With a worldwide pandemic looming all around us, immunity is the one thing that has made our bodies strong enough to fight the deadly Coronavirus. But what exactly is immunity? Since the onset of the COVID-19 pandemic, immunity has literally been the talk of the town for the entire world. Immunity is your body’s own ability to protect itself from foreign pathogens (disease-causing organisms such as viruses, bacteria, fungi etc.)
As the Sars-CoV-2 is a new strain of the virus and we do not have any medicine that can combat its effect on the body with 100% efficacy, so we have to rely on our body’s own mechanism—the immunity power, to fight off the disease. And if the immunity power of the body is not strong enough, it can lead to several complications and even death. Thus, you see, our immunity is our armour and we need to nurture it to stay fit all the time.
If you’ve been having bouts of cold and fever every other morning and even after taking medicines, the shivering returns regularly, then it’s time to make some changes to your diet. Today, we are going to explore some changes that you can make to your diet which will boost immunity for you and help you keep deadly diseases at bay. So, without further ado, let’s get started.
1.Eat more green vegetables
Fresh, green, leafy vegetables should be the number one addition to your diet if you wish to boost immunity. They’re packed with fibers, roughage and also, they are rich in vitamins—so, they are perfect for building your immunity.
Packed with fibers and water, green veggies are also loaded with essential micronutrients like vitamin A, C and K, some minerals like calcium, iron, magnesium and potassium and phytochemicals such as lutein, zeaxanthin and beta-carotene. All these are essential immunity-building components in your food that you must not ignore. The next time you visit the market, remember to take some fenugreek, lettuce, spinach, kale etc as they are some of the foods that boost immunity.
2.Include seasonal fruits in your diet
Seasonal fruits are regarded as great immunity boosting foods. If you’ve read our article on the best diet for monsoon, you must have noticed how we stressed upon the inclusion of some seasonal fruits in your food chart to help fight the various diseases that are caused during the rainy season. Eating with the seasons means you’re eating fresh.
If you select only the fruits that are available during the season, then it is obvious that they have been grown recently and not stored in cold storages before being delivered to your houses, as it happens with fruits that are grown at another time during the air. Having fruits from cold storages can be harmful as they are treated with sodium benzoate, a preservative that keeps the fruits from fungal attack.
3.Make sure you eat enough protein
The immunity power of our body is defined by the immune system cells such as B-lymphocytes, T-lymphocytes etc. These lymphocytes are actually white blood corpuscles and they are very less in number as compared to red blood cells. We can find only 4,000-5,000 WBCs in a cubic millimeter of blood while we can get 5.5 million RBCs per cubic millimeter of blood.
So, WBCs are fewer and they are short-lived—thus, we need to ensure the smooth formation of WBCs to keep our immunity system up and running. This is why we need to have proteins in our diet. A deficiency of protein can also cause weakness, lethargy, fatigue, besides poor immunity. Go for lean sources of protein such as lean meat, soya beans etc. Fish, eggs and pulses can also give you proteins and are thought to be immunity boosting foods.
4.You need to have prebiotic and probiotic food
Probiotics and probiotics are two components which proffer enormous advantages to the immune system of your body when they are included in your diet. Probiotics are non-digestible food, but they promote the growth of useful bacteria in your gut, thus improving intestinal health. Probiotics are also known to help in calcium absorption.
Probiotics are the good bacteria that help in several intestinal problems, including irritable bowel syndrome. Both these boost immunity and are available as dietary supplements, but if you want to go the more natural way, try out foods like bananas, artichoke, garlic, beans etc. for probiotics and if you wish to acquire probiotics, go for foods like curd, cheese etc.
5.Make sure you’re getting enough vitamins
Vitamins are important micronutrients for our bodies as they help build our immune system, boost immunity, fight off dangerous diseases and various other functions that are required for the smooth functioning of our systems. Vitamin C plays a huge role to boost our body’s ability to fight off foreign pathogens.
Deficiency of vitamins can lead to an increasing tendency to fall sick. Food rich in vitamin C can be grapes, oranges, spinach, broccoli etc. Vitamin B6 is found in green vegetables and chickpeas. Chicken and fishes like salmon and tuna are also rich in vitamin B6. This helps in supporting our immune system too. Vitamin E, found in foods like spinach, helps the body fight off infections as well.
6.Roughage is a must
If your diet includes some fibers and roughage, then it can help in clearing your gut, thus preventing any intestinal problems such as irritable bowel syndrome, etc. These help in flushing out all the toxins, thus helping as a natural detoxifying agent.
Roughage in foods like grains, fruits, nuts, beans etc. passes through the body undigested, keeping the gut clean, easing bowel movements, flushing out carcinogens and cholesterol etc. Hence, roughage is another notable immunity boosting food component.
7.Eat food rich in Omega-3-fatty acids
Foods rich in Omega-3-fatty acids activate cells of the innate immune system. The omega-3 fats are essential fats—the body cannot synthesize these fats but acquires them from the diet. Leafy vegetables, flax seeds, walnuts, vegetable oil, fish etc. are all rich in omega-3-fatty acids. These reduce the risk of cardiovascular diseases, cause less cause of cardiovascular arrhythmia etc.
We hope you found useful information from our article on foods that boost immunity and if you did, please don’t forget to share this with your friends to spread the good word! We really appreciate you taking the time to read this article and do check out the others on this website. Thanks, and have a great day!