Certain food can strengthen our immune system and ensure better defence against diseases writes Meera Murugesan
WE are what we eat. It’s an undeniable fact. Our diet can ensure we stay healthy and disease free for as long as possible or vice versa. A strong immune system is the best gift we can give ourselves.
While a balanced diet and active lifestyle are crucial to achieving this, certain types of food can play a role in boosting the body’s defences, especially during times of ill health.
Here are some of them:
Mushroom
Tasty in stir fries and fabulous in soups and stocks, mushrooms are high in selenium and B vitamins which are crucial for the immune system to function well. Mushrooms are also loaded with polysaccharides that help boost the immune system.
Mushrooms can be prepared in a variety of ways - grilled or sauteed, used in salads or as a meat alternative in burgers.
Acai Berry
This superfood is a potent antioxidant and antioxidants are known to boost our immune system.
This blackish-purple fruit which comes from the acai palm tree is now a staple in high end supermarkets and organic stores as more and more people are drawn to its health benefits. It’s great whether eaten fresh or used in healthy smoothies.
Watermelon
It’s one of the most sought after fruit when the weather turns hot and humid. Watermelon is loaded with potassium, vitamin A and vitamin C with a two cup serving of the fruit only containing 80 calories.
Watermelon also has vitamin B6 and glutathione which is important to keep the immune system functioning properly.
There are many ways to enjoy this hydrating fruit, because it can be used in salads or turned into juice or refreshing sorberts.
Spinach
When your mother tells you to eat your greens, there’s always a good reason. Like other leafy green vegetables, spinach is high in folate and iron as well as vitamin C and and magnesium, all the essential ingredients to keep us feeling healthy.
But do keep in mind that spinach should never be over cooked as this will destroy its essential nutrients. Stick to light stir frys or eat it raw in salads.
Tea
It’s the one beverage that many Malaysians enjoy. Polyphenols and flavonoids, the antioxidants in tea have been studied for years and their ability to boost the immune system has been well documented.
But do be mindful that a calorie rich cup of “teh tarik” is not the way to go. Try to consume tea with as little sugar or milk as possible or opt for green tea which is loaded with health benefits.
Turmeric
The health and disease fighting abilities of turmeric is now widely known.
This humble spice that always has a place in curries and stews is widely consumed in Asia and is generally believed to improve a person’s immune system, due mainly to curcumin, the compound found in turmeric, which has both antioxidant and anti-inflammatory properties.
Broccoli
A good dish when stir-fried, the health benefits of broccoli have been well documented with some studies even indicating its ability to protect against certain cancers. Broccoli contains the antioxidant sulforaphane so it’s a wise addition to a balanced diet if you want to strengthen your immune system.
Dark Chocolate
Chocolate lovers rejoice! Dark chocolate does boost your immune system, due mainly to the antioxidant theobromine, which protects the body from free radicals. Free radicals can damage cells and lead to diseases.
But despite its health benefits, dark chocolate should always be consumed in moderation to avoid an overload of calories.
Sunflower Seed
A favourite snack for many Asians, sunflower seeds are known to be high in vitamin E, a good antioxidant which like many other antioxidants, gives our body the protection it needs to fight off diseases.
Besides consuming them as a healthy snack, sunflower seeds can be added to your breakfast bowl or tossed into salads.
Oranges
A well known source of vitamin C, oranges and orange juice are some of the remedies that people usually turn to when they feel like they’re coming down with a cold.
Vitamin C is believed to improve the function of the immune system and rather than popping a pill for your dose of vitamin C, it’s always better to turn to a natural source and oranges are among the best out there.
FAST FACTS
Besides consuming immune boosting food, do practise these other steps which also offer better protection for the body.
*Always get enough sleep.
*Stop smoking and avoid secondhand smoke if you’re a non-smoker.
*Avoid alcohol or only drink in moderation.
*Do exercise regularly.
*Practise stress reduction techniques like meditation.
*Practise good hand hygiene - wash with soap and water as often as possible.
*Maintain a healthy weight.
Sources: www.medicalnewstoday.com and www.onhealth.com