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EAT SMART Depriving your body of the right nutrients can result in a weak immune system. PADMASHRI SHANMUGARAJ

If you had an option to drink dirty or clean water, which one would you choose? Having answered that, ask yourself “Why you would choose to feed your body non-nutritious or unhealthy food, knowing that it would be bad for your health?”In this fast-paced life, not only is prevention better than cure; it is the ONLY cure. So, what can really help us stay healthy and ward off diseases and infections more efficiently? Most definitely, a well-balanced diet and regular exercise, coupled with sufficient rest and relaxation.

Boosters

Overall, good nutrition plays a vital part in supporting the immune system. Eating plenty of fresh fruits and vegetables and including several immune boosting foods like those given below, on a daily basis goes a long way in warding off infections. Some foods that have topped the list for their immune-boosting effects are:

Garlic: Mainly because of its antibacterial, antiviral and antifungal properties and also because of the high contents of “liver-friendly” Selenium (14.2 mcg/100 g of raw garlic) and sulphur. Garlic can be included either in the raw form or can be a part of your gravies and dals.

Cruciferous vegetables including cabbage, cauliflower, broccoli, brussel sprouts are excellent sources of betacarotene and help protect against free-radical damage (Free radicals are the main culprits in causing cellular damage which can eventually lead to weakened immune systems). They are also very good sources of vitamin C and calcium.

Shiitake and maitake mushrooms increase the body’s production of white blood cells, which form the first line of defence for our immune system.

Ginger helps because of its anti-bacterial properties and has traditionally been used in treating colds and flu. A warm ginger tea definitely helps you feel better when you have a running nose, doesn’t it?

Turmeric enhances the immune system and has a detoxifying effect.

Raw almonds are one of the best natural sources of essential amino acids and essential fatty acids, both of which are required for optimum immunity. For vegetarians, they are an excellent substitute for meat and other animal products.

Orange vegetables like sweet potatoes, carrots, pumpkin and squash are a good source of vitamin A, the free-radical scavenger.

Yogurt: Brands that contain active cultures are a good source of healthy bacteria for your stomach. These gut-friendly bacteria stop the growth of infectious bacteria that cause diarrhoea, for instance.

Strengthen your immune system by avoiding high-fat, high-sugar junk food, too much caffeine and tobacco; add moderate exercise to your daily routine, get enough sleep and above all else wash your hands frequently.

The author is a Dietician with NutritonVista.com

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