Balanced diet plays an important role in contributing to immune boosting. When we eat better we feel better. Balanced diet should be a combination of carbohydrates, proteins, fats, vitamins, minerals and fibre. If either of the nutrients are lacking in the diet, then that diet is regarded incomplete. Adding of fruits and vegetables in the diet improves the general health of the person. The three major antioxidants vitamins are vitamin A, Vitamin E and Vitamin C. They are found in all colourful fruits and vegetables. When body achieves adequate amount of nutrients then immune system is boosted up and helps in fighting against various illness and infections. Read also 9 days weight loss challenge, diet plan and workout plan
Can Diet Influence Immune System?
According to the studies, diet of a person plays an important role in boosting up the immune system. All the other biological processes of the body such as gut functions, inflammatory processes and functions of the body cells all of then have an impact on immune system. Immune system is weakened by the inadequate dietary patterns which increases the risk of allergy and increased disease conditions. Read also 9 Days Intermittent Fasting: Diet Plan & Workouts
When diet lacks fruits and vegetables, inadequate protein then the person’s health is associated with increased disease risk. Diets of western people are high in saturated fats, processed foods and increased salt and sugar intake. Such diets are more prone to an increased disease risk. Diets itching whole foods such as fruits and vegetables, nuts, legumes, seeds, sea food and low in processed foods supports healthy immune system.
Vitamin D, vitamin C and zinc all of them are essential to boost immune function. Lack of them can affect immune response. A person diet plays an important role in boosting up the immune functions. Diet and immune health is highly complex.
Diet For Healthy Immune System:
- Mediterranean diet is the best of all diets for boosting up the immune levels’. Mediterranean diet is rich in fruits and vegetables, legumes, nuts, whole grains and other healthy foods. According to the researchers it helps in boosting immunity, reduces the risk of diseases, lowers body’s inflammation and promote healthy gut bacteria.
- Mediterranean diet being rich in fibre, it promotes the production of short chain fatty acids. They are acetate, propionate, butyrate. The work of them is to modulate immune responses and improve the immune defensive functions.
- Such diets are high in nutrients such as vitamin A, vitamin C, vitamin D, zinc, copper, vitamin B6, vitamin B12, selenium etc. The immune system needs certain nutrients to function properly.
- The risk of body’s infection is quite reduced and the immune system works in a healthier way.
Foods That Help in Boosting Immune System
In order to provide a boosted and healthy immunity we need to feed our body with various nutrients. Such nutrients protect against cold and infections. Read also Best Low Calories Fruits For Weight Loss
Citrus Fruits
Vitamin C is known for boosting up the immunity levels. The role of vitamin C is to increase the production of white blood which are the major key cells to fight against body’s infection. When suffering from cold and cough most people turn over taking vitamin C supplements. This is because it helps in building up immune system. The fruits rich in vitamin C are:
- Grape fruit
- Oranges
- Clementine’s
- Lemons
- Limes
- Tangerines
75 mg for women is the daily recommended dose for women and 90 mg is the daily recommended dose for men. The body will not store or produce vitamin C. If taken in a supplement form it should not exceed more than 2000 mg a day.
Bell Peppers:
Fruits are not only rich but vegetables are also rich in vitamin C. It is known that red bell peppers contain 3 times more of vitamin C when compared with orange. They are also a rich source of beta carotene. Our body converts beta carotene into vitamin A which is very beneficial for healthy eyes and skin. Vitamin C besides providing immunity it also helps in maintaining healthy skin and hair.
Broccoli:
This vegetable is packed with various vitamins and minerals. It is packed with vitamins such as vitamin A, C, E and fibre as well. Broccoli is rich in antioxidants. It is one of the healthiest vegetable that we can choose for.
If broccoli is cooked for longer periods of time, then it will result in loss of all nutrients. It is better to cook broccoli as little as we can. According to the research streaming broccoli is the best way in order to preserve its nutrients.
Garlic:
Garlic contains heavy concentration of sulphur containing compounds such as allicin. The immune boosting properties of the garlic comes from its sulphur concentration. The garlic helps in providing healthy heart by slowing down the hardening of arteries.
Ginger:
Ginger contains a compound called as gingerol which is responsible for producing heat in the body. Ginger helps in dealing with reducing inflammatory illness and also sore throat. It helps in fighting with nausea as well. Ginger has cholesterol Lowering properties and also helps in decreasing the chronic pain.
Spinach:
Spinach is a very rich source of vitamin A. 100 grams’ spinach contains an average of about 5,545 mg. It is also packed with various numerous antioxidants and beta carotene. The body’s ability to fight against infections is greatly increased. In order to preserve the nutrients cooking spinach lightly is more beneficial.
Yoghurt:
If Greek yogurts have a phrase like “live and active cultures” then that yoghurt will help in stimulating the immune system in order to fight against diseases. Yoghurts brand which are fortified with vitamin D should be opted. Body’s natural defence mechanism is greatly boosted with vitamin D. Flavoured yoghurts contains a lot of sugar so it should be avoided. Plain yoghurts should always be opted for.
Almonds:
Apart from vitamin C, vitamin E has also a role to fight against infections. Vitamin E is a powerful antioxidant which is the key for healthy immune system. Almonds are packed with healthy fats and it doesn’t require the presence of fats to be absorbed. 15 mg of vitamin E is required by the adults.
Sunflower Seeds:
These are full of nutrients like phosphorus, magnesium, vitamin B6 and vitamin E. In order to maintain and regulate the immune system vitamin E is important. Sunflower seeds are rich in selenium. If we consume one hand full of sunflower seeds, then half requirement of selenium is maintained.
Turmeric:
The bright yellow bitter spice is a key ingredient that imparts a bright colour to the curries. It has been used to treat osteoarthritis and rheumatoid arthritis since it has anti inflammatory properties. It contains a compound called curcumin which is an immune booster and reduced the exercise induced muscle damage.
Green Tea:
Green tea contains a compound called flavonoid which is an antioxidant. It also contains another powerful antioxidant called as epigallocatechin galette (EGCG) which enhances the immune system. Green tea should be steamed not fermented this way EGCG is preserved. Green tea is a good source of an amino acid called L – theanine which helps in defending immunity by fighting against germ cells.
Papaya:
Papaya has an anti inflammatory effect because it contains a digestive enzyme called papain. This fruit is loaded with vitamin C. It is a fair source of potassium, magnesium and folate all of which are health beneficial.
Kiwi:
Kiwis are a powerhouse of different nutrients like vitamin C, potassium, folate, vitamin K rtc. Vitamin C is known for boosting up the white blood cells which have the infection fighting ability. It also contains rest of the nutrients which helps the body to function properly.
Poultry:
Poultry such as chicken and Turkey are high in vitamin B6. They are also a rich source of protein. If 3ounces of Turkey and chicken are consumed, then one third requirement of vitamin B6 is maintained. Not the meat but even the stock or broth which is made by boiling the chicken bones is a rich source of gelatin and chondroitin. Both of them are helpful in healing gut and boosting immunity. When you are sick enough you can go for chicken soup which could lowers the body’s inflammation. The cold symptoms are also reduced.
Shellfish:
They are packed with zinc. Oysters, lobsters, crabs and mussels all of them contains zinc in higher concentration. Make sure too much zinc consumption can inhibit immune system. 11 mg for adult men and 8 mg for adult women is the average intake.
