With winter comes lot of health issues. Cold, flu and many other problems bother us during the season. Why? The reason is the cold weather weakens our immune system and makes it more vulnerable to illness. It’s important to build immunity against all sorts of diseases with better nutrition.
Our immune system is a complex physiological system. It is influenced by a number of factors and good nutrition throughout life helps keep this system in top shape.
To make our immune system strong, we need to take good care of our diet. Here are some of the foods along with their nutritional values that help in boosting immunity:
1. Whole grains provide important minerals.
2. Proteins both from plant and animal source are critical for growth and function of immune cells.
3. Fruits and vegetables: Provide micronutrients like iron, vitamin C, beta carotene that are crucial for proper functioning of immunity.
4. Nuts and seeds that provide healthy omega-3 fats, zinc, selenium for a robust immune system.
5. Limiting intake of processed foods and sugars to maintain gut microbiota, one of the most important immunity organs.
Vitamin A & Betacarotene
Vitamin A is needed for the development of the immune system.
It plays a regulatory role in immune responses.
It maintains the integrity of the skin and mucous membranes, our first defence lines against viruses and bacteria.
Increase Killer T cells, the first antibody response.
Beta carotene is converted to Vitamin A .
Food source
Beta carotene: Green leafy vegetables, Papaya, Mango, all orange and yellow fruits and vegetables.
Vitamin A: Animal Proteins.
Vitamin C
Vitamin C is needed for maintaining the integrity of epithelium, the layer that lines the skin, and internal organs like lungs and GI tract . All these are the first line of action against invading pathogens.
Vitamin C is needed for immune cells to function optimally.
Vitamin C has a very potent antioxidant action that protects against damage caused by free radicals.
Food Source
Citrus fruits, Papaya, Mango, Grapes, amla, Red bell peppers.
Vitamin D
Vitamin D is critical for activation of immune system.
Vitamin D enhances the functioning of the immune system.
Vitamin D levels are crucial for reducing the risk of respiratory infections including TB, viral and bacterial .
Food source
Very limited: oily fish – such as salmon, sardines, herring and mackerel, red meat, liver, egg yolks. Fortified foods – such as some fat spreads and breakfast cereals. In addition to these foods, the best douche of Vitamin D is exposure to sunlight for 20 minutes per day.
Immunity boosting foods
Cherry
Little red balls that bring a ton of health to your table.
Cherries are great for our body:
Good source of Vitamin C, they help boost immunity and lung health.
Antioxidant compounds present in Cherries help fight inflammation and oxidative stress, preventing Chronic diseases like Diabetes and CVD.
Tart cherries may help in improving athletic performance, while reducing exercise induced muscle soreness.
Amla
Amla is very rich in Vitamin C which helps in boosting immunity, recovery from illness and anaemia. Its antioxidant compounds fight free radicals protecting against memory loss, heart diseases, diabetes, and cancer.
Nuts
These little wonders of nature are health bombs. They pack enormous nutrients within them, you can call them superfoods. Numerous studies have proven their ability to protect against CVD, Diabetes, Cancers and support a robust immune function.The reason is:
• The presence of heart healthy Monounsaturated fats and Omega-3 fats in Almonds and Walnuts.
• Vitamin E, a strong natural antioxidant in almost all nuts especially Almonds and Pine nuts.
• Proteins that add satiety are present in all nuts.
• Selenium in Brazil nuts and zinc in Cashews help build immunity and overall health.
• All nuts are also good sources of Plant sterols that help lower cholesterol.
Last but not the least, Gut Health is of utmost importance and to take care of it is of utmost importance. Our intestines contain trillions of bacteria that play a critical role in our health. A healthy gut means good digestion, better immunity, weight management, and mental health. Eat to feed this microbiome. Remember these things:
• Plant based food are the favourites for bacterial growth
• Fibre helps the bacteria grow healthy and flourish.
• Probiotics that are live bacteria found mostly in fermented food like dahi, kimchi, pickles enhance good bacteria and fight the bad ones.
• Pre biotics are the food that help the good bacteria grow and thrive.
• Avoid indiscriminate use of antibiotics.
