MUMBAI, 04 JANUARY 2023 (GPN): Start the new year on a strong note by making a new year resolution to achieve better immune health. Good nutrition is essential to support a healthy immune system. There is a strong relationship between malnutrition and weakened immunity.[i]
Getting the nutrients you need is a must for better health. For people with lifestyle diseases such as diabetes, good nutrition is also a stepping stone for glucose control. You can also monitor your progress with continuous glucose monitors to track how your increased nutrient intake is helping you manage your condition. With an accessible, user-friendly design, these handy wearables help people with diabetes monitor their blood sugar levels and understand how their bodies respond to certain foods, nutrients, exercise, and more. With a small sensor applied to the back of your arm, these devices offer actionable insights into glucose readings and trends and can alert you in real time to glucose fluctuations that you can address quickly.
By boosting your immunity, you can enjoy better health. This is for both the aging population and the respiratory tract, liver, arthritis, diabetes, etc., who need to be even more careful to avoid muscle wasting and weakened immunity. This applies to those with long-standing health problems, such as those with
To help you enjoy better immune health, Dr. Irfan Shaikh lists key nutrients and their sources that can keep you strong:
- HMB (Beta-hydroxy-beta-methylbutyrate) acts as a gateway to help keep your muscles balanced by slowing muscle breakdown or loss. It is produced naturally in your body by the breakdown of leucine, an essential amino acid, but only a small amount of it is converted into HMB in the body. No matter how scientific it may sound, HMB has long been a part of your diet without it. even you know this. It is found in small amounts in foods such as avocados, grapefruit, and cauliflower. Specific oral nutritional supplements containing HMB are good supplemental supplements that allow you to get the amount of HMB needed to support muscle health.
- Protein muscles, bones, hormones, antibodies, etc. in the body. provides the building blocks for each cell, such as It is necessary for the construction of antibodies and immune system cells. In addition, some amino acids that make up proteins are important fuels for cells in the immune system. While eggs are an excellent source of protein, foods like chickpeas, cottage cheese, quinoa, yogurt, peanuts and almonds also help increase protein intake. Do not forget about milk and dairy products.
- vitamin A It helps regulate the immune system. Known as the “anti-infective vitamin,” this nutrient keeps your skin, mouth, stomach and lungs healthy so they can better fight infection. It is also important for sharp vision. Consume with a little oil for better absorption. Sweet potatoes, zucchini, carrots and spinach are loaded with Vitamin A.
- C vitamin It helps the body create healthy skin and connective tissue that helps prevent the entry of foreign microbes. Vitamin C also acts as an antioxidant, protecting cells from damage. It also helps protect against anemia by helping us absorb more iron from plant foods. Oranges are best known as a source of vitamin C. However, other than that, kiwi, strawberries, broccoli, tomatoes, cauliflower and red peppers are also foods rich in vitamin C.
- Vitamin E It acts as an antioxidant, protecting cell membranes from damage caused by free radicals. Healthy cell membranes help keep foreign germs out and support a healthy immune response. Vitamin E is a common nutrient found in most foods. Cooking oils, seeds and nuts are extremely rich sources.
- Vitamin D It helps to activate immune cells and regulate their functions properly. This multitasking nutrient helps our bodies absorb calcium and supports a strong immune system. There are several foods that are naturally rich in vitamin D3. Some of the sources are fatty fish meat and fish liver oils, egg yolk, orange juice and cheese.
- Zinc It is essential for cellular reproduction, which is important in wound healing and the synthesis of new immune system cells. Zinc is also critical for proper growth and development, especially during childhood, adolescence and pregnancy. Meat, especially red meat, is an excellent source of zinc. For vegetarians, foods like chickpeas, lentils, and beans all contain significant amounts of zinc. The seeds also make a healthy addition to your diet and can help increase your zinc intake.
- Fluids and Electrolytes: Consuming adequate fluid (water) and electrolytes such as sodium, potassium and chloride helps regulate body temperature. They lubricate joints, keep cells and tissues healthy, remove waste products, and help the body retain fluids for better hydration. Many foods and beverages contain electrolytes, including green leafy vegetables like spinach, kale, and fruits like bananas, prunes, and dried apricots. Apart from that, beans, lentils, hazelnuts, sand seeds also contain significant levels of electrolytes.
People at highest risk for immune health are those who do not get enough food in their diet, do not have access to foods containing essential nutrients, are malnourished, or have certain health conditions that may require additional nutritional support. With better health habits, you can lead a fuller life.
