Whether it is staying healthy and feeling better or warding off infections, your immune system has a big role to play! But how do you keep up your immunity? While there are plenty of lifestyle changes – like staying active or quitting smoking – that can help, your diet can make all the difference.
Getting started with an immune-boosting diet isn’t that hard, you just need to know the best foods for boosting the immune system and work a weekly menu plan around these ingredients. Here’s a shortlist of the best foods for immunity building.
Probiotic and Prebiotic Foods Like Dahi, Yogurt
The immune system at its heart depends on your gut health where much of your body’s healthy microbiota live. They support the immune function of your body. These good bacteria are available in abundance in probiotic foods like homemade curd/dahi, fermented foods like dosa, idli, other popular fermented foods are the south-east Asian kimchi, and kombucha. Prebiotics are needed to support the growth of these favourable bacterias. They are found in plant fibers in most fruits & vegetables, also in cereals like whole wheat, oats, bajra, millets etc.
Healthy Fats From Nuts, Seeds, and Fish
Omega-3 fatty acids are great for reducing inflammation and boosting your immunity. So stock up on nuts like walnuts, almonds, olive oil, and fatty fish like sardines, rohu, Indian salmon and mackerel(bangda). Add flaxseed powder to your raita or curries, liberally sprinkle almonds on your pulaos and desserts. The vitamin E in seeds and nuts acts as an antioxidant that supports immunity.
Ginger and Turmeric
Known for their anti-inflammatory properties, these commonly used ingredients are also great for your immunity. So try and add ginger and turmeric to more of your cooking. Perk up your daily chai with some ginger grated in. Add a pinch of turmeric to add colour to your milk. Enrich your meals with these immunity rich foods.
Cruciferous Vegetables
Cauliflower and broccoli, as well as other cruciferous vegetables like cabbage, are nutrient-rich and good for your immunity. Experiment with using things like broccoli not just in western or Chinese food, but also to your Indian preparations like dals & sabzis.
Antioxidant-Rich Fruit Like Berries, Oranges, Sweet Lime
The nutrients found in fruit and vegetables can support immune health due to their antioxidant activity. Foods rich in vitamins A, C, and beta carotene are especially good for you.
- Vitamin A: Mango, melon, watermelon, papaya
- Vitamin C: Citrus fruit like orange and sweet lime/mosambi, papaya, berries, melon
- Vitamin E: Avocado, olives
- Beta-carotene: Apricot, melon
Vegetables Rich in Antioxidant Micronutrients
Vegetables, in general, are good for your health, though you may have to moderate intake of certain starchy vegetables like potatoes if you have dietary restrictions due to diabetes etc. Here are some that contain those antioxidants that power immunity.
- Vitamin A: Amaranth(red and green), spinach, pumpkin
- Vitamin C: Citrus fruit like orange and sweet lime/mosambi, papaya, berries, melon
- Vitamin E: Spinach, broccoli
- Beta-carotene: Carrot, sweet potato, spinach
- Zinc: Mushrooms, green peas, beetroot greens, ladies finger/bhindi
Fiber-rich Whole Grains
Fiber is good for your gut health and by extension for your immunity. Whole grains are also a great source of nutrients like B vitamins, zinc, and other antioxidants. Experiment with Indian grains like rajgira (seeds from amaranth plant), kuttu(buckwheat),ragi (millet), bajra, and jowar besides whole wheat flour.
Boost Your Immunity With Multivitamins
Even the best diet may not always provide you exactly what is needed. Multivitamins are an easy way to bridge the gap. Alongside a healthy diet, multivitamin supplements like the Maxirich capsules can help ensure you get all the nutrients your body needs every day in the right amounts. Maxirich Daily Multivitamins give you a combination of immunity supporting nutrients and antioxidant protection (from vitamin A, E & C) that are vital for health. With over 13 multivitamins and minerals in an easy-to-consume multivitamin soft gel capsule, it is a quick way to meet your nutrient requirements. What’s more, the B-vitamin each Maxirich capsule contains nutrients that help you fight fatigue and gives you the energy to support an active and healthy lifestyle.
Maxirich capsules can supplement a healthy lifestyle to make you stronger and fighting fit! Available at a nearby pharmacist and at all major online pharmacies.
