With rains, come flu, fevers and unending infections—bacterial, viral and fungal. While we can’t do much about the showers, we can certainly beat the bugs by strengthening our immune system. The simplest way to do so is through a good diet, plenty of exercise, yoga, adequate rest, sleep and stress control. A diet consisting largely of junk food, refined sugar, white rice, refined fats low in vitamins and minerals can weaken the immune system. A healthy body requires a number of nutrients in balance such as proteins, essential fats, vitamins, and minerals. A diet consisting of a variety of foods, adequate calories, and rich in whole grains, pulses, vegetables, fruits, nuts, seeds, low-fat dairy and fatty fish, low in sugar, alcohol and bad fats along with a healthy lifestyle is the key to good immune function. Proteins play an important role in the immune system which is responsible for fighting infections. Without adequate proteins, the body cannot make as many antibodies as it needs. Your diet also needs to have adequate amounts of beta carotene, B complex vitamins, vitamin C, E, minerals including selenium, zinc, folic acid, iron, copper, and magnesium, prebiotic and probiotic foods. Vitamin A and beta-carotene help maintain the function of thymus gland which produces lymphocytes—white cells which produce defence proteins called antibodies. It also helps maintain the health of surface lining membranes of skin and internal organs, the first line of defence against bacterial, parasitic and viral attack. On the other hand, excessive vitamin A lowers immunity. Good sources include dark green vegetables, yellow orange vegetables such as carrots, spinach, broccoli, sweet potatoes, apricots and mangoes, butter, egg yolk, cheese and fish liver oil. Vitamin C deficiency has been found to lower the immune response in numerous studies. Vitamin C enables lymphocytes and other cells of the immune system to function properly. The body’s need for vitamin C also increases during illness. As the chemical detoxifying system in cells uses vitamin C, drug and toxin exposure also doubles the need. Also, it acts as an antioxidant and protects against free radicals. Good sources of vitamin C include amla, citrus fruits, tomatoes, green pepper, green leafy vegetables, broccoli and strawberries. Vitamin E also boosts immune functions through lymphocyte activity (WBCs). Increased exposure to toxins or old age increases the need for this vitamin. It is best taken through natural sources including wheat germ, whole grains, nuts, seeds, apples and green leafy vegetables.Zinc is vital for immunity. Even mild deficiency of the mineral can lower immunity. Zinc-deficient people are prone to depressed immunity, common cold and poor growth. Zinc in combination with other trace minerals including copper, iron, and manganese appears to improve the immune response. Good sources of zinc include nuts, seeds and whole grains. Selenium, an important mineral and an antioxidant, also plays an important role in boosting the immune function and fighting infections. It is also known to interact with vitamin E in antioxidant systems and with iodine in thyroid hormone metabolism. Good sources of selenium include brown rice, wheat germ, whole wheat bread, poultry, and fish, garlic, organ meats and seafood. Essential fats like omega 3 fats that can be obtained from cold pressed oils, nuts, seeds, fatty fish and sea food also play an important role in maintaining good immune status.Other important nutrients that help improve the immune response include vitamin B6, pantothenic acid, iron, folic acid, magnesium and copper.Other immune boosting foods include probiotics and prebiotics. Probiotics, the friendly bacteria when administered in adequate amounts promote the body’s natural immunity, help in digestion and maintaining good health. They are essential and help suppress the effects of harmful bacteria.Good sources of probiotics include yoghurt, buttermilk (chaach), lassi and kefir (thin drinkable yoghurt). In commercially available varieties, the cultures may not be live. However, special probiotic drinks and foods are now being commercially formulated with live cultures.A prebiotic is actually a substance found in other foods that nourishes probiotics (beneficial micro-organisms present in the gut) and in a way it’s the probiotic’s lunch”. Good sources include whole grains, pulses, beans, vegetables, fruits and seeds.
