Immune System:Boosting foods

Deepika Kohli (M.TEch Food Engineering)

2020-08-27 07:11:43



Immunity can be defined as the capability to resist pathogens and harmful microorganisms and so it helps to defend against the infection. The immune system is a complex network of proteins and cells which keep record of every microbe or germ which has ever defeated by the immune system. So, it recognizes and destroys the microbe very quickly if enters again in the body. It involves specific and nonspecific components; the first component adapts themselves to each new disease encountered and generates pathogen-specific immunity and later components act as barriers or eliminators of a wide range of pathogens irrespective of their antigenic make-up.

Immune system boosters: Feeding body with certain foods help to improve and make a strong immune system. It includes consumption of below mentioned powerful immune system boosting foods:

1. Citrus fruits

All citrus fruits like grapefruit, oranges, clementines, tangerines, lemons, limes etc. are rich in Vitamin C which helps to build up the immune system. Vitamin Cincreases the production of white blood cells which fights against infection. Asour body can’t produce or store the vitamin C so, must include recommended daily amount vitamin C.

2. Red bell peppers

Red bell pepper contains almost three times as much vitamin Cas orange and also a rich source of beta carotene which boosts the immunity. Besides this, vitamin C may also helpto maintain healthy skin and beta carotene is converted into vitamin A by our body which helps to keep eyes and skin healthy.

3. Garlic

Garlic is found in almost every cuisine in the world. It may slow down hardening of the arteries, and lowers the blood pressure. Garlic’s immune-boosting properties is due to the heavy concentration of sulphur-containing compounds, such as allicin.

4. Ginger

Ginger is another ingredient which helps to decrease inflammation, reduce sore throat, nausea and inflammatory illnesses. It may also decrease chronic pain and might even possess cholesterol-lowering properties.

5. Spinach

Spinach is rich in vitamin C, antioxidants and beta carotene, which increases the infection-fighting ability of our immune systems. Similar to broccoli, spinach is healthiest when cooking little as possible to retains its nutrients.

6. Almonds

Vitamin E is also a powerful antioxidant which is key of healthy immune system. It is a fat-soluble vitamin, which means it requires the presence of fat to be absorbed properly. Nuts, such as almonds, are packed with the vitamin and also have healthy fats.

7. Turmeric

It is a bitter spice which has been used for years as an anti-inflammatory in treating both osteoarthritis and rheumatoid arthritis. Its high concentration of curcumin gives it a distinctive color. It also can help to decrease exercise-induced muscle damage. Curcumin has promise as an immune booster and an antiviral.

8. Green tea

Both green and black teas are packed with flavonoids which is a type of antioxidant. Where green tea has good level of powerful antioxidant which enhances immune function. The fermentation process in black tea destroys a lot of antioxidant butgreen tea not fermented, so the antioxidant is preserved.