The theme of World Immunization Week 2017 is "Vaccines Work," and is celebrated from 24-30th April. World Immunization Week works to spread awareness about the critical importance of full immunization throughout life. In this context, it is also important for each one of us to eat a variety of immune-boosting foods in our daily diet to lead a healthy life without diseases.

Top Five Micronutrients That Boost Your Immune System :

VitaminB6

Vitamin B6 is necessary to produce antibodies and red blood cells. Among all B vitamins, B6 plays a major role in maintaining a healthy immune system. Foods rich in vitamin B6 are chicken, fish such as salmon & tuna, pinto beans, avocado, sunflower, and sesame seeds.

Vitamin C

Vitamin C an antioxidant powerhouse is effective in strengthening and boosting the immune system. Our daily diet must have at least 1-2 servings of vitamin C-rich foods, as this vitamin cannot be produced or stored in our body. Institute of Science Bengaluru IISc has recently published in the Journal of FEMS Microbiology Letters, a study about Vitamin C speeding up recovery and appears to even kill TB-causing bacteria. Foods rich in Vitamin C include oranges, grapefruits, gooseberries (amala), strawberries, capsicum (bell peppers), spinach (palak), kale & broccoli.

Vitamin E

Vitamin E, another potent antioxidant does a great job in fighting off infection. The need for this vitamin increases as we age. Vitamin E stimulates the production of natural killer T- T-cells that destroy germs and cancer cells. Food sources rich in Vitamin E are almonds, spinach, sweet potato, avocado, wheat germ, sunflower seeds, and butternut squash.

Zinc

Zinc is a pivotal mineral for the immune system. The body requires zinc to develop and activate T-cells, which are crucial for combatting bacterial and viral infections. Foods rich in zinc are seafood, lamb, spinach, wheat germ, pumpkin, squash seeds, and nuts.

Magnesium

Magnesium is an indispensable mineral, required for the well-being of our immunity. Magnesium deficiency causes many diseases and conditions. This mineral provides our bodies with the necessary fuel for powering up our body's defense system.

Foods sources rich in magnesium are nuts, spices, green leafy vegetables, whole grains, and legumes.

Additional Immune-Boosting Foods

Citrus Fruits

Citrus fruits are rich in Vitamin C, a powerful antioxidant that can help to support a healthy immune system. Vitamin C aids wound healing, protects the epithelial barrier against pathogens, and can trigger anti-inflammatory signals. Adding citrus fruits to your diet is a powerful way to bolster your immune system.

Sweet Potato

Power packed with beta-carotene, a precursor of vitamin A, which is critical to the immune system, sweet potato is another super food for bolstering immunity. Sweet potato has carotenoids like beta-carotene seem to reduce damage from free radicals and it is rich in vitamin C, which is also great for the immune system.

Almonds

Almonds: Along with vitamin C, when it comes to preventing and fighting off colds, and enhancing immunity against deadly pathogens, almonds are filled with vitamin E, a fat-soluble vitamin that is key to a healthy immune system. Eating a handful of almonds will enhance your immune system.

References:

Foods to deliver immune-supporting nutrients

1School of Human Development and Health, Faculty of Medicine, University of Southampton, Southampton SO16 6YD, United Kingdom

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8702655/

https://onlinelibrary.wiley.com/doi/10.1002/fsn3.3628