NUTRITION
Boosting Immunity with foods!
The immune system helps to protect us against diseases caused by pathogens such as viruses, bacteria and parasites. It is made up of specialized organs, cells, and tissues that work in synchrony to destroy these invaders. The invaders in our bodies take the name of antigens, and they elicit an immune response in our body resulting in production of antibodies. Antibodies have specific antigen binding site, so it leaves the rest of cells alone and attacks only the antigen that elicited their production.
In the wake of the COVID-19 threat and the dire scenario that entails the pandemic, let's do our part and take charge of our health. Health begins with nourishing our body with fresh food, good sleep, exercise in any form, and nourishing our mind with yogic mindset (meditation, breathing techniques, and chanting).
Medicine in early ages relied on the prescription of specific herbs and plants for healing by boosting immunity, a practice quite ancient and still supported by science and modern day research. According to the dietary guidelines, half of your plate represents vegetables and whole fruit, and 50 percent of the grains consumed should be whole grains.
Immune-boosting foods rich in antioxidants vitamin C and beta-carotene include red bell pepper, broccoli, citrus fruit, cabbage, sweet potato, pumpkin and spinach. Studies indicate that 1,000 milligrams of vitamin C supplements may make colds milder and even shorten the impact of cold by half a day.
To ward off infections, you should increase your intake of zinc, which is found in meat, fish, oysters, poultry, eggs, milk, unprocessed grains, beans, legumes, cereals, mushroom, kale, broccoli, garlic, spinach, nuts and seeds. However due to phytate, oxalate content of plants, zinc is less bioavailable from vegetarian sources but soaking, sprouting and fermenting can enhance zinc absorption. A 2012 study published in the Journal of Nutritional Biochemistry found a biological explanation for age-related reductions in zinc status that may lead to impaired immune system functioning and systemic inflammation, which contribute to chronic diseases. Recommended dietary allowance for zinc is 8mg/day for women and 11mg/day for men.
Diets should also include a healthy level of good bacteria. Fermented dairy products such as kefir, buttermilk, yogurt, sauerkraut and probiotic supplements provide live cultures and restore healthy bacteria in our body to protect us from infection.
Green tea, the storehouse of polyphenols, especially catechins, may stimulate the production and activity of specific cells associated with fighting the viruses.
Garlic also may have immunomodulatory effects and anti-inflammatory activities. It inhibits the proliferation of proinflammatory cytokines and stimulation of immune cells. A research study in 2012 by Nantz and colleagues analyzed the influence of aged garlic extract (AGE) on immune cell proliferation. Participants, 120 of them, were divided into two groups, one that received 2.56 g AGE per day and another that received placebos. Blood samples were analyzed after 45 days and results indicated that the group which took AGE had significantly more proliferation of two specific immune cells compared with those who didn’t. The researchers hypothesized that AGE may improve the capability of certain immune cells to become activated, leading to a stronger immune response.
Fresh ginger has antiviral properties, according to the study published in 2012, Journal of Ethnopharmacology. It prevented human respiratory syncytial virus (HRSV) from attaching to and infecting upper respiratory tract cells. Ginger stimulated the INF-beta secretions that help counteract viral infections among the cells of the mucous membranes. Allicin, alliin and ajoene contribute to the antiviral properties of ginger. Ginger can be taken in several forms, chew it fresh, squeeze juice, or try a few drops of ginger oil in any liquids. Heating may destroy polyphenols and flavonoids in ginger so grate it in your herbal right before drinking it. Dry ginger does not provide the same benefit as fresh ginger.
Suck on a clove or cinnamon to avail its antiviral and antifungal benefits.
Recipe of the month:
Immunity boosting tea
Bring 1 cup water to boil with 2 cloves, ½ inch cinnamon stick, then add ½ inch ginger root, once at room temperature add raw honey and lemon/lime, you can add 1 tbsp tulsi leaves/oregano or any herb of your choice.
Bhavi Nirav is a Registered Dietitian/M.S., R.D., L.D., certified yoga practitioner, and can be reached at [email protected].