“10” Foods For Invincible Immunity
Our immune system is like an army who defends us from any external threat in the form of infection. It is composed of cells, tissues, organs, and proteins. The immune response is specific for a particular pathogen be it virus, bacteria, fungi, and even foreign bodies like pollen, certain food items, etc. Thus, the more equipped and swifter the army is the more security it will provide to our body. The need of a robust immunity can be felt just by knowing that one single individual breathes as much as a million microorganisms per day. Many of them are relatively safe and has no effect on our body but few can trigger serious problems especially in the absence or lack of proper immune system.
One such viral pathogen which is rampant these days is SARS-CoV-2 popularly called as Corona Virus which is leading to acute respiratory failure in severe infections. It is very important to keep our immunity firewall in good shape to reduce the risk of developing severe symptoms.
Immunity depends on multiple factors like genetics, environment, sleep patterns, stress, etc. One of the most important factors responsible for a healthy immune system is diet. Our diet is composed of minerals, vitamins, protein, and other trace elements which give a boost to our immunity and make us more invincible to pathogens. Here is a list of few foods which are a boon for our immune system.
Mushrooms
Mushrooms are umbrella shaped fungi and incorporation of button mushrooms in our diet helps immune system immensely since it contains selenium which is an important antioxidant and known to lower oxidative state of body and reduces inflammation. It also contains B-vitamins like riboflavin which regulates activity of microphages and niacin which prevents tissue damage in case of inflammatory response by immune system. Apart from health benefits mushrooms offers variety of preparations and is quite savoury as toppings, salad, soup, etc.
Citrus Fruits
Citrus fruits are by far the best immunity boosters we can eat. They contain vitamin C or ascorbic acid which is said to increase leucocyte (White blood cells) count who are responsible for fighting infections and reducing its severe symptoms. It also reduces free radicals in the body. Vitamin C is water soluble vitamin and can be flushed out of our body in excess quantity which means daily intake of citric fruits can make sure that you are not going to get that common cold pretty commonly. Lemon, oranges, lime, grapefruit etc. are all citrus fruits.
Watermelon
This sweet watery fruit is an immune booster package since it contains vitamin A, vitamin C, Vitamin B6, magnesium, potassium. It is also rich in lycopene which is found to lower the risk of developing cancers. It is an antioxidant which also gives the distinctive red color to the watermelon. It also contains a plant compound called as cucurbitacin E since it belongs to Cucurbitaceae family. It works as anti-inflammatory and helpful in combating infections.
Dark Chocolate
Dark chocolate contains an antioxidant called as theobromine which protect cells from free radicals which are produced when our body breaks down food. Dark chocolates are rich in flavonoids which are known to lower the risk of heart disease. Dark chocolate raise HDL (High Density Lipid: Good Cholesterol) and prevent LDL (Low Density Lipid: Bad Cholesterol) from oxidation as it helps eliminate free radicals. It is one of the most recommended sources of dietary antioxidants. However, chocolate contains high calories and moderate use is prescribed especially for people who are predisposed to the risk of diabetes.
Broccoli
Broccoli is supercharged with antioxidants, vitamin A, vitamin C, Vitamin E. It has the honour to be the best vegetable one can include in their diet. It packs trace elements and minerals like selenium and zinc which boost immune defence by eliminating the effect of free radicals which are by-products of metabolic processes. It is best consumed raw in the form of salad or can be sautéed partially for maximum benefits as heat can denature many nutrients.
Turmeric
Turmeric is traditionally used as antibiotic in India. It is a key ingredient in Indian cuisine. Turmeric improves body’s immune response because it contains a magic compound called curcumin which has anti-inflammatory effects. It is used to reduce pain and inflammation in auto immune diseases like rheumatoid arthritis and osteo arthritis. It is also effective in cosmetic products as it possess anti-aging properties.
Ginger
Ginger is a root spice and is known for its anti-spasmodic properties due to the presence of 30 amino acids, and a cocktail of more than 50 trace minerals including magnesium and manganese. It also possesses more than 300 enzymes and coenzymes. All of these contribute towards calming reactivity of our immune system to lower extreme immune response and inflammation. It is a potent relaxant for the throat and also help to remove excess lactic acid from the body to relieve muscle pain.
Garlic
Garlic is a bulb which is well known for its anti-viral, antiseptic, antibacterial properties. It is a champ in fighting infections. All these properties are due to a compound present in garlic called as Allicin. It is advised to eat raw garlic for its medicinal properties because all the enzymes released due to allicin are destroyed by heat. It is high in sulphur content and helps in fight cold and flu.
Oily Fish
Oily
fish like salmon, tuna, trout, sardines, etc. are rich in Vitamin D, which is
known to regulate innate and adaptive immune response. The recommended daily
value of dietary Vitamin D is 800-1000 IU, while 100gm serving of oily fish
like salmon can contribute to about 500-600 IU of Vitamin D. Oily fishes are also rich in Omega-3 fatty
acids who are known to have anti-inflammatory properties and thus are also
useful in auto-immune disorders. However, it is prescribed to eat small oily
fishes like sardines because eating big fishes may lead to high intake of heavy
metals like mercury due to the process of biomagnification.
Poultry
Poultry like chicken and turkey are rich in Vitamin B6 (Pyridoxine) and promotes production of healthy red blood cells. It is also a lean source of protein and help in production of amino acids for enzymes. Vitamin B6 in poultry promotes production of lymphocytes and interlukin-2. It plays a vital role in biochemical reaction in our immune system.