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Top 5 food items which increase immunity

Top food items which increase immunity

In this period of coronavirus, 2020 has proved to us that it’s not “wealthier” but rather “healthier” people who can survive and lead a happy successful life. We now have to make choices of having more food than increase immunity. Often, we all are so busy fighting with the problems that we forget to fight with our “diseases”.  But we must remember that not everyone can successfully win over them but rather only those with higher immunity levels can do so. In this article, we will discuss some of the scientifically proven foods which boost immunity.

 

Now, what do we mean by immunity?

Immunity is made up of a core word ‘immune’ which means “protected against a particular disease by particular substances in the blood”. And if we understand it in a deeper sense, specific cells called White Blood Cells in our body are specialized cells which help us to win over all types of diseases.

How to increase immunity?

A low level of immunity can be indicative of micronutrient deficiencies – for example, deficiencies of zinc, selenium, iron, copper, folic acid, and vitamin A, B6, C, and E. Thus, if we start consuming fruits and vegetables which can help in overcoming the above deficiencies then we can emerge out victorious fighting with all the diseases.

 

CITRUS FRUITS

Citrus fruits are known for the high level of vitamin C in them.  Vitamin C is an essential micronutrient for humans with pleiotropic functions related to their ability to donate electrons. It is a potent antioxidant and a cofactor for gene regulatory enzymes. Vitamin C contributes to immune defense by supporting various cellular functions of both the innate and adaptive immune systems. Vitamin c accumulates in cells such as neutrophils which are specialized for microbe killing.

According to recent research the role of vitamin c in lymphocytes are less defined but it enhances the differentiation and the proliferation of B and T- cells.

Fruits rich in vitamin c include

Grapefruit- not only for immunity, it shows results in weight loss, diabetes, loss of appetite and reduce kidney stones.

Oranges- prevents skin damage, lowers cholesterol controls blood sugar level, reduces the risk of cancer

Lemons- weight loss, aids digestion promotes hydration.

AMLA (INDIAN GOOSEBERRY)

Indian gooseberry or amla is an excellent source of vitamin c which helps in boosting the immunity levels and helps in preventing viral and bacterial ailments like cold and cough.

In a study published in the Journal of Basic and Clinical Physiology and Pharmacology 21(1) S Mirunalini, and M Krishnaveni  titled “Therapeutic potential of Phyllanthus Emblica (amla): the ayurvedic wonder “  discussed that AMLA  is an important dietary source of vitamin c, amino acids and minerals. It is an important herbal drug used in Unani and ayurvedic systems of medicine and has shown tremendous results in the treatment of diarrhea, jaundice, and inflammation.

BROCCOLI

 

Broccoli is known for its high level in vitamins A, C, K and E. It has a high content of fibers and many antioxidants.  It also contains a high level of potassium, calcium, selenium, and magnesium.

A study by Nutrition Research shows that steamed broccoli lowers the risk of cardiovascular disease by reducing the total amount of cholesterol in the body.

Adults need 1 mcg of vitamin K per kilogram of body weight, which means a 75 kg adult would need 75mcg of vitamin K a day. Just 100g steamed broccoli provides 145mcg of vitamin K. Thus, such vitamins can be consumed simply by including this nutritious food in our diet and help in increase our immunity.

GARLIC

 

Garlic is a well-known vegetable which is used since time immemorial to strengthen our immune system. Its immune-boosting properties derive from the high concentration of Sulphur-containing compounds in them.

Richard S. Rivlin wrote in the Journal of Nutrition that garlic could be prescribed for a wide range of conditions and illnesses. He promoted its use for treating respiratory problems, parasites, poor digestion, and fatigue.  It is also very well known that garlic helps in lowering down the blood pressure and also helps in slowing down the hardening of the arteries.

GINGER


One of those vegetables which we immediately rely on after knowing our ill health. It helps in decreasing inflammation and sore throat and helps to treat nausea and also helps in decreasing chronic pain and show cholesterol-lowering properties. Several studies have investigated ginger’s effect on the gasses that form in the intestinal tract during digestion. Also, it has beneficial effects on the enzymes trypsin and pancreatic lipase which are important for digestion.

 

SPINACH

                                 

  Spinach is a great combo of vitamin c, various antioxidants, and beta carotene which plays a great role in helping us fight with our diseases.

Eating spinach benefits eye health, reduce oxidative stress, help prevent cancer, and reduce blood sugar levels.

Its nutritional contents include

●        Water- 91%

●        Protein- 2.9 grams

●        Carbs- 3.6 grams

●        Sugar- 0.4grams

●        Fiber- 2.2 grams

●        Fat- 0.4 grams

 It's high nutritional value can be effectively added onto our body when we consume its cooked form, as cooked spinach makes it easier for our body to absorb all the vitamins and minerals.

These are two more food items which are also good in Vitamin C,

PAPAYA

                                 

   Papaya surprisingly is rich in vitamin c too. Papaya contains a considerable amount of potassium, magnesium, and folate in them.  So. they not only help in improving our immunity but also strengthen our overall body. The risk of developing asthma is lower in people who consume papaya as a part of their diet. Also, papaya contains a special digestive enzyme called papain which is known to have inflammatory effects.

KIWI

                                     

Kiwi is a highly recommended fruit for building our immunity as it has high levels of potassium, folate, vitamin K and vitamin C. Kiwi helps in boosting up our white blood cells which can further fight with diseases effectively. The nutritional profile of 100g raw kiwi fruit include

●        Calories- 61

●        Fat- 0.5g

●        Sodium- 3mg

●        Carbohydrates- 15g

●        Sugar- 9g

●        Dietary fiber- 3g

●        Protein- 1.1

Kiwi also helps in treating asthma, preventing blood clotting, improves digestion, helps in blood pressure regulation and prevents vision loss.

References

https://www.healthline.com/nutrition/foods/oranges

https://scholar.google.com/scholar?hl=en&as_sdt=0%2C5&q=ayurvedic+research+on+action+of+vitamin+c&btnG=#d=gs_qabs&u=%23p%3Dm6YAYOfyvnMJ

https://www.healthline.com/health/food-nutrition/foods-that-boost-the-immune-system

https://scholar.google.com/scholar?hl=en&as_sdt=0%2C5&q=Richard+s+rivlin+journal+of+nutrition&btnG=#d=gs_qabs&u=%23p%3DmGGQZVKLWCEJ

By- Rajarajeswari

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