Nutritionist & Dietician
 Certified Eating Disorder Specialist
Founder @the_nutri_way
Mumbai, India

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