A functional and healthy immune system is one of the best ways to keep yourself free from diseases and ailments. Exercise, rest, and stress management influence the immunity, but a balanced diet is the base on which everything else stands.
Says Dr Ananya Kapoor, a Mumbai-based clinical nutritionist, “The immune system is made in the kitchen as much as it is in the gym or in the clinic. Some nutrients directly enhance the formative and effector functions of white blood cells, the production of antibodies, and other mechanisms.”
7 healthy eating habits to strengthen immune system
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Veggies and fruits
Colourful fruits and vegetables — such as carrots, bell peppers, spinach, and berries — are high in antioxidants and vitamins, specifically vitamin C, which helps immune cells function. Choose them raw as salads, steamed, and fresh fruits — and try to reach five servings a day.
Herbs and spices
Turmeric, ginger, garlic and cinnamon have anti-inflammatory and antibacterial effects. Include turmeric in milk, garlic in stir-fries, and ginger in tea to boost immunity. These healthy herbs also help digestion, resulting in better absorption of nutrients.
Lean proteins to produce antibodies
Antibodies and immune cells are made of proteins. Include lean meat, eggs, fish, dairy, beans and lentils in your healthy diet plan. If you are vegetarian, include chickpeas and quinoa for plant-based proteins.
Probiotic-rich foods
Good gut is directly proportional to good immunity system. Fermented foods such as yoghurt, kefir, sauerkraut and kimchi help maintain the balance of good gut bacteria, which positively impacts the immune response of your body.
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Healthy fats to combat inflammation
Omega-3 fatty acids in fatty fish (for instance, salmon), walnuts, chia seeds, and flaxseeds help regulate body response to infections. For cooking or salad dressing, swap refined oils for extra virgin olive oil.
Nutrient-packed liquids
Other than plain water, add fruit water, green teas, Tulsi, chamomile, etc to stay hydrated. In addition to hydration, these healthy drinks also provide antioxidants and bioactive compounds that support immunity.
Limit sugar and processed foods
Excessive sugar consumption reduces immunity and increases the level of inflammation. Cut out packaged snacks, soda, and sweets. Substitute with fresh fruits, nuts or homemade health snacks.
Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.
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