Top 8 Nutritional Foods To Boost My Immunity

 

Dr. EBAD Khan

26-Dec-2022

 

As we head into winter, it's essential to boost our immunity, so we don't get sick. Luckily, there are plenty of delicious and nutritious foods that can help! In this article, we'll share 7 of our favourite immunity-boosting foods. 


Why Is It So Important To Have A High Immunity?


It is imperative to have a high immunity because it helps your body fight off infections and diseases. When your immunity is low, you are more likely to get sick. Eating foods that boost your immunity can help keep you healthy.
There are many different nutrients that can boost your immunity. The most important ones include vitamin C, vitamin D, and zinc. 

  • Vitamin C helps the body to make more WBCs. White blood cells (WBCs) are responsible for fighting off infections. 
  • Vitamin D enhances calcium absorption, which is vital for maintaining strong bones and teeth. 
  • Zinc helps your body produce more antibodies, which help fight off infections.

Eating a healthy diet with these nutrients can help improve your immunity and keep you healthy.

 

Vitamin C – Citrus Fruits & Greens

  

The antibacterial and immune-enhancing properties of vitamin C are widely established. Oranges, grapefruits, and lemons are just some of the best citrus fruits to eat if you're looking to get your daily dose of vitamin C. Foods like strawberries, broccoli, and Brussels sprouts are also good sources of vitamin C. Vitamin C aids in the repair and maintenance of damaged cells and speeds up the healing process.


Beta-Carotene – Root Vegetables & Greens

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The vitamin beta-carotene is abundant in nature. However, root vegetables are incredibly high in this nutrient. Carrots, sweet potatoes, and squash are all examples of beta-carotene-rich root vegetables.
Beta-carotene is essential for the immune system because it helps to protect the body against infection. In order to accomplish this, beta carotene stimulates the body to produce more white blood cells. 
Beta-carotene is an antioxidant that can help protect you from illness by increasing your immune system's ability to fight off pathogens. Thus, if you want to strengthen your immune system, eating a diet rich in root vegetables is highly recommended.

 

Vitamin E – Nuts, Seeds & Greens

Vitamin E is a powerful antioxidant that can help to boost your immune system. Nuts and seeds are a great source of vitamin E. Try adding a handful of almonds, sunflower seeds, or pumpkin seeds to your diet. You can also find vitamin E in foods like spinach, broccoli, and tomatoes.

 

Zinc – Oysters, Beef, Chickpeas

    

Zinc is an essential mineral that helps to keep your immune system functioning correctly. Oysters are one of the best sources of zinc. Some good sources of zinc are chickpeas, beef and pumpkin seeds.

 

Vitamin D – Sunshine, Fish & Eggs

    

In order to strengthen one's defence system, vitamin D is a crucial nutrient. Vitamin D may also be found in food, although sunlight is the greatest source. It is also a great nutrient component in fish such as salmon and tuna. Vitamin D helps the body to produce antibodies, which help to fight off infection. 
Omega-3 fatty acids are another immune-boosting nutrient, and they may be found in abundance in fish. Inflammation is a common health problem, but omega-3 fatty acids can alleviate it. Some diseases, including heart disease and arthritis, may be warded off by this.

 

Garlic – T-Cell Booster

Garlic is a great food to eat to boost your immunity. Allicin, one of its constituents, has been proven to stimulate more T-cell generation. Anti-infective T-cells are a kind of white blood cell that provide immunity. So, eating garlic can help to keep you healthy and free from infection.

 

Vitamin B-6 – Lymphatic System Boost & Red Blood Cells

  

The immune system relies on vitamin B-6 to function properly. It helps the body produce antibodies, cells that fight off infection.
Vitamin B-6 can be found in foods such as chicken, fish, whole grains, and bananas. It is also available in supplement form.
If you want to boost your immunity with vitamin B-6, include plenty of these foods in your diet or take a supplement.

 

Water – Hydration & Immunity

Water is essential for good health, significantly when boosting your immunity. Drinking plenty of water helps to keep your body hydrated, which is essential for many bodily functions. It also helps to flush out toxins and keep your organs functioning properly. When your body is well-hydrated, it's better able to fight off infection.
In addition to drinking plenty of water, you can also get hydration from foods like fruits and vegetables. These foods contain high levels of water and are also packed with nutrients essential for good health. Vitamins, minerals, and antioxidants abound in plant foods and work together to strengthen your defence system. You should eat a lot of these nutritious items.

 

REFERENCES

Food nutrients as inherent sources of immunomodulation during COVID-19 pandemic
Siddharth Vishwakarma, Chirasmita Panigrahi, and Shubham Mandliya
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8801482/

 

Role of Carotenoids in the Immune Response1
Author links open overlay panel Boon P.Chew
https://www.sciencedirect.com/science/article/pii/S0022030293776195

 

Immunomodulation and Anti-Inflammatory Effects of Garlic Compounds
Rodrigo Arreola, Saray Quintero-Fabián, and Daniel Ortuño-Sahagún
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4417560/