Strong Immunity results from a balanced state of Body and Mind – AyurvedaPer Ayurveda, our immunity is the end result of a healthy mind and body. Both physiological factors and psychological factors are involved in a balanced play of our organs and body functions. This synchronous rhythm leads to a perfect state of interaction with the external environment such that we are able to flourish mentally and physically. When this rhythm is broken, our immunity gets compromised and we fall sick from any external changes such as that of food, temperature, and microbial ecosystem.
Functioning of Our Immune SystemOur skin and the mucosal layers on our organs such as nose, mouth, and gut act as the first line of defense against foreign particles. Should the pathogens escape this barrier, our immune cells alert the system to activate a full-blown attack involving:
- Production of specific killer cells to destroy the antigens
- Generation of memory cells to retain information for future and
- Activation of healing mechanisms
Natural Foods should be consumed on a daily basis for strong ImmunityVitamins A to E, Minerals as Zinc and Selenium, Dietary Fiber, and Probiotics are required nutrients that support various functions of the Immune System. For a fast and strong immune response, it is critical that these nutrients are made readily available to the immune system organs for regular maintenance functions and during sickness. A diverse diet consisting of whole grains, rainbow-colored vegetables, and fruits, fermented and sprouted foods is naturally rich in the essential nutrients. A perfect proportion of Vitamins, Minerals, and Antioxidants in NATURAL foods ensures maximum absorption of nutrients, resulting in a strong immunity. High bioavailability of nutrients may not always be the case for artificially prepared supplements and foods, which often have either very high dosage or unwanted chemicals causing side-effects. Hence, natural immune boosting foods should always be preferred.
List of Essential Nutrients and Immune Boosting FoodsOur top list of Immune Boosting Foods consists of Vitamins that range from A to E, Minerals, Prebiotics, and Probiotics. Let us learn about the role of each nutrient and where you can get them from.
- Sweet Potato
- Raw Banana
- Green Leafy Vegetables – Spinach, Amaranth leaves, Moringa Leaves, Curry Leaves, Kale, Turnip Greens, Beetroot Leaves, Fenugreek Leaves
- Whole grains
- Nuts and seeds
- Beans and lentils
- Dairy – cheese, and yogurt
- Sprouted Foods
- Fermented Foods
- Citrus fruits – Orange, Lime, Grapefruit, Mandarins, and Pomelo
- Berries – Raspberry, Blackberry, Cranberry
- Herbs such as curry leaves and Moringa
- Indian Gooseberry or Amla is the richest plant-based sources of Vitamin C.
- Meat and Seafood such as salmon, poultry, and beef are good sources.
- Some Mushrooms – Shiitake, Enoki, and Maiitake
- Fermented foods such as Cheese for vegetarians.
- Nuts and seeds such as sunflower seeds, peanuts, almonds, and pistachios.
- Green leafy vegetables such as Curry leaves, Moringa, and Amaranth, and Kailan are other great sources.
ZincMineral ZINC is responsible for the strength of BARRIER (first protection layer), antibody PRODUCTION, and MEMORY functions of Immune System. Top sources of Zinc include:
- Beans, nuts and seeds
- Sprouted foods
- Fermented foods
- Green leafy vegetables.
SeleniumMineral SELENIUM is widely used in the semiconductor industry! It is essential for all Immune system functions: BARRIER, antibody PRODUCTION, MEMORY, and HEALING. Selenium though required in small amounts can be availed from:
- Nuts and Seeds
- Fermented foods such as pickles, miso, tempeh, yogurt
- Fermented grains and legumes.