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Foods that can help boost your immunity

The human body is built in such a wonderful way that it can fight off infections and diseases naturally, but only to a certain extent. Thus, having foods that help to boost immunity, especially in these times when pandemics like the swine flu are spreading at a rapid rate, is crucial to your health.

Immune boosters increase the number of white cells in the immune system, train them to fight better and help them form an overall better protective shield for the body. They also help to eliminate bodily waste that tends to drag the body down. Here is a handy list of foods that will help to boost your immunity and hold off infections.

Coloured vegetables and fruit

Colour in vegetables and fruit is created by carotenoids and bioflavonoids, both of which are powerful antioxidants. Beta carotene boosts infection-fighting cells, natural killer cells and T-cells which absorb the excess free radicals that accelerate the process of aging. Bioflavonoid keeps polluting agents that try to attach themselves to cell membranes at bay. Vitamin C and E are also powerful antioxidants present plentifully in fruit and vegetables. They inactivate harmful free radicals. A diet that contains a wide variety (green leafy vegetables, roots and tubers) of vegetables and fruit -- at least six servings per day -- will help your immune system function wonderfully well.

Chicken soup

Chicken, when cooked releases an amino acid -- cysteine -- which structurally and biochemically resembles acetylcysteine (a drug used to prevent bronchitis). Acetylcysteine blocks the migration of inflammatory white cells. The salty broth of the soup reduces the thickness of the phlegm and thus relieves symptoms of flu and cold by opening up nasal passages and clearing mucus from them. Added spices, garlic and onions increases the soup's immune-boosting power.

Flax and fish

The omega-3 fatty acids present in flax oil and fatty fish (such as salmon, tuna and mackerel) boost white blood cell activity and help destroy bacteria. They also produce proteins that fight inflammation, known as inteferron gamma cytokines.

Fish also contains selenium, which increase natural killer cells and mobilise cancer-fighting cells, thereby improving immunocompetence. Selenium also helps in production of proteins called cytokines, which, in turn fight viruses present in the body. The best sources of omega-3 fatty acids for vegetarians are flax seeds and walnuts. So, make sure to include a teaspoon of roasted and powdered flax seed powder or use one teaspoon of flax oil in your everyday cooking.

Ginger

Ginger contains anti-inflammatory compounds like gingerols and diarylheptanoids. They help to suppress both cold and cough. Try having a cup of warm ginger tea or ginger juice mixed with honey to soothe an aching throat and to reduce vomiting and nausea. Ginger mixed with honey and one teaspoon of sugar can be consumed hot to relieve a common cold.

Gooseberries and lemon

These are the best sources of Vitamin C, which increases the production of white blood cells and antibodies .They also increase the level of interferon -- biological substances that coat cell surfaces and prevent viral replication. They help to maintain the body's pH balance that supports healthy bacteria and not harmful ones, which incidentally thrive in more acidic environments. Gooseberries or lemon juice are also taken to prevent nausea and vomiting. Moreover, Vitamin C helps the body absorb iron better.

Herbs and spices

Herbs and spices add a punch to your meal and help to fight infections. The anti-inflammatory and anti-bacterial properties of turmeric, fennel, pepper and coriander make them a popular choice to help deal with a spectrum of illnesses. Turmeric is widely prescribed in Indian medicine as an instant remedy for cold, cough and sinusitis. Reinforce the body's immunity by adding these herbs and spices to all your meals.

Mushrooms

They increase the production of white blood cells in the body and help them to fight better against foreign bacteria. Mushrooms are a good source of minerals (selenium, potassium and copper) and also B vitamins (riboflavin, niacin and pantothenic acid). Shiitake, maitake and reishi mushrooms are the varieties that are known to boost immunity. Known for their anti-cancer properties, they also have high medicinal value and can help you lose weight too.

Nuts and oilseeds

They are excellent sources of zinc, which helps to produce stronger and faster antibodies that fight against infection. Zinc deficiency leads to degeneration of lymphoid tissue and abnormalities of the body's natural immune mechanisms. Vitamin E, which is a potent antioxidant, inactivates harmful free radicals that can lower the body's immunity and it is also present adequately in nuts and oilseeds. B-cells destroy bacteria and Vitamin E has been known to accelerate their production.

Oats and barley

Beta-glucan (a soluble fibre) is present in oats and barley. This fiber has anti-inflammatory, anti-cancer and antioxidant properties. It has also been known to speed up wound healing and alleviate the side effects of antibiotics. Oats and barley also help to keep a check on the weight. Have at least one serving everyday.

Onion and garlic

Garlic and onions contain allicin, a sulfurous compound that has strong anti-bacterial, anti-viral and anti-inflammatory properties. Cooking will make the smell of both onion and garlic, milder and easier to tolerate. For those who cannot tolerate even that smell, garlic capsules are also an option!

Tea

Tea is packed with L-Theanine, an important amino acid which produces white blood cells that destroy harmful microbes. Theanine is present in both green and black teas. Tea is also considered to be a stress buster and bring about relaxation. It is one of the best ways to fight off a cold because when it is had hot, it clears the mucus which blocks nasal passages. So the good news for all tea drinkers is that tea has been protecting them from disease-causing organisms! Have at least one cup of tea everyday.

Yoghurt

Yoghurt is an excellent source of probiotics. Probiotics are good bacteria which prevent the growth of harmful bacteria by competitive inhibition. They are known to increase the secretion of immunoglobulin A, T- lymphocytes and natural killer cells. They add to the present count of good bacteria in the gut and help in better absorption of minerals. Probiotics, when taken along with antibiotics help the latter work better. So make sure to include one serving of curd in your everyday diet.

A healthy immune system is a precondition to fight illnesses. It must be remembered that good health results from a good quality of life. A good quality of life in turn can be attained from proper diet, sleep, regulated exercise and less stress. Strengthening your immunity is also an additional saving to your pocket, as it can greatly reduce trips to the doctor!