New Delhi: A healthy immune system is supported by proper nutrition. There is a strong relationship between poor nutritional status and decreased immunity. By increasing your immunity, you can improve your health. Whether you’re an adult striving for optimal health or a parent looking to strengthen your child’s immune system, it’s important to include essential nutrients in your daily diet.
To help you achieve better immune health, Dr. Ganesh Khade, director of medical science for Abbott’s nutrition business, shares the key nutrients and sources that keep you strong.
Adult nutrition to boost immunity
protein: They serve as the basic building blocks of every cell in the body and contribute to the development of important components such as muscles, bones, hormones, and antibodies. It plays an important role in strengthening the immune system by supporting the production of antibodies and providing essential amino acids to fuel immune cells. Eggs stand out as an excellent source of protein. However, a variety of foods such as chickpeas, cottage cheese, quinoa, Greek yogurt, peanuts, and almonds also contribute significantly to your protein intake.
Vitamin A: Helps regulate the immune system. Known as the “anti-infective vitamin,” this nutrient helps keep your skin, mouth, stomach, and lungs healthy and able to fight infections. It is also the key to clear vision. Consume with some fat for better absorption. Sweet potatoes, pumpkin, carrots, and spinach are rich in vitamin A.
Vitamin C: Helps the body build healthy skin and connective tissue, blocking the invasion of foreign microorganisms. Vitamin C also acts as an antioxidant that protects cells from damage. It also helps prevent anemia by helping you absorb more iron from plant foods. Oranges are the best known source of vitamin C, but other foods are rich in vitamin C, including kiwis, strawberries, broccoli, tomatoes, cauliflower, and red peppers.
Vitamin E: Acts as an antioxidant, protecting cell membranes from free radical damage. Healthy cell membranes prevent the invasion of foreign microorganisms and support a healthy immune response. Vitamin E is a common nutrient found in most foods. Edible oils, seeds and nuts are very rich sources.
Vitamin D: It is a multitasking nutrient that helps activate immune cells and regulate their function. Vitamin D helps our bodies absorb calcium and promotes a strong immune system. Few foods are naturally rich in vitamin D3, including fatty fish meat, liver oil, egg yolks, orange juice, and cheese.
zinc: It is required for cell regeneration and is important for the synthesis of new immune system cells. Zinc is essential for proper growth and development, especially during childhood and adolescence. Meat, especially red meat, is a good source of zinc for those who prefer a non-vegetarian diet. For vegetarians, foods such as chickpeas, lentils, and beans contain significant amounts of zinc. Seeds can also be a healthy addition to your diet.
Children’s nutrition for strong immunity
Protein-rich diet: Growing children benefit from protein-rich foods for growth and resilient immune systems. Include lean meats, dairy products, eggs, legumes, and nuts in your diet.
Colorful fruits and vegetables: Include a variety of fruits and vegetables to provide essential vitamins and minerals. Brightly colored produce like berries, carrots, and leafy greens aren’t just beautiful to look at, they’re also nutritious.
Calcium and vitamin D for growth: To improve bone health and overall growth, make sure you get enough calcium and vitamin D. Include dairy products, fortified cereals, and kid-friendly vitamin D-rich foods.
Dietary fiber for gut health: Eat a balanced diet that includes fiber-rich foods such as whole grains, fruits, and vegetables. A healthy gut contributes to a strong immune system.