Foods To Boost Your Immune System
The theme of World Immunization Week 2017 is "Vaccines Work," and is celebrated from 24-30th April. World Immunization Week works to spread awareness about the critical importance of full immunization throughout life. In this context, it is also important for each one of us to eat a variety of immune boosting foods in our daily diet to lead a healthy life without diseases.
Top Five Micronutrients That Boost Your Immune System :
Vitamin B6 is necessary to produce antibodies and red blood cells. Among all B vitamins, B6 plays a major role in maintaining healthy immune system. Foods rich in vitamin B6 are chicken, fish such as salmon & tuna, pinto beans, avocado, sunflower and sesame seeds.
Vitamin C an antioxidant powerhouse is effective in strengthening and boosting the immune system. Our daily diet must have at least 1-2 servings of vitamin C rich foods, as this vitamin cannot be produced or stored in our body. Institute of Science Bengaluru IISc has recently published in the Journal of FEMS Microbiology Letters, a study about Vitamin C speeding up recovery and appears to even kill TB-causing bacteria. Foods rich in Vitamin C include oranges, grapefruits, gooseberries (amala), strawberries, capsicum (bell peppers), spinach (palak), kale & broccoli.
Vitamin E,another potent antioxidant does a great job in fighting off infection. The need for this vitamin increases as we age. Vitamin E stimulates the production of natural killer T- cells that destroy germs and cancer cells. Food sources rich in Vitamin E are almonds, spinach, sweet potato, avocado, wheat germ, sunflower seeds and butternut squash.
Zinc is a pivotal mineral for the immune system. The body requires zinc to develop and activate T-Cells, which are crucial for combatting bacterial and viral infections. Foods rich in zinc are seafood, lamb, spinach, wheat germ, pumpkin, squash seeds and nuts.
Magnesium is an indispensable mineral, required for the well- being of our immunity. Magnesium deficiency causes many diseases and conditions. This mineral provides our bodies with necessary fuel for powering up our body's defense system.
Foods sources rich in magnesium are nuts, spices, green leafy vegetables, whole grains, and legumes.
Happy Eating and Stay Fit.