By Carlyne Remedios
Mumbai: Never before have we been so invested in our immunity than since when Covid hit us in 2019.
The internet and the market are saturated with products, pills and shots promising to ‘boost’ your immunity and it is all enticing because who doesn’t want a quick fix? But is such a quickfix really possible? Can we boost our immunity?
First, let us understand the immune system. Our immune system is highly complex and intricate, made up as it is of multiple organs and cells. We can broadly classify as follows:
1. Innate immunity – what we are born with, our skin, mucus, lungs, our first line of defense
2. Acquired immunity – what our body learns over time.
Once it sees an invader (bacteria, virus) it produces antibodies to fight it off. White blood cells, lymphocytes, antibodies and organs such as bone marrow, thymus, spleen, lymph nodes all make up the acquired immune system. Because of the acquired immune system our body remembers and is better prepared when we are infected the next time.
The immune system being made up of multiple organs and cells, it is impossible to know which of them needs to be boosted and by how much and hence the concept of boosting immunity is itself flawed.
Another point to remember is that when your immune system is working, it shows up in the form of fever, sweats, a runny nose. So imagine if your immunity was working 100 percent every time, you would essentially be feeling sick all the time!
In saying this though, there are things that you can do to strengthen your immunity as your immune system relies on multiple nutrients to function optimally and a deficiency of these nutrients can weaken your immunity.
If your diet is primarily made up of added sugars, saturated fats, processed foods and little to no fruits and vegetables, whole grains and pulses, nuts and seeds then it is likely that you have a weakened immune system. Listed below are some key nutrients that your immune system requires to function at its best:
Vitamin A – The best way to get in Vitamin A is to eat plenty of brightly colored fruits and vegetables (think orange and yellow) and dark green leafy vegetables
● Carrots
● Red pumpkins
● Bell peppers
● Melons (muskmelon, cantaloupes)
● Mangoes
● Papaya
● Apricots
● Dark green leafy vegetables (Spinach, fenugreek/ methi, amaranth)
Vitamin C – can help shorten the duration and reduce the severity of an infection. The best way is to eat fresh fruits daily particularly
● Guava
● Oranges
● Sweet limes
● Grapefruit
● Berries
Zinc – Though meats, poultry and shellfish are good sources of zinc, there are plenty of vegetarian sources too
● Nuts and seeds – Cashews, almonds, sesame seeds, pumpkin seeds
● Whole Beans and Legumes – Chickpeas, kidney beans, all types of dals
● Whole Grains – Oats, unpolished rice
Vitamin D – Sunlight is the best source of vitamin D. Try and get at least 10-15 minutes of sunlight daily when the sun is not overhead. Other dietary sources are:
● Whole Eggs
● Mushrooms
● Fish – Sardines, Mackerel, salmon
Protein – is the foundation of everything, every part of our body and its organs requiring protein for its proper functioning. A protein-deficient diet can also impact your immunity. It is best to get your protein from
● Eggs
● Fish
● Lean meat and skinless poultry
● Whole beans, pulses, lentils
● Nuts and seeds rather than fatty or processed meats that are full of saturated fats and sodium.
In addition to eating a healthy diet
● Good quality sleep – a minimum of 7-8 hours
● Regular physical activity – minimum 30 mins, 3-4 times a week
● Minimize stress – deep breathing or meditation
● Avoidance of alcohol and tobacco
If you think that your diet is poor or you have a poor appetite then a general multivitamin can supplement your food intake, but the intake of mega doses of individual nutrients is not advisable unless specifically prescribed by your doctor.
And remember, an effective way to truly boost your immunity is through ‘vaccination’!
Stay safe! Stay healthy! Stay immune!
