Immune-Boosting Nutrition for the General Public (Without Kidney Disorders)

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 for Immune Health

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

Vitamin B6 (Pyridoxine)–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 for Immunity

Proteins form the building blocks of Immunoglobulins – the immune bodies.

Hence, an adequate amount of Proteins – Eggs, Lean Meat, Dals, Whole grains, 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.