Our body is exposed to a variety of viruses and infections on a daily basis but has a mechanism in place to survive it. The body’s immune system works day and night to protect us from infections. Our body can recognize the pathogens and create a shield that takes immediate actions against them. There are two different types of immunity:
- Innate immunity: The first line of defense when the pathogens try to enter the body- skin, mucosal linings, acid in the stomach, enzymes in the sweat, etc.
- Acquired immunity: Works by recognizing the pathogens and destroying them. When a pathogen or foreign body enters the body, it creates antibodies that will help in destroying the pathogens - spleen, thymus, bone marrow and lymph nodes.
There is always a question on how one can strengthen their immunity. This has taken significance especially post the Covid-19 pandemic that has pushed people to maintain good health.
It is most important to know that no single food or nutrient can prevent an illness. It’s a combination of various nutrients and following a balanced diet that works in unison to improve and maintain immunity. Other factors like stress levels, age, sleep and certain medical conditions also have a great effect on the immune system and health.
The following are some of the vitamins that help in better immune function:
- Vitamin C: Helps in formation of antibodies and white blood cells; Speeds up the process of their functioning. Thus simplifying and speeding up the fight against infections.
Sources:
- Gooseberry’s / amla
- Guava
- Orange
- Lemon
- Pumkin
- Leafy vegetables
- Vitamin A: Responsible for maintaining the epithelium of the skin and tissues, membranes of the mouth, stomach, intestines and respiratory system. Thus, protecting these organs from all kinds of infections.
Vitamin A is present in 2 forms - one comes from an animal source that is RETINOL and other is from a plant source known as CAROTENOIDS.
Animal sources:
- Fish
- Meat
- Eggs
- Milk and milk products
Plant source:
- Carrots
- Pumkin
- Papaya
- Apricots
- Bell peppers
- Mango
- Orange, etc.
- Vitamin E: Vitamin E is a great antioxidant and protects the integrity of cell membrane thus protecting our body from oxidative stress and infections.
Sources:
- Almonds.
- Peanuts/peanut butter.
- Sunflower seeds.
- Oils such as sunflower, safflower, and soybean oil.
- Hazelnuts
- Vitamin D: Vitamin D is also known as the sunshine vitamin. This vitamin has seen to have gained a lot of popularity owing to its benefits over years. It supports the immune system and is also known to reduce the risk of autoimmune disorders.
Sources:
- Salmon.
- Mackerel.
- Tuna.
- Sardines.
- Vitamin D fortified milk, orange juice and cereals.
- Zinc: Zinc is required to produce new immune cells. It is also extremely important for wound healing that will protect from attracting infectious pathogens.
Sources:
- Oysters.
- Crab.
- Lean meat and poultry.
- Baked beans.
- Yogurt.
- Chickpeas.
- Pulses
- Iron:
It is common knowledge that iron is the most important mineral by virtue of its role in maintaining adequate hemoglobin for better functioning and transportation of nutrients and oxygen in the body. It is also the part of several enzymes that help in the production of immune cells. There are 2 different forms that can be consumed. Heme iron that is available from animal sources and non heme iron that is available from plant sources. Heme iron has a higher bioavailability and is hence considered a first-class source.
Source of heme iron:
- Red meat (limit to smaller amounts and less often).
- Chicken.
- Turkey.
- Canned sardines.
- Oysters.
- Clams.
- Mussels
Source of non-heme iron:
- Garden cress seeds
- Dates
- Dried figs
- Green leafy vegetables
- Beans
- Folate: Folate also known as Vitamin B6 is a water-soluble vitamin. This vitamin is important for production of DNA and RNA required for new cell production which also include immune cells.
Sources:
- Dark green leafy vegetables
- Beans
- Peanuts
- Sunflower seeds
- Fresh fruits, fruit juices
- Whole grains
- Liver
- Seafood
- Eggs
- Selenium: Selenium is a trace mineral of great importance. It is a part of various different enzymes that help in production of immune cells.
Sources:
- Brazil nuts
- Fin fish and shellfish
- Beef
- Turkey
- Chicken
- Fortified cereals
- Whole-wheat bread
- Beans, lentils
Making efforts in including these nutrients in our diets will ensure a strong immune system. Along with a nutritious diet, following a healthy lifestyle is equally important.
There are a few habits that will help improve and maintain a better immune system such as:
- Eating a balanced meal
- Sleeping for 6 to 8 hours a day
- Being physically active
- Not smoking
- Avoiding/minimizing consumption of alcohol
- Avoiding stress
- Maintaining healthy weight
These are a few ways in which you can help your body develop a strong immune system and lead a healthy life.