immunity-boosting superfoods

what are superfoods?

there is no scientifically based or regulated definition for "superfood," but generally, foods are called superfoods when they offer high levels of desired nutrients and help prevent disease. a food that is rich in compounds, such as antioxidants, fiber, or fatty acids, and is considered beneficial to a person’s health, can be considered a superfood.

why is immunity important?

the overall function of the immune system is to prevent or limit infections. the immune system can distinguish between normal healthy cells and unhealthy ones. cells may be unhealthy due to infection, cancer, sunburn, etc., and these unhealthy cells release a set of signals that the immune system recognizes and responds to. factors such as poor diet, lack of sleep, and stress can weaken immunity.

immunity-boosting superfoods

citrus fruits: rich in vitamin c and naringin, they help with epithelial barrier function and boost the development of white blood cells (lymphocytes and phagocytes). citrus fruits act as anti-inflammatory agents and can help in the prevention and cure of respiratory and systemic infections. additionally, the antioxidants present in lemons can aid in protecting the eyes from age-related damage such as macular degeneration and in the prevention of several diseases such as cancer and cardiovascular ailments.

papaya: papaya is rich in retinol, thiamine, riboflavin, niacin, folic acid, iron, potassium, calcium, and fiber, but low in calories. it helps reduce the severity of illnesses such as rheumatoid arthritis, osteoarthritis, and asthma, improves the body's immune response, and supports growth, reproduction, and the production of blood cells.

mushrooms: an antioxidant and anti-inflammatory, mushrooms are rich in vitamin b6. they help reduce oxidative stress and inflammation while also enhancing immune function. they are also said to have anticholesterol, antiallergic, anticancer, and antitumor properties.

almonds: rich in antioxidants and vitamin e, almonds boost t-cell development and have an anti-inflammatory effect on cardiovascular diseases.

kiwi: rich in polyphenols, potassium, vitamin c, carotenoids, dietary fiber, vitamin k, and antioxidants, kiwis have anti-inflammatory effects that help regulate the immune system and reduce the risk of flu.

indian gooseberry (amla): rich in vitamin c and ellagic acid, indian gooseberry is an antioxidant and has been found to have immunomodulatory and anti-inflammatory properties.

pomegranate: pomegranate juice has been found to suppress the development of dangerous germs such as e. coli, listeria, shigella, clostridium, yersinia, salmonella, and staphylococcus aureus. pomegranate juice also promotes the growth of healthy gut flora, reduces platelet aggregation (a major risk factor for cardiovascular disease), and aids in promoting healthy digestion, bowel movement, weight loss, and body immunity.

tea (camellia sinensis): tea boosts the synthesis of immunoregulatory cytokines, helps in the generation of germ-fighting chemicals in t cells, and aids in cancer prevention.

broccoli: broccoli has anti-inflammatory and anticancer properties, modulates immunity, supports detoxification, promotes eye and bone health, and exhibits antimicrobial and antioxidant properties.

ginger: ginger is known for its ability to improve appetite, enhance digestion, act as an anti-cold agent, and provide analgesic and anti-inflammatory benefits. in addition to its immunomodulatory properties, ginger has been shown to have potential benefits in reducing chronic pain and lowering cholesterol levels.

garlic: garlic consumption improves white blood cell function. freshly crushed garlic has been found to possess antiviral properties and enhance the immune system.

onion: onions have antioxidant, antibacterial, antiviral, antifungal, anticarcinogenic, anti-inflammatory, and antimutagenic properties.

turmeric: turmeric has been used as an anti-inflammatory agent to treat osteoarthritis and rheumatoid arthritis and has been found to help reduce exercise-induced muscle injury.

eggs: eggs prevent the oxidation of lipids through metal chelation and free radical scavenging.

milk: milk is a rich source of essential nutrients, such as vitamins, minerals, and specialized proteins, which are crucial for maintaining good health. milk also contains immunoglobulins, such as iga and igg, that can modulate the humoral immune response.

curd/yogurt: curd can increase natural immunity by stimulating both mucosal and systemic host immunity. consumption of yogurt can increase the population of lab (lactobacillus bacteria) in the intestines, which can help suppress the growth of harmful bacteria, leading to a decrease in infections and an increase in anticarcinogenic effects.

conclusion  

hippocrates' maxim, “let food be thy medicine, and medicine be thy food,” fits best here. a diet rich in immune-boosting foods is the simplest method to stay healthy and fit. maintaining a healthy immune system requires consuming a balanced diet that provides a variety of micro and macronutrients. by adopting a healthy lifestyle, one can enhance their health and immune system and prevent disease.

if you want to learn more on what will work best for you, ayurveda and nutrition science experts at làvi can help you and provide personalized guidance to support your health journey.

you can schedule a free consultation at - https://www.lavi.one/book-schedule

references  

1. merriam-webster dictionary  

2. national institute of allergy and infectious diseases: overview of the immune system  

3. pubmed: common foods for boosting human immunity: a review  

4. food science and nutrition, volume 11, issue 11: common foods for boosting human immunity: a review