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Immune Superheroes: Antioxidants
You've probably heard of this name. Antioxidants are a group of essential nutrients that help keep our immune system strong. Examples of these are beta-carotene, vitamin C , and vitamin E. So how do they work? Imagine that there are "bad particles" in our body that can damage cells, we call them "free radicals." They're like little enemies inside our bodies. These friends called antioxidants neutralize those enemies and eliminate their destructive power. They're like "bodyguards" that protect our cells. Therefore, they help us stay healthy and recover faster if we do get sick. The best and easiest way to get these antioxidants into our bodies is to eat as many fruits and vegetables as possible. If you cook vegetables, try to cook them in as little water as possible. This will help to retain the nutrients in the food. Most health organizations recommend eating 5 to 9 servings of fruits and vegetables a day. Doing so will give you plenty of antioxidants.For example, about a quarter of a papaya provides half of your daily recommended amount of beta-carotene. And leafy greens like spinach provide beta-carotene, vitamin C, folic acid , and magnesium .
| Nutrient | Commonly found foods (including those common in Sri Lanka) |
|---|---|
| Beta-carotene and other carotenoids | Carrots, sweet potatoes, pumpkins, mangoes, papayas, tomatoes, greens (spinach, kale, gotu kola), broccoli, and watermelon. |
| Vitamin C | Guava, nectarine, orange, lime, kiwi, papaya, strawberry, tomato, broccoli, bell pepper (fish chili), cauliflower. |
| Vitamin E | Almonds, sunflower seeds, peanuts (peanut butter), hazelnuts, oily fish like salmon, cod-liver oil. |
Other friends that help with immunity
In addition to antioxidants, there are several other important nutrients that help our immune system.Let's learn a little about bioflavonoids.
These are also natural substances found in plants along with vitamin C. These also act as antioxidants and help boost the function of the immune system.- Where do you get it?: It is found in abundance in the pith and white pith of citrus fruits like oranges and limes. It is also found in fish, cherries, and grapes. Quercetin, which is found in broccoli, red and white onions, is also a very high concentration of a bioflavonoid.
Glutathione is an important nutrient.
Glutathione is another important nutrient that gives our immune system the strength it needs to fight infections.- Where to get it: You can get this nutrient from vegetables like broccoli, Brussels sprouts, cabbage, cauliflower, and spinach.
Phytochemicals: The power of plants
These are chemical compounds found in all plants. Simply put, if you eat a variety of grains, fruits, and vegetables, you will naturally get these health-promoting substances.- Where do they come from?: They are abundant in foods such as apples, apricots, broccoli, cabbage, carrots, cauliflower, garlic, legumes (lentils, chickpeas), onions, red bell peppers, soybeans, sweet potatoes, and tomatoes.
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Check Availability →Don't forget the importance of protein!
While we often talk about vitamins, it's important to remember that protein is essential for building and repairing tissues in our bodies, as well as fighting viral and bacterial infections.When you're sick, your body is like a battlefield. It needs protein, the "building blocks" needed to build the soldiers (immune cells) needed for that war and to repair the damage.So, add a good source of protein to your diet. But be sure to choose lean protein sources . For example, lentils, chickpeas, green beans, soy, lean beef, and skinless chicken or turkey are good choices.
Our grandmothers' secret recipes for sick days
Did you know that some of the foods and drinks our grandmothers gave us when we were sick actually have a scientific basis?- Chicken Soup: Two studies have found that chicken soup is a good way to help fight colds. One is that it helps reduce nasal congestion and thins mucus, making it easier for us to cough it up. Research also shows that it has mild anti-inflammatory properties that can help relieve cold symptoms.
- Hot Tea: This is also a very popular home remedy. Drinking hot tea also helps to thin the mucus and maintain the necessary amount of fluid ( hydration ) in the body. Green and black tea are full of powerful antioxidants called flavonoids. Things like ginger tea and coriander that we drink in our country are also very beneficial for the body.
💡 Take-Home Message
- The saying "fast for a cold, eat for a fever " is a myth. When you're sick, your body needs energy and nutrition to fight off infections.
- Eat a variety of colorful fruits and vegetables daily, rich in antioxidants, to strengthen your immune system.
- Protein is essential for repairing body tissues and fighting infections. Choose protein sources that are low in fat .
- It's important to stay hydrated when you're sick. Drink plenty of fluids, such as water, warm soups, and hot tea.
- If you have any doubts about your medical condition or diet , always seek advice from your doctor.
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