The Covid 19 pandemic has thrown the world at its feet. In the absence of any treatment protocol or vaccine to save the human race from the highly contagious virus, we have turned towards our immunity, as our only hope to save us from this deadly scourge.
Being healthy and boosting our immune system is our topmost priority right now. A healthy immune system also protects us from autoimmunity and malignancies. We largely inherit our immune system, we could be born with either weak or strong immunity. There are several genes that are essential to build an efficient immune system. While hereditary factors are crucial for the development of the immune system, environmental and lifestyle factors play an important role in modulation and maintenance of immunity. Our habits can impact the functioning of the immune processes positively or adversely. Moreover, one must understand that immunity cannot be bolstered in a day. It can take several weeks to develop antibodies against a pathogen.
The cold truth is that having great immunity not only protects you from falling sick but also helps you recover fast and quick from an illness, if you do catch an infection.
What is immunity?
It is our bodies defence mechanism, which protects us from invasions by foreign substances. There are special processes, which can destroy foreign substances like bacteria, viruses, fungi, parasite; before they multiply and cause illness. The immune system is made up of various types of cells, collectively called white blood cells. The most important of these are B and T cells. B cells produce antibodies, special proteins that help keep viruses out of the body’s cells and assist in the neutralization of bacteria. T cells come in a number of different forms, the most important of which is the T-helper cell. Helper cells are responsible for deciding on the tactics for the whole of the immune defense system and instructing the B cells to make antibodies.
Lymphoid organs are responsible for immunity- Thymus, Bone Marrow, Spleen, Tonsils, Gut Wall.
Who is at risk?
All of us are at risk. However, some of us need to take particular care to keep our immune system working at its best. You are more prone to catch infections if you are:
- Recovering from any kind of illness
- Work in a place where you interact with a lot of people such as schools, hospitals, call centres, banks, as you are more likely to be exposed to various infections.
- Elderly
- Children
- If you taking medications which suppress the immune system like corticosteroids or anticancer drugs
- Have poor health
The World Health Organization (WHO) recommends increasing one’s intake of vitamins A, C, and E, which are antioxidants, and minerals, including selenium, zinc and magnesium, as well as omega 3 when the body’s resistance to disease decreases .
The immune system, like all other body systems, needs the right fuel if it is to function efficiently. Certain food contain nutrients that are known to have potent immune stimulating effects, which can be used to improve resistance to infection and keep diseases at bay. The following nutrients play a key role in boosting healthy immune function:
Betacarotene: It is converted into Vitamin A in the body. It helps protect the immune system from the action of damaging free radicals molecules. Vitamin A strengthens the skin inside and out, and therefore acts as a first line of defense and keep viruses and bacteria out of the body.
Sources: It is found in high concentration in yellow and orange fruits such as mangoes, papayas, water melon, melons, apricots, sweet potatoes, carrots, red and yellow peppers. Drinking carrot and watermelon juice is a great way to boost your levels of this all- round infection fighter.
Vitamin C: It stimulates our immunity by its ability to increase antibody production and speed the rate at which immune cells mature. Viruses cannot survive in a vitamin C rich environment making it an incredible anti-viral agent. However megadoses of Vitamin C can cause diarrhea and gastrointestinal disturbances. The US Food and Nutrition Board recommended a tolerable upper intake level (UL) for vitamin C of two grams daily.
Sources: Fruits like oranges, sweet lime, grapefruit, kiwi, strawberries and Indian gooseberry (amla). Guavas have more vitamin C than orange, making them excellent source of the vitamin. Vegetables such as bell peppers, cabbage, broccoli, tomatoes, cauliflower also contain it.
Vitamin D: Research shows vitamin D supplementation may reduce the risk for viral infections, including respiratory tract infections, by reducing production of proinflammatory compounds in the body. Increased vitamin D in the blood has been linked to prevention of other chronic diseases including tuberculosis, hepatitis, and cardiovascular disease.
Sources: fortified cereals and milk, cheese, oily fishes
Zinc: It is a crucial nutrient for the production and function of immune cells. Low levels of zinc have been shown to weaken the immune system.Zinc deficiency leads to reduction in T-cell function.
Sources: oysters, beef, lamb, shrimps, green peas, egg yolk, whole grain, peanuts, almonds, cashews, pumpkin and flax seeds, ginger root.
Valuable Veggies
What better way to increase our intake of vitamins and minerals other than vegetables. But, it is not just enough to eat vegetables, we need to include all different hues, especially the orange, yellow and red coloured such as squashes, pumpkins, tomatoes, red pepper, cherries, strwaberries, oranges etc, since they are rich in both Vitamin C and beta carotene. Cruciferous vegetables like kale, broccoli, spinach, and cauliflower have been shown to be boost immunity and protect against cancer.
EAT THEM
- Juice it
- Vegetable Soups
- Salads
- Stir Fries
- Pasta Sauce
- Cut Into Sticks, Shredded , Julienned
Immune Boosters
- Indian Gooseberry/Amla – It is an excellent source of Vitamin C which gives it its immune enhancing quality.
- Garlic – It contains allicin- a powerful anti-viral, anti-fungal and anti-bacterial agent. It is also rich in sulphur containing amino acids making it a good antioxidant. Have one clove a day for good health. However, to fight an infection eat 6 cloves for a therapeutic dose.
- Mushrooms- Shitake, maiitake, reishi and ganoderma were traditionally believed by Chinese Taoists to confer immotality. They contain immune boosting polysaccharides.
- Turmeric- It is packed with curcumin which stimulates the immune sysytem. It modulates the function of B cells and T cells. It is also contains powerful antioxidants which protects against illness and disease.
- Wholegrains – Oats, brown rice, wholewheat, jowar, bajra, rye is rich in zinc a nutrient which is essential for immunity. Moreover, wholegrains are storehouse of fibre which keeps our gut healthy, which is the first line of defence against illness.
Avoid
Excessive Sugar Intake: As the level of sugar in the bloodstream goes up, the efficiency of the immune system comes down. Refined sugars have a negative impact on immunity levels. Hence reduce intake of sugar, sweets, sweetened drinks.
Alcohol: Binge drinking leads to loss of immune cells. Alcoholics are more susceptible to infections and diseases.
Large fatty meals: When the body has to cope with fatty foods and large meals, its ability to combat infection is reduced. To optimize your infection – fighting capabilities, avoid large meals containing large amounts of fat.
Avoid indiscriminate antibiotic use.
Must Do’s
- Regularly Wash Your Hands, it minimizes your chance of contracting an infection, by reducing your exposure to bacteria and viruses.
- Restful sleep, helps your body recover from the daily stressors of life and can make your immune system function more efficiently.
- Exercise can help protect against illnesses and boost immunity. A study has shown that people who engage in moderate physical activity, about 3 hours a day are 35% less likely to catch a cold or flu.
- Eat Breakfast, because research has shown that people who skip breakfast are prone to common colds.
Whether these measures do or do not influence susceptibility to COVID-19 or its clinical course is not yet known. However, there is every reason to put what we do know about foods and immune defenses to use.