Dietician Lists Immunity Boosting Foods To Have In Summers

Our immune system is the defence mechanism of our body. When germs or any foreign body enters our body, the immune system fights against them. Therefore, it is important to build a strong immune system that can defeat disease-causing pathogens such as bacteria, viruses, parasites. Your lifestyle and diet play an important role in building an effective immune system.

A healthy diet consists of carbohydrates, protein, and fats in appropriate proportions to support, energise and meet physiological needs without excess intake. These also provide sufficient vitamins and minerals for normal growth, development, metabolism, and physiological functioning. Adapting these healthy nutrition-based foods makes the body fit, active, and prevents many lifestyle disorders. To know about immunity boosting food to have in summers we talked to Ms. Sumaiya A, Clinical Dietitian, Fortis Hospital, Kalyan.

Immunity Boosting Foods To Have In Summers

 Micronutrients such as vitamins and minerals are essentials to the human body, and individuals must meet their daily requirement through dietary sources. These act as immunomodulators and protect the immune response; this helps in preventing immune evasion by pathogenic organisms. Minerals and vitamins frequently work with one another at different stages and compartments of the immune system. Here are five immunity boosters to include in your diet:

1. Citrus Fruits

Citrus fruits contain Vitamin C which helps to build up the immune system. Vitamin C helps to increase the production of white blood cells (WBC) as they play a key role in fighting back infections. The citrus family includes fruits like Lemon, Amla, Sweet Lime, and Orange.

2. Garlic

Garlic is found in every kitchen and commonly used in food preparations that gives the little zing to food. Allicin, a compound found in garlic, has been shown to enhance the activity of immune cells and reduce the severity of colds and flu. Incorporating fresh garlic into your cooking can add a flavorful kick while giving your immune system a natural boost.

3. Eggs

Adequate intake of protein is important to support the immune response. Egg contains nutrients like Vitamin D, Vitamin E, Protein, Zinc, and Selenium which are required for proper immune functioning in the body.

4. Olives

Olives are a source of vitamin A and E and minerals. These nutrients combine to give the Olive a great antioxidant power, which is good for strengthening our immune system.

5. Guava

Guava is abundant in antioxidants such as carotenoids, flavonoids, and polyphenols. These compounds protect the body against oxidative stress, which can weaken the immune system. Antioxidants scavenge free radicals and reduce inflammation, helping to maintain a robust immune response.

Try to follow a diet according to your health needs and medical conditions. Have seasonal fruits which offer nutritional benefits. Besides healthy immunity-boosting foods, maintaining a healthy body through regular exercise, adequate sleep, restricting alcohol and quitting smoking are some other ways that can help you naturally build a stronger immunity.