Five ways to boost your immunity with the right nutrition

National Nutrition Week is observed annually between September 1 and 7. During this week, experts aim to increase public awareness and the importance of nutrition in a person's overall well-being.

In light of the Covid-19 pandemic that put our immunity at risk, there has been a trend of focussing on the right nutrition. Not just to boost one's immunity, but also to manage the metabolic rate in order to improve your health.

Our body's immune system is a complex network of organs, cells and proteins that work together to defend the body against foreign infections (germs, bacteria, viruses, fungi and toxins). It also protects the body's own cells.

A weak immune system makes the body susceptible to getting sick more often, while a strong immune system can provide protection to the body against diseases caused by infection.

Besides exercising daily, our nutrition intake plays a key role in strengthening the body's defence system.

Dietitian Anju Mohan at Amrita Hospital, Kochi, told IndiaToday.in that one's journey to a strong immune system starts with a healthy diet.

"But keep in mind that your body's defence mechanisms are not simple. They're a combination of factors, like your lifestyle, health, age, stress levels, and more. Nutrition's job here is to make sure your immune system stays strong while also keeping you healthy."

However, the expert added, "A balanced diet is like the opening act, but it doesn't guarantee total immunity." Genetics, lifestyle, and the environment play important roles too.

Essential vitamins and minerals

Vitamin C: This powerful vitamin helps your immune system by directing the production and strength of white blood cells, the first line of defence against infections. You can find it in citrus fruits such as limes and oranges, gooseberry, guava and mangoes.

Vitamin D: Think of it as a helper for your immune system that reduces the risk of infections. You can get it from sunlight or by enjoying fortified milk and fatty fish.

Zinc: Imagine it as the architect behind your immune cells' design and function. Meat, dairy, nuts, and whole grains are good sources.

Proteins

This is the foundation of your immune system. It creates antibodies and important immune proteins. Enjoy lean meats, poultry, fish, beans and millet.

Antioxidants

Antioxidants protect your immune cells from harmful free radicals. Foods like turmeric, pomegranates, and green tea, and microgreens are packed with antioxidants, which help protect your cells from damage.

Probiotics

The balance of your immune system starts in your gut. Foods like yoghurt and kefir, filled with probiotics, create a healthy gut environment that strengthens your immune health.

Omega-3 fatty acids

Omega-3 fatty acids are a type of healthy fat that can be found in certain foods, such as fatty fish, flaxseed, and walnuts. They reduce inflammation, enhance antibody production and boost your immune function.

Hydration is key

Proper hydration ensures that all your body's systems, including your immune defence, work smoothly.

"Be careful with supplements. For most people, a diverse and balanced diet is the main act. Always consult with healthcare experts before adding supplements to your routine," said Anju Mohan.