After an extended rain spell, dengue cases have been on the rise in the national capital. According to MCD, 412 dengue cases have been recorded till August 23 this year. While the cases are lower than the previous two years and no fatalities have been reported so far, it’s important to exercise caution.
Apart from preventing mosquito breeding and wearing full-length clothes, adding immunity boosters to the diet can help avoid illness.
“Eating food with high antioxidant content is one of the best ways to provide your body with extra nutritional support at this time. Antioxidants help regulate free radicals, combat inflammation, and aid immune cells fight infection,” says Veena V, Chief Clinical Dietitian, Aster Whitefield Hospital, Bengaluru.
Here are eight foods with high antioxidant content, suggested by the dietitian, that you can eat regularly, to improve your immune system naturally:
Papaya
Papaya contains a wealth of vitamin C, betacarotene and flavonoids that have immune-boosting properties. The fruit has a natural digestive enzyme called papain which can help with bloating, constipation, and gas. The fruit is very useful while recovery from the disease being light on the stomach. Papaya leaf extract is advised to some patients by some doctors with a low platelet count. However, it must be used under medical guidance only.
Turmeric
Most Indian dishes aren’t complete without turmeric, but in monsoon season, the anti-inflammatory spice is a must-add to the diets. Turmeric is well known for its active component, which is referred to as curcumin. Adding turmeric to warm milk, or even to the regular cooking, reduces oxidative stress, and aids in healing tissue damage.
Citrus fruits
Oranges, lemons, and even sweet limes are a good source of vitamin C. The important nutrient is required by the white blood cells to function as an immunity defense against infection. Even while recovering from the disease, citrus fruits have a big role to play. Dehydration is common in hemorrhagic diseases like dengue due to fluid loss from fever, sweating, vomiting, and diarrhea. Taking in the right nutrients, antioxidants and electrolytes can speed up the recovery process.
Green leafy veggies
Spinach, kale, and fenugreek leaves are full of vitamins A, C, and E and contain iron and fiber. All of these will benefit your hemoglobin levels, your immune system, and the healing from infections and diseases.
Berries
Blueberries, strawberries, and Indian gooseberry (amla) consist of very high antioxidant contents like anthocyanins, and vitamin C. Amla has been a centuries-old herb in Ayurveda and is famous for immunity, healing, and renewal.
Nuts and seeds
Almonds, walnuts, flaxseeds, and sunflower seeds are full of vitamin E, omega-3 fatty acids, plant antioxidants, and boost the immune system, support cell membranes, and reduce inflammation. Eating a handful of nuts per day helps the body fight viruses.
Green tea
Green tea is high in catechins; a powerful antioxidant, and is beneficial for immune health and fighting viruses. Drinking a warm cup of green tea helps beat tiredness and boost hydration.
Garlic
Garlic acts as an antibiotic to boost immune health and its powerful antimicrobial properties help the body fight infections. Its sulphur compounds like allicin, help you decrease oxidative tissue damage also. A simple way to improve immune resistance is to use garlic in meals regularly.
“Apart from these foods, almonds, a great source of Vitamin E, yoghurt, a probiotic foods which is useful for gut health and immunity and green tea, which has powerful antioxidants like catechins can enhance immune function,” says Dr. Ravi Kumar Shah, Senior Consultant – Geriatric Medicine & Internal Medicine.
