Let food be thy medicine. Our immune system is the defense of our body. It is a shield against invaders that continuously attack our body. It protects our body against many invaders that are microorganisms like bacteria, viruses, parasites and more in the category.
Our immune system comprises of numerous cells, tissues and organs that are constantly in search of any of foreign substances. And once spotted a complex action is taken against them in order to protect the body and prevent any sort of loss. All this provide us immunity. Medically defined, immunity is the capability of the organism to resist harmful microorganism from entering into their cell.
In the era of pandemic where everyone is following the SOPs, people are finding ways to boost the immune system against the notorious virus. For the reason, food is the simplest yet best way that provides nutrients, energy and of course boosts the immune system.
Foods that enhance immunity:
Healthy immune cells are warriors that regularly need nutrients and nourishment. In this course diet is most appropriate way. Following are some super foods that enhance immune system and are nutrient dense.
- Citrus fruits:
Loaded with vitamin C, citrus fruits are one of best ways to boost your immune health. It aids in production of white blood cells which are key components in fighting against infections. Vitamin C has been seen to cure cold. The citrus fruits rich in vit. C include lemons, grapefruit, oranges, and limes. Having the juice of the fruits squeezed will provide you vitamin C directly. As a water soluble vitamin, it is not stored in the body and needs to be taken on daily basis.
- Bell peppers:
Commonly called capsicum loaded with vitamin C provide a good amount of the water soluble vitamin that plays a vital role in boosting the immunity. Besides vitamin C it is rich in B-carotene, precursor of vitamin A that also has role in immune function.
Green vegetable highly nutrient dense and packed with number of vitamins including vitamin A, C and E and a surplus amount of fiber that not only improves immune system but the gut health.
Known for centuries and part of foods of Asian foods, turmeric has anti inflammatory property. It actively fights against inflammation and cancerous cells in the body due to a unique component “circumin” in it.
Rich in vitamin E, an anti oxidant almonds enhance the immune system of body. Rich in manganese and magnesium it plays role in production of immune cells at the basic cellular level.
Yogurt is one of most used and liked food among people. It contains live and active culture called as probiotics. The culture present in yogurt improves gut health and protects the gut from harmful microbes. Not only the probiotic, it has calcium and vitamin D. Vitamin D has role in formation of immune cells and hence boosts the immune system.
Often used to treat common cold and cough, ginger has always been a savior. It possess anti inflammatory properties that makes it useful and mostly used. Chemically considering, it has a component gingerol that makes it a super food.
Garlic is a universal food. It is found in almost all cuisines of world. Apart from enhancing immunity, it protects the heart. It helps preventing the hardening of arteries. Enriched with allicin, a sulphur containing compound, it greatly improves the immune responses.
In the time where health is a major concern, food serves to be the best possible choice. Either raw or cooked, simple foods not only provides a unique taste but free of cost protection that is immunity.
Author is known as Amms Navid. She is a dietitian and a content writer who writes nutrition and health related articles in freelance market.