Key Nutrients & Foods for Boosting Immunity
by Jayesh Patel on Nov 02, 2022
A balanced diet with key nutrients can help keep the immune system healthy. Include below nutrients to take care of your immunity –
Also known as ascorbic acid, Vitamin C is essential for the maintenance of your immune system. Vitamin C provides an epithelial barrier against pathogens and enhances oxidative scavenging function of the skin, along with microbial killings. Being a powerful antioxidant, it helps in enhancing the skin barriers and aid in wound healing.
Apart from being critical for maintaining vision health, Vitamin A is also important for your immune system. It helps in forming the structure and functionality of mucus membranes that prevent pathogens from entering the body. Vitamin A also supports the growth and distribution of T cells and B cells.
It is a fat-soluble nutrient that protects the cell membranes from free radical damage and increases the activity of lymphocytes (natural killer cells).
Vitamin D is needed by your body to increase the functioning of white blood cells that fight various pathogens. It is also helpful in decreasing inflammation, which in turn improves the body’s immune responses.
Folate(Vitamin B9) is essential to the production of red and white blood cells in the bone marrow and the production of DNA and RNA.
Zinc is essential for the regulation of the immune system. It plays an important role in the development and functioning of neutrophil cells that tackle infection and repair damaged tissues, thus aiding in wound healing.
Iron is needed for the proliferation and maturation of lymphocytes, the chief immune cells of your body.
Omega-3 has strong anti-inflammatory properties and helps relieve inflammation response in the body. DHA, a type of Prakruti Omega 3 6 9 fatty acids, is known to enhance the activity of white blood cells and antibody production, which helps enhance the immune response by clearing pathogens.
Immunity Booster Food Sources
You can include multiple food items to keep your immune system functioning at its optimal level. Go ahead and include the below food sources in your daily diet.
Broccoli is a super vegetable that has almost everything necessary for a healthy immune system. Loaded with minerals and vitamins, packed with Vitamin A, Vitamin C, Vitamin E, and full of fiber and antioxidants, Broccoli is truly a superfood. It also contains minerals like Zinc and Selenium that help in strengthening the immune defense actions.
Citrus fruits like grapefruits, tangerines, oranges, mandarins, lemons, lime, and clementines are supercharged with Vitamin C, hence aiding in fighting infections.
Ginger helps in decreasing inflammation and is packed with antioxidants that combat inflammation and enhance your body’s immune responses.
Garlic helps in lowering blood pressure and fighting infections and is known for its immune boosting the heavy concentration of Sulphur-driven compounds like allicin.
Spinach is another superfood that has proven effects in boosting immune systems, renowned for its flush of antioxidants, beta carotene, Vitamin C, and Vitamin A.
Almonds are supercharged with Vitamin E and are a staple in every healthy eating list. Vitamin E present in almonds is one of the essential antioxidants needed by the body for smooth immune system functioning.
Turmeric is known for its anti-inflammatory properties and muscle damage repairing properties. The main component in turmeric is curcumin that is known to alter immune responses to tackle hypersensitivity reactions and provide faster healing.
Green tea is loaded with antioxidants, especially flavonoids, and the amino acid L-theanine, which aids in the production of germ-fighting compounds in T- cells.
Shellfish contain Zinc and Omega-3 fatty acids, both of which keep the immune system up and running.
Red Bell Peppers
Red bell peppers are known to have twice as much of Vitamin C as citrus fruits and are also a rich source of beta carotene. Apart from boosting your immunity, red bell peppers are also great for your eyes and skin.
Your immunity is the defense mechanism of your body against pathogens and infections. Without a healthy immune system to support a body, we are sure to fall prey to the commonest of afflictions. Factors like lack of basic hygiene, insufficient nutrients in the diet, improper sleep, stress, and an unhealthy lifestyle can be the deterrent to having a good immune system. However, with a proper diet and a healthy lifestyle, you can easily maintain a healthy immune system. Make sure you include all the essential nutrients in your daily diet and practice healthy lifestyle habits that boost your immunity and keep you protected always.