Top 3 secrets for Immunity

The definition of biological immunity refers to ability to fight or resist an infection or toxin. Some of it comes with in, and is called innate immunity. A part of immunity develops as the body is exposed to multiple pathogens either by illness or vaccines, and that is called Adaptive immunity.

Food is very vital in maintaining immune status of the body. Key nutrients we need for robust immunity are Vitamin A, C, B6, D, E, and minerals- Zinc, Iron, copper, selenium, folic acid.

Nature has blessed us with various foods that are rich in all the above ingredients. In a nut shell, colored fruits, vegetables, are rich in the substances that build immunity. So , definitely ‘ eat your colors ‘.

Where do you get these immune boosting nutrients?

Vitamin A- Carrots, cantaloupe, spinach, kale, apricots, sweet potato, squash, Moringa (mulakkaya) leaves

Vitamin C- Brussels sprouts, oranges, tangerines, sweet red pepper, broccoli, strawberries, kale, grapefruit, kiwifruit, amla,elderberry, moringa leaves

Vitamin D- sunlight, fortified foods, salmon, eggs

Vitamin E- Nuts, seeds

Vitamin B6- chick peas, bananas, oats, soy beans, chicken

Zinc- poultry, meat, beans,elderberry- Zinc is not stored or produced by human body and needs to be supplied by diet.

Selenium-Broccoli, eggs, chicken, seafood

Copper-mushrooms, tofu, sweetpotato

Folic acid-green leafy vegetables, broccoli, chickpeas, brussels sprouts

Over supplementation of some of these micro nutrients, can be dangerous, and so if you are taking supplements, follow medical advice.

One simple food that was scientifically proven to have pro immunity effects is Garlic. Add loads of it into your recipes.

Other key ingredients that are as important as diet for your immunity, especially amidst the pandemic are-

-Exercise

-Good sleep

-Managing Stress

-Adequate water intake is important no matter what body function you focus upon.