13 wonderful immunity boosting foods for a healthy body

Tired of visiting the doctor every few days? Improve your body's infection fighting ability with these immunity boosting foods

Too many colds too often?

Sunny, rainy or maybe cloudy. The weather never seems to make up it’s mind. But what it certainly manages to do is give you a reason to visit the doctor ever so often. Usually, a healthy body is well-equipped to successfully fight a host of infections. But an unhealthy lifestyle, lack of hygiene and a poor diet can lower a body’s natural defences and make you easily susceptible to respiratory illnesses and digestive troubles.

"Our immune system plays an important role in the way we feel—physically, mentally and emotionally,” says Karishma Chawla, nutritionist, EatRite 24X7, Mumbai. Along with adequate rest and exercise, having the right diet plays a crucial role in strengthening the body's defence system. Some foods have the ability to make the diet healthier by helping the body get an immunity power-up. Which are these super foods that enhance the body’s ability to fight illnesses? Click on Next to find out

Green tea

Free radicals formed in our body have the ability to alter or even kill healthy cells and cause ageing, cancer and other diseases." Green tea has a high concentration of polyphenols like flavonoids and catechins which are known as powerful antioxidants that help combat free radicals by neutralising them,” says Chawla.

To make green tea the right way, put in some tea leaves in a teapot and pour hot water over the leaves. Allow the tea to infuse into the water then strain little by little into a cup.

Mushroom

Doesn't a cup of mushroom soup provide much relief on runny nose days? That's because mushrooms contain antioxidants that help combat free-radical attack caused by any kind of stress. It is also a source of zinc, which is required to steadily act on infections by ensuring that the immune response does go overboard.

"Mushrooms are low in calories, fat-free, cholesterol-free, gluten-free, and very low in sodium. Yet they provide important nutrients, including selenium, potassium, riboflavin, niacin and vitamin D,” says Preeti Seth, nutritionist and owner, Pachouli Spa, New Delhi.

"Mushrooms have marked anti-cancer activity. It also helps balance and strengthen the immune system in conditions of fatigue and HIV infection,” adds Chawla. Need we say more about this umbrella-shaped veggie?

Watermelon

Watermelon contains large amounts of water, hence it can keep you hydrated during summers. "In addition, it is beneficial for acidity and other digestive disturbances,” informs Chawla.

"Each juicy bite of a watermelon also has significant levels of vitamins A, B6 and C, lots of lycopene, antioxidants and amino acids,” says Seth. What a cool way to fight germs away!

Carrot

Loaded with beta-carotene, this carrots provide the body with vitamin A and antioxidants which prevent cell damage. Boost your eye sight, vitality and immunity with this vibrant vegetable.

Instead of having them in salads, serve up steamed carrot sticks with tasty homemade dips in your child’s snack box or add them to your sandwiches.

Spinach

The benefits of this wonder vegetable are endless. Spinach is rich in iron, beta-carotene and folic acid. These vitamins combat fatigue and help maintain energy levels. It is also a great source of dietary fibre.

Instead of having it in puréed form, try having roughly chopped blanched or stir-fried spinach.

Broccoli

This tree-like vegetable is not called ‘super food’ for nothing. It greatly increases brain power and is loaded with vitamins, minerals, carotenoids and many other components. "Broccoli is an excellent dietary source of phytochemicals and antioxidants. It is rich in vitamins C and K and minerals like calcium, magnesium and zinc which have a protective action on certain cancers and skin diseases,” says Chawla.

If steamed broccoli disgusts your children, add them in steamed momos, spring rolls or fried rice and watch them gobble it down.

Sweet potato

Another source of beta-carotene, sweet potatoes also exhibit antioxidant activity. “They also are high in vitamin B6, vitamin C and a great source of vitamin D which helps in keeping the energy levels high, building up strong bones, nerves and teeth,” informs Seth. It also supports the functioning of the thyroid gland.

Baked sweet potato with olive oil and rosemary is a delectable appetiser.

Garlic

The antiseptic and antibacterial properties of garlic keep infections like the common cold at bay. Its antihypertensive properties help to maintain blood pressure as well.

Temper your dals and rasams with garlic often to get the most of its benefits.

Wheat germ

Wheat germ has all that is needed to enrich the immune system and prevent cardiovascular diseases. "Wheat germ is a source of B vitamins, phosphorus, zinc, iron, selenium and potassium. The B vitamins work together to help metabolise consumed food into energy. Iron keeps your blood oxygenated. phosphorus is important for bone health while zinc promotes wound healing. As an antioxidant, selenium protects cells from oxidation and eating potassium-rich foods can help lower blood pressure,” informs Chawla.

Wheat Germ can be easily made at home by soaking good quality grains in a shallow dish with water just sufficient enough to cover it. Soak this for three days and avoid pouring excess water. The sprouted wheat grains are soft and can be sprinkled over salads or dals. You could even choose to semi-dry the germinated wheat in the sun and blend the sprouts to make a powder. Add this powder to your oatmeal, milk or rotis.

Cabbage

The humble cabbage can be classified as a leafy vegetable and is a source of vitamin C which acts as an antioxidant. “It also has low calories which makes it the food of choice for fitness enthusiasts,” says Chawla.

The next time you order a sizzler, don’t ignore the cabbage leaves underneath.

Lemon

A great source of vitamin C, lemon greatly lowers the risk of heart disease, cancer and kidney stones. "Lemon also helps kick-start metabolism necessary to maintain ideal fat percentages or ideal body weight,” adds Chawla.

Squeeze lemon juice over salads, dals or curries if you like the tang. Giving your child fresh nimbu pani is also a better option over fizzy drinks.

Cinnamon

The antioxidant and anti-inflammatory properties of cinnamon makes it an immunity augmenting food. When applied with a bit of honey over the skin, it greatly reduces skin eruptions as well. "Cinnamon also has blood sugar reducing properties,” adds Chawla.

Cinnamon tastes heavenly in cakes and cookies. Try adding apple sauce infused with cinnamon as a sugar substitute in your muffins. You could even add a stick of cinnamon when you cook rice, for aroma and flavour.

Yogurt

Yogurt is a valuable source of probiotics or the good bacteria which help in keeping the gut healthy. It also is a calcium powerhouse and a source of high-quality protein. "Yogurt is nutrient rich because it is an excellent source of vitamins and minerals," informs Seth.

Add some fruits to freshly beaten curds or flavour it with rose syrup and keep it stocked in your refrigerator as a healthy snack for your little ones.

One needs to constantly eat a well balanced diet comprising of complex carbohydrates, lean protein, adequate fibre, omega-3 foods and other essential vitamins from foods to keep the body in optimal shape. Only regular intake of these immunity boosting foods will help the body improve its disease fighting ability. Let us keep our body healthy. After all, it is the only place we have to live.

Written by

Preeti Athri

Health