Are you someone who gets sick easily? Do even minor cuts and bruises on your body take a longer time to recover? If yes, you may be dealing with a weak immune system. A strong immune system acts as a shield against illnesses, helping us maintain vitality and resilience. The good news is that you can promote a healthy immune system in your body by making changes in your diet. We spoke to our expert Dr Ekta Singhwal, MSc Dietician, Ujala Cygnus Group of Hospitals, who listed foods that you should ad dto your diet to boost immunity.
Foods To Boost Immunity And Promote Overall Health
Yoghurt
Adding yoghurt, which is a probiotic to your everyday diet is an effective way of boosting your immunity. “This is because probiotics are beneficial bacteria that help maintain a healthy balance of microorganisms in the gut, which is essential for proper digestion and immune system regulation", added Dr Singhwal. Consuming yoghurt regularly can help reduce the risk of infections, alleviate digestive issues, and promote overall gut integrity.
Citrus Fruits
Citrus fruits, such as oranges and lemons have become popular as an immunity booster ever since the COVID pandemic. This is due to the presence of high vitamin C content, which is a potent antioxidant that plays a crucial role in immune function. It helps stimulate the production of White Blood Cells (WBC), which are vital for fighting off infections.
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Spinach
“Spinach, a leafy green vegetable, is abundant in nutrients, including vitamins, minerals, and antioxidants. It contains high levels of vitamins A, C, and K, along with iron, magnesium, and folate. These nutrients play a crucial role in immune function, tissue repair, and oxidative stress reduction”, said Dr Singhwal. Adding spinach to your diet can help boost your immune system, improve energy levels, and promote overall health and well-being.
Moong Sprouts
Moong sprouts are a powerhouse of nutrients, including vitamins C, K, and folate, as well as minerals like iron, potassium, and manganese. These sprouts are also loaded with antioxidants, which help neutralise harmful free radicals in the body. Incorporating moong sprouts into your diet can aid digestion, improve metabolism, and strengthen your immune response against infections.
Berries
Berry fruits, like strawberries, blueberries, and raspberries, contain antioxidants, vitamins, and minerals. They are particularly rich in flavonoids, which have anti-inflammatory properties and aid in bolstering the immune system. According to a 2016 study, it was found that flavonoids play a crucial role in supporting the immune defence system of the respiratory tract. Including a variety of berries in your meals or snacks can contribute to overall immune health.
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Turmeric
According to the Journal of Advanced Pharmaceutical Technology and Research, curcumin, present in turmeric, exhibits antibacterial, antiviral, and antifungal properties, along with serving as an antioxidant and anti-inflammatory agent. Its antioxidant capability stems from the neutralisation of free radicals and the enhancement of antioxidant enzyme production. Adding turmeric into curries, soups, or smoothies can offer both flavour and immune support.
Garlic
Dr Singhwal said, “Garlic has been used for centuries for its medicinal properties and immune-boosting benefits. These compounds include allicin, which is antibacterial, antiviral, and antifungal. Consuming garlic regularly can help lower the risk of infections, reduce inflammation, and support cardiovascular health.” Adding fresh garlic to your meals or taking garlic supplements can help enhance your body's natural defence mechanisms.
Nuts and Seeds
Nuts and seeds are excellent sources of vitamins, minerals, and healthy fats essential for immune health. They contain zinc, selenium, and vitamin E, all of which play crucial roles in supporting immune function and combating oxidative stress. Adding a variety of nuts and seeds into your diet can provide a nutrient-rich boost to your immune system.
[Disclaimer: This article contains information provided by an expert and is for informational purposes only. Hence, we advise you to consult your expert if you face any health issues to get the necessary treatment.]