The key defender against free radical attacks, vitamin E revs up the infection-fighting ability and body’s protective mechanisms against infection attacks.
It prevents premature aging and clogging of arteries thereby arresting the progression of heart disease and stroke. Foods high in vitamin E are as follows:
- Vegetable oils
- Cashew nuts
However, it’s preferable to rely on vitamin E supplements as these foods are calorie dense.
Carotenoids in combination with vitamin C and E make the ultimate threesome of immunity boosters. Foods like watermelon, green leafy vegetables, tomatoes and mangoes aid the natural production of natural killer cells and T-lymphocyte increases and thereby preventing the growth of cancerous cells.
Zinc is another valuable mineral associated with immunity. It is found abundantly in wheat bran, jowar, bajra, shellfish, peanuts, and other types of nuts. It modulates the immunity system and protects from cold and cough. Often our food may not provide sufficient amounts of all essential nutrients, therefore it would be wise to include a multivitamin supplement as a part of a healthy diet.
Several studies have identified a host of super foods which if had on a daily basis keep you fit and raring. Garlic is among these top foods. Loaded with sulphur compounds, it prevents the oxidation of cholesterol and increases the potency of macrophages (natural killer cells).
Herbs & Spices
Our common kitchen herbs and spices like fennel, turmeric, ginger, chilies, cloves, and cinnamon work wonders against infections. You could also swap that daily coffee and tea for a healthier option of green tea. A range researchers have proven that catechins in green tea are known to prevent proliferation of cancer cells.
ANJALI MUKERJEE, Nutritionist, Founder Director-Health Total, having health centers in Mumbai, Delhi, Bangalore, Pune -manages obesity & other health related disorders.
Contact numbers: 1800 8918131/+91 86575 61727
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