Nutrition is an important factor in maintaining responses in the immune system and malnutrition is the most common cause of immunodeﬁciency worldwide.
Zinc, selenium, iron, copper, vitamins A, C, E, B-6, and folate are the immune boosting nutrients
ZINC RICH FOODS
Fish, Oysters, Poultry, Whole Eggs, Almonds, Walnuts, Cashew nuts Peanuts, Sesame Seeds (Till), Sunﬂower Seeds, and Flax Seeds
SELENIUM RICH FOODS
Sea Food, Poultry, Eggs, Dry Peas, Chana Dal, Rajmah, Garden Cress Seeds (Allvi / Halim)
COPPER RICH FOODS
Organ Meat, Whole Grains (Unpolished) Spirulina, Nuts and Seeds, Oysters, Shiitake Mushroom, Green Leafy Vegetables, and Dark Chocolate
IRON RICH FOODS
Iron is best absorbed from non-vegetarian sources like Organ meats (Liver, Kidney, Heart) Lean meat and Poultry Green leafy vegetables, Amaranth Seeds (Rajgeera), Bajra, Buckwheat (Kuttu), Rajma, Chana Dal, Sesame Seeds, Garden Cress Seeds (Allvi / Halim) Vitamin C helps better absorption of iron from the diet Add Guava, Amla, Lemon, and Capsicum in your diet Avoid coffee or tea with meals
FOLIC ACID RICH FOODS
Goat Liver, Whole Eggs, Fish, Whole Wheat, Chana, Rajma, Cow Peas, Horse Gram, Green Leafy Vegetables Agathi, Red Amaranth (Kempu Dantu), Methi Leaves, Gogu (Gongura), Spinach (Palak), Paneer and Khoa, Beetroot, Ripe Mango, Ripe Papaya, Groundnuts, Brown Sesame (Till), Sunﬂower Seeds
VITAMIN C RICH FOODS
Amla, Guava, Raw Capsicum, Berries, Citrus Fruits, Drumstick Leaves, Broccoli
Have whole fruits and not juices. Vitamin C in Amla is stable even after cooking
VITAMIN A RICH FOODS
Amaranth (Dantu), Ponnaganni (Honagone Soppu), Gogu Leaves (Gongura), Mustard Leaves, Garden Cress Leaves (Allavi Soppu/Halim Saag), Coriander Leaves, Curry Leaves, Mint Leaves, Apricot, Dates, Sweet Potato (Brown Skin), Carrot (Orange) Poultry Liver, Goat Liver, Tuna, Salmon, Mackerel
PYRIDOXIN (VITAMIN B6) RICH FOODS
Organ Meats (Goat Liver, Chicken Liver), Fish (Most Types), Rajgeera (Amaranth Seeds), Lentil (Masoor Dal), Soya Bean, Drumstick Leaves, Banana Ripe (Robusta), Pistachio Nuts, Sunﬂower Seeds, Walnuts
VITAMIN E RICH FOODS
Almonds, Pistachio Nuts, Sunﬂower Seeds, Wheat Germ Oil, Olive Oil, and Other Fortiﬁed Oils, Shrimp
PROTEIN RICH FOODS
Proteins form the building blocks of Immunoglobulins – the immune bodies.
Hence an adequate amount of Proteins – Eggs, Lean Meat, Dals, Whole Grams, Dairy, Soy Products, Nuts, and seeds should be consumed for immune-boosting nutrition.
One cannot improve the immune system by just consuming superfoods like juices and brews. A balanced meal with all food groups is necessary for good nutrition. Condiments and herbs like ginger, holy basil, and turmeric can be used frequently to increase the antioxidant level of the diet.