How to boost immunity naturally.

How to boost Immunity naturally:

Now in the era of Covid 19 pandemic every second person is speaking regarding immunity or immunity boosters. Immunity is very important for fighting against any infections. As we all know that Covid 19 is a deadly virus causing Viral pneumonia leading to the collapse of the respiratory system. Now I will discuss important natural immunity boosters.

1.Vitamin C: Vitamin C belongs to essential micronutrients, which helps in donating electron.It is a potent antioxidant and a cofactor for a family of biosynthetic and gene regulatory enzymes. Vitamin C contributes to immune defense by supporting various cellular functions of both the innate and adaptive immune system. Vitamin C supports epithelial barrier function against pathogens and promotes the oxidant scavenging activity of the skin.

Food rich in Vitamin C: Commonly Known as citrus fruits. Examples are Oranges, Lemons,  Clementines, Tangerines,Limes.

RDA(Recommended Daily Allowance): 75 mg for women, 90 mg for men.

2.Ginger: Ginger decreases the inflammation. It is used for sore throat, chronic pain and cholesterol lowering properties. It can be used in tea, pickles, and food preparations. Avoid using ginger directly.

3.Garlic: Garlic is found in almost every cuisine in the world. It adds a little zing to food and it’s a must-have for your health. Garlic immune boosting capacity is because of its sulphur compound.It can be taken in early morning with honey, can include in food or salad as per as requirements.

4.Turmeric: This bright yellow, bitter spice has also been used in the past as an anti-inflammatory in treating both osteoarthritis and rheumatoid arthritis. Turmeric contains curcuminoids, the most important of which is curcumin. Curcumin is the main active ingredient in turmeric. It has powerful anti-inflammatory effects and is a very strong antioxidant. Turmeric is a key ingredient in many Indian curries. Turmeric along with black pepper increases the bioavailability of turmeric.It can be used with warm milk or with food.

5.Yoghurt: Yogurt is one of the best-known dietary sources of probiotics that can give your immune system a boost. It is  high in protein. You’ll also get a small amount of vitamin A, zinc.

6.Black pepper: Piperine active ingredient  is a natural alkaloid that gives black pepper its pungent taste. Its active compounds have a role in boosting white blood cells, which your body uses to fight off invading bacteria and viruses. Piperine is an antioxidant that helps to decrease the risk of chronic diseases  like cardiovascular disease,atherosclerosis and  neurological conditions.

7.Green tea: Both green and black teas are packed with flavonoids, a type of antioxidant. Where green tea really excels is in its levels of epigallocatechin gallate (EGCG), another powerful antioxidant.

There are many other foods/fruits/spiceswhich can increase the immunity but the above mentioned ones are easily available throughout the year. 

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Dr Saad Mohammed Athanikar.

Consultant Orthopaedic Surgeon.