The Definition of Immunity says “ the ability of an organism to resist a particular infection or toxin by the action of specific antibodies or sensitized white blood cells”. May it be a viral infection like COVID-19, bacterial or fungal infection, or may it be any other disease, a good immunity can help fight against it. So this season, when everyone is trying to fight against problems like flu, fever, cough, we should be focused more on enhancing our immunity. Here is a list of immunity boosting foods that can help you to boost your immunity.
- Citrus Fruits– These foods are rich in Vitamin C that’s why these are the most important immunity boosting foods which come to mind when it comes to boost immunity. These are really good at fighting flu-like symptoms. Body never stores water soluble vitamins like Vitamin B & C , so it is recommended to maintain their daily intake in your meals. Fruits like :Guava, Limes, Lemons, Gooseberry, Grapefruits, Oranges.
- Garlic– Garlic has it’s very important role in Indian cuisine, it has been identified by our ancestors as herb that can help fight infections.The most important point, garlic adds flavor to the food too.
Few studies show that it may also help lower blood pressure and slow down hardening of the arteries. Garlic has a high amount of sulfur-containing compounds, such as allicin, that make it perfect to boost immunity.You can either add garlic to your food or just roast it & have it raw. High intake is also not recommended.
- Ginger– It’s the first herb that comes in our minds, whenever we experience cold, cough, sore throat. It has great anti-inflammatory properties in it & helps reduce swelling.It also possess qualities like cholesterol-lowering & help coping with nausea. Gingerol, the compound found in ginger, has the power of enhancing immunity too. We Indians love ginger tea anyways.
- Turmeric– Another permanent residence of our kitchens. Turmeric has been used widely in Ayurveda because of its amazing medicinal properties.It has also been used for years as an anti-inflammatory in treating both osteoarthritis and rheumatoid arthritis & can help decrease exercise-induced muscle damage.
The compound curcumin found in turmeric is anti-inflammatory & of course helps in boosting your immunity. So, don’t say no when your mother recommends “The Golden Milk( Haldi wala doodh)”.
- Almonds– Vitamin E plays a crucial role in boosting immunity & moreover being a Fat soluble vitamin, it needs fat to get absorbed in our body. So what could be a better combination of Vitamin E rich Almonds that are source of good fats themselves. Nuts like almonds can help improve your immunity with other benefits. So do not forget to soak them today.
- Spinach– When we were kids, Popeye motivated us to have more spinach & win our battles.
Spinach is rich in vitamin C ,antioxidants and beta carotene that increase the infection-fighting ability of our immune systems. It is always advisable to cook it lightly so that nutrients are not lost from it.Light cooking also enhances its vitamin A and allows other nutrients to be released from oxalic acid.
- Yogurt– Yogurt is a good source of vitamin D, Vitamin D has a major role in regulating the immune system and is considered to boost our body’s natural defenses against diseases.
Try to have yogurt that has “Live & active cultures”,are fortified & are plain without any added sugar. Live cultures help in fighting against disease, these are good bacterias. To have flavour in yogurt, you can add dry-fruits, seeds & honey in it.
- Papaya– Papaya is loaded with vitamin C.. It also has a digestive enzyme called papain that has anti-inflammatory effects. They have decent amounts of potassium, B vitamins, and folate, all of which are beneficial to your overall health. So, even a single papaya can compensate for your Vitamin C daily needs.
- Kiwi– Kiwi is rich in Vitamin C, Vitamin K, folates, antioxidants & potassium. It helps in production of white blood cells in the body & helps fight diseases. Kiwi also keep the rest of your body functioning properly.
- Sunflower seeds– Sunflower seeds are rich in nutrients like phosphorus, magnesium, and vitamin B-6. They’re also incredibly high in vitamin E, a powerful antioxidant.
Vitamin E is important in regulating and maintaining immune system function. Avocados and dark leafy greens are good sources of vitamin E.
- Green tea– Green tea excels in its levels of epigallocatechin gallate, or EGCG, another powerful antioxidant. EGCG has been shown to enhance immune function.
Green tea is also a good source of the amino acid L-theanine that aids in the production of germ-fighting compounds in your T-cells.
These are simple immunity boosting foods that might already be present in your kitchen or store, so this season add more of them in your routine & see the change.They will not only boost your immunity but will also help your body to function normally. Other than foods, pranayama can help in relieving stress during these tough times.