Eat Your Way to a Better Immune System

A healthy immune system is vital to good health. It helps to ward off any diseases by fighting off bacteria, viruses, and other pathogens that invade us. A healthy diet helps to keep your immune system in optimal shape. Therefore, what we eat determines how healthy or ill health we become. A never-ending pandemic can bring stress and we can ignore the importance of eating healthy.

We get nourishment for our body from various nutrient sources such as fruits, vegetables, whole grains, dairy products, and healthy fats. Below are some of the important foods that can help your immune system to stay strong and healthy.

Lentils & Beans: 

They are good sources of zinc and minerals. Also an excellent source of iron and a good source of Vit. B6. Zinc, iron, and vitamin B6, which all help create infection-fighting white blood cells.

Yogurt and fermented products: 

They all contain live bacteria, which are good bacteria for the gut protecting the digestive tract. Some probiotics can help your immune system work efficiently and promote a healthy digestive system. Make sure to incorporate yogurt and fermented products like idli, dhokla, dosa, rava idli, kadi, and more in your diet.

Almonds: 

They are packed with protein, fiber, food fat, magnesium, and vit. E. The antioxidant vitamin E is fat-soluble and found in high concentrations in immune cells compared to other cells in the blood. It’s one of the most effective nutrients that helps keep your immune system working properly.

Grapes: 

Not only do we eat a balanced diet, but hydration is also as well important for keeping our immune system healthy by flushing off unwanted stuff from our body.  Grapes are 82% water and they are also loaded with plant compounds; antioxidants and polyphenols, that may help fight and prevent diseases. Grapes also contain resveratrol, a plant-based compound that helps to regulate immunity and fight inflammation.

Oats: 

It contains beta-glucan, a type of fiber that helps boost white blood cells, which help fight infection.  In addition, beta-glucan can help trigger a series of chemical activities in the body that aid the immune system function more efficiently. Along with minerals like selenium & zinc, and amino acids oats also provide a natural plant compound called Avenanthramides, which has antioxidant properties and can potentially minimize inflammatory responses and stimulate the immune system.

So! What are you waiting for? Start your day with wholesome oatmeal with some almonds, in milk; grab some grapes for your snack or along with your lunch; and make a healthy lentil soup topped with yogurt and some whole grain roti.