Immunity foods are talk of the town. Given the present pandemic situation, social media and news circulations are all about ‘Immunity Must-haves’ and ‘Immunity Recipes’! Every wondered about the what and whys of these Immunity Superfoods? Naah?
Here’s a quick lowdown.
But first, a bit about Immunity.
‘Immunity’ is the ability of the body to keep itself on its toes, unfazed by the viruses & bacteria thriving nearby. It shows in two types - Innate and Acquired.
Innate Immunity is gifted at birth and not learnt! An example - if you see that oh-so-horrid ‘Pus’ formation over your wound, that’s your White Blood Cells actually fighting live against some major bad bacteria.
Then again, Acquired Immunity, is built on memory. So, when you get that ‘Vaccination Shot’, in reality your training your body’s T and B Immune Cells to recognize the harmful pathogen, so that it alerts a fight response, on subsequent exposure in the future!
Some Organs of Immunity that one should rather know about.
- Bone marrow – This one generates White Blood Cells that circulate blood and tissues - hunting for invaders like bacteria, viruses, fungi and annihilating them. Some examples - Granulocytes, Lymphocytes (B and T-Cells) and Monocytes.
- Spleen produces ‘Antibodies’ that disarm Toxins produced by the villainous microbes.
- Thymus Gland too produces T-Cells, while Lymph Nodes go detective on pathogens in the cell fluids. Amazing isn’t it?
Did you know that our skin secretly secretes an ‘Oil’ that goes bellicose on bacteria?
Our body is fortified with mucus coating in the ear and nose, to trap in pathogens, like a Venus Fly Trap! Even our lungs are lined with anti-bacterial mucus to halt infections at the body gate.
Mucous lining of the digestive tract too contains Anti-bodies and the highly acidic environment of the stomach can choke most microorganisms.
Even with such detailed combat system in place, our bodies still fall short of pathogen warriors. That’s our today’s reality! The question peaks what can one do to secure and sustain perfect Immunity? The answer. One can indeed do a lot.
Regular exercise gets immune cells geared up for action. Inversely, chronic stress pulls down body’s defenses. A good 7-8-hour sleep perks up the system again. And well, talking about the most crucial aspect of it all, what you eat also alters your resistance to infection.
With this thought, we researched on some immunity-nurturing Superfoods, lest we fall prey to invisible microbes!
Our Top 10 Immunity Superfoods!
- Citrus Fruits
Juicy and Yummy. Limes, Lemons, Oranges, Kiwis – embody super Vitamin C. But did you know that Citrus fruits help in generation of White Blood Cells in the body? They also No-No Cold and Cough symptoms.
- Ginger
Garlic is a Superstar! Garlic Cloves contain allicin and sulphuric compounds that uplift T-Cell function. It can even destroy E-Coli and Salmonella bacteria species. Looking to reduce Blood Pressure and Cholesterol? Juts eat Garlic.
- Cruciferous Vegetables
Broccoli, cauliflower, cabbage have off-the-charts, truckloads of nutrients - Vitamin A, C and E, chlorophyll, essential fatty acids and many more! They are rich in ‘glucosinolates’ - whose metabolism supports broad spectrum immunity. They also prevent DNA damage and protect against Cancer.
- Super Nuts
Vitamin E-built Cashewnuts, Almonds, Pistachios and Walnuts are all about ‘Antioxidants. ‘Nuts’ boost manufacturing factories of immune cells. Try a bite of heart-healthy fats for good cholesterol…super Nuts are too tasty to resist as is!
- Super Seeds
Superseeds like Pumpkin, Flax Seeds etc. have servings of bountiful Omega-3 Fats, Fibre, Amino Acids, Magnesium, Copper and Zinc. That’s some miniature power! Flax Seeds contain ‘lignans’ compounds that have antioxidant, anti-inflammatory and anti-coagulant properties. Watermelon and Pumpkin seeds regulate immune functions. Simply put, when your body goes on war against microbes, Super seeds act as strategic facilitators!
- Leafy Greens (Spinach, Kale, Lettuce)
Green Leafy vegetables contain live ‘Chlorophyll’ that is similar to Hemoglobin. Chlorophyll helps in blood-building - a process that is all-essential for Immunity. Fancy a bowl of leafy salad when this is out – Green leaves, rich in fibre, control inflammation and make your skin oh-so-glowy!!
- Amla
Amla has been used since ancient times to set the seal on Immunity. It is high on Vitamin C, Iron and Calcium. It has antibacterial properties, that detoxify the body. Amla also relieves symptoms of cold and cough. Daily Amla juice intake can keep you Infection-free for long.
- Aloe Vera
‘Polysaccharides’ present in Aloe boost the number of T-helper cells in the body. These cells, in turn, up the generation of ‘Antibodies’ to eradicate infection. Aloe also stimulates cellular rejuvenation.
- Cranberry
Cranberry is Vitamin C and Polyphenol-packing, both are anti-inflammatory! Cranberry also promotes cardiovascular health and helps in managing Diabetes. Whole dried Cranberries are a must try!
- Green Tea
Full of catechin-compounds that make it anti-viral and anti-bacterial! Green Tea’s ‘prebiotic’ being also helps in nurturing good gut bacteria!
In conclusion, Immunity Superfoods are indeed nature’s miracles that we must explore as daily dietary habits! What’s say?
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