The foods you eat play a key role in determining your overall health and immunity, says Zareen Siddique, diet coach. She recommends eating foods rich in beta-carotene, ascorbic acid, and other essential vitamins and antioxidants to build the body’s resistance against infection. Immunity springs from your gut. Gut bacteria are responsible for the production of infection-fighting T cells in our body. Therefore, foods that improve intestinal function are the key to overall immunity.
1. Probiotics like yogurt (curd) and fermented foods like kimchi made from fermented cabbage and greens rejuvenate gut bacteria, which is important for the body’s absorption of nutrients.
2. Turmeric, Garlic, and Ginger: Turmeric contains a compound called curcumin that, when taken with black pepper, boosts immune function. Garlic and ginger have powerful anti-inflammatory and antiviral properties that improve the body’s immunity and the function of intestinal bacteria.
3. Pomegranates contain ellagitannins that help the intestine to develop healthy bacteria. This bacterium helps improve your immune system. The high content of vitamin C, vitamin K, and potassium add to its immunity-boosting properties.
4. Spirulina is a blue-green algae available in powder or pill form. It is rich in amino acids, antioxidants and vitamins. Spirulina contains bioactive proteins with the ability to stimulate the intestinal immune system.
5. Moringa is abundant in protein, calcium, potassium, iron, chromium, magnesium, selenium, zinc and contains high levels of antioxidants. Moringa is a good source of vitamins B1, B2 and B3. The leaves contain all the essential amino acids, zinc, vitamin C, and other antioxidants that can help boost the immune system. Drinking a tea made from boiling moringa flowers and leaves works very well. Other Daily Superfoods to Include Zinc is an essential mineral involved in the production of immune cells. Even slightly low levels of zinc can lower immunity. Foods rich in zinc are baked beans, cashews, raisins, chickpeas, cranberries, chicken breast, cheese, dark meat, eggs…
Omega-3 fatty acids are essential fatty acids that reduce inflammation.
Foods rich in omega-3 are oily fish, flaxseed, walnuts and chia seeds.
Magnesium helps in the synthesis of antibodies and eliminates infectious microbes from the body by attaching them to lymphocytes. Also notable in asthma and breathing difficulties, magnesium helps relax bronchial muscles and improves lung function. Foods rich in magnesium are pumpkin seeds, almonds, boiled spinach, roasted peanuts, quinoa, banana, avocado.
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