Boosting the Immune System during the Pandemic

It takes more than an apple a day to keep the doctor away. It turns out that eating some pretty surprising nutrients will help keep the immune system on guard. During this pandemic our immune system needs a boost, in order to keep us safe and healthy.

First let’s understand what IMMUNITY is: “Immune system is the body’s self-defense system that helps the body to fight against disease causing micro-organisms or other unwanted biological invasion, thus protecting the body from developing the infectious diseases.”

Let us first talk about the factors affecting the optimal functioning of the immune system.

The Pillars of the Immune System

 There are 4 main pillars on which rests the strength of our immune system, these are:

1. Proper diet as described below.
2. Good sleep hygiene by following a regular sleep pattern of time and hours of sleep
3. Appropriate physical exercise means appropriate to the age and requirement. Also during this pandemic starting some indoor yoga or fitness regimes, in order to keep the blood flowing properly as well as to maintain proper metabolism and
4. Effective stress management by ding some meditation, listening to soothing music, etc.

The deterioration in the immune system causes loss of health and increased risk of infection.

Ingestion of foods that have an immune modulating function is an effective way of preventing the immune system from declining and thus reducing the risk of infections and chronic diseases.

The nutrients and foods which support and stimulate the immune system are called the functional nutrients and functional foods respectively. 

The functional nutrients are:

• Proteins: Ingestion of adequate quantity of good quality protein is very important for the proper functioning of the immune system. Deficiency of essential amino acids can suppress the immune response of the bod y. It is important therefore, to include milk and milk products, eggs, meat, fish, legumes and nuts, etc., in daily diet. These foods have biologically valuable proteins which keep the immune system strong.
• Vitamins such as A, C, D, E and Antioxidants: are the other group of nutrients that exhibit the important immune-modulating function. Vitamin A, C and E rich foods must be consumed daily as these form the body’s first line of defense. Fresh fruits and vegetables, especially the red-green ones, citrus fruits, egg yolk, milk fat, fatty fish are rich sources if these vitamins.
• Minerals such as Calcium, Iron, potassium, zinc, copper and selenium: Minerals generally collaborate with vitamins and provide vitamin transportation to the areas where they are much needed. Calcium, Iron, potassium, zinc, copper and selenium are the minerals of importance for the immune system. Calcium is found mainly in milk and its products. Iron rich foods are mainly from the animal kingdom such as meat, chicken and eggs. Sprouts and legumes are the vegetarian sources of iron. Best sources of zinc are liver, eggs, cheese, walnut and whole wheat. Potassium is found is all foods that are consumed fresh such as salads and fruits, tender coconut water, citrus fruits, fresh soups and juices. Cashews, sunflower seeds, raisins and lentils are good sources of copper and selenium is found in meat, fish, cottage cheese, milk, beans, oats and banana.

Other foods that act as functional foods and help to boost the immune system are:

• Garlic: Garlic is found in almost every cuisine in the world and it adds a little zing to food. Garlic’s immune boosting properties come from a large concentration of sulphur containing compounds such as allicin.
• Ginger: Ginger is another ingredient many turn to after getting sick. Ginger helps decrease inflammation and reduce a sore throat. Ginger contains gingerol, a bioactive substance which helps to lower the risk of infections.
• Yogurt: Probiotics or the ‘Live active cultures’ found in yogurt are healthy bacteria that keep the gut and intestinal tract free of disease causing germs and improves digestion.
• Nuts and Seeds: are incredibly nutrient rich. They are rich in selenium, copper, vitamin E and zinc. All of these play a role in maintaining a healthy immune system. Sesame seeds and almonds are particularly good source of copper and vitamin E while pumpkin seeds and cashews are rich in zinc.
• Turmeric: is a key ingredient in many curries. This bright yellow bitter spice is used as an anti-inflammatory in treating both osteoarthritis and rheumatoid arthritis.
• Green Tea: is packed with flavonoids, a type of anti-oxidant which enhances immune function. Green tea is also a good source of amino acid L-theanine which may aid in the production of germ fighting compounds in our T-Cells.
• Cinnamon: Cinnamon contains anti-inflammatory, anti-bacterial and anti-oxidant properties. Cinnamon is loaded with powerful anti-oxidants such as polyphenols. It helps the body fight infections and repair tissue damage.
• Honey: Honey’s anti-oxidant and anti-bacterial properties help improve the digestive system and boosts immunity. It is also a powerhouse of anti-oxidants which are very effective for removal of free radicals from the body.

It is important to keep oneself hydrated, have small and frequent meals with healthy snacking in between meals, rounding off the meal plate with plenty of colourful fruits and vegetables. Adequate and balanced nutrition can help us keep our immune system strong. A healthy immune system not only makes us feel well but also helps us to utilize our energies well.