Simple food choices to boost immunity

This season of flu and dengue spells doctors and medicines. You could keep them at bay by eating right, says Kavita Devgan

Evaluate the food you eat to give our body a fighting chance against infections. The question of who catches the flu when all are exposed to it, boils down to immunity — the person whose immunity is greater escapes, while the other person succumbs. Here’s a list of 10 immune-boosting agents and the foods you can get them from.

QUERCETIN – Platelet booster, a boon in dengue-infested times. 
Source: Dried prunes, red onions, red wine, apples and black tea.

SOLUBLE FIBRE– New research (May 2010 issue of the journal Brain, Behaviour and Immunity) shows that soluble fibre intake helps increase production of an anti-inflammatory protein called interleukin-4 that helps us recover faster from infection. 
Source: Oats, apples, nuts, strawberry, carrots, citrus fruits and barley.

AMINO ACIDS – Utilised by the body to manufacture antibodies, which protect against a wide range of infections. 
Source: Dairy products, lean cuts of meat, milk, soya and eggs. Whey protein (shakes are available) has good quality amino acids and also boosts the levels of glutathione (an antioxidant that supports the immune system) in your bloodstream, thus boosting your body’s ability to fight off infections and illness.

BETA-CAROTENE – Is a valuable protector of the immune system as it strengthens white blood cell production, your disease fighters in the body. 
Source: Carrots, particularly, and other red, yellow, orange and dark-green leafy vegetables like spinach, sweet potato, pumpkin and broccoli.

VITAMIN C – This antioxidant acts as an immune enhancer by helping white blood cells perform at their peak, quickening the response time of the immune system and increasing levels of interferon, the antibody that coats cell surfaces, preventing the entry of viruses. Vitamin C is also a good ally if you are trying to kick a cold or an illness. 
Source: Guava (two will give you enough to meet daily needs), red pepper and kiwi are next in line; then oranges. Look beyond greens, and eat enough reds too (red cabbage, beet). Why? ’Coz one cup of chopped crimson will add about 50 milligrams of vitamin C.

VITAMIN E – Stimulates the production of natural killer cells, the ones that seek out and destroy germs. (If you smoke, consume high amounts of alcohol and don’t exercise much, you need to increase your vitamin E intake). 
Source: A handful of almonds, an ounce of sunflower seeds. You can also add roasted wheat germ to your morning porridge.

ALLICIN AND SULPHIDES – Powerful immune boosters that help the infection-fighting white cells multiply faster, and also increase the efficiency of antibody production. 
Source: Garlic (pop a clove early in the morning or make it a habit to sauté some in every dish you cook. Developing a taste and palate for it is worth the effort. Onions too contain these in some amounts.

SELENIUM – For starters, this trace mineral boosts the antioxidant power of vitamin E. Plus it is vital for the production of the two most powerful anti-oxidant and anti-ageing enzymes in the body (Superoxide Dismutase or SOD, and Glutathione peroxidase). 
Source: Nuts, sea food. Switch to brown rice to get the benefit.

OMEGA 3 FATTY ACIDS – They increase the activity of phagocytes, the white blood cells that eat up bacteria. 
Source: Fatty fish like mackerel, tuna, sardines, and for vegetarians flax seed oil and flax seeds.

CURCUMIN — Is a strong cold and flu-fighter. Has both antiviral and antioxidant properties to help the body ward off viral infections. Source: Turmeric.