This blog has been compiled by Komal Adhlaka, a content writer for Proactive For Her.
The immune system is an intricate network of cells, tissues, and organs. They collectively guard your body against infection-causing microorganisms present in the environment. A strong immune system in elders keeps diseases and ailments away. As you grow older, you generally tend to eat less quantity of food and take your diets liberally. Seniors and their caregivers should focus on their meal times and consume foods that improve the immune system specifically. Even though there are numerous options available in the market to boost immunity, the best immunity-boosting foods can be easily prepared at home.
Here’s a list of important nutrients for the elderly, followed by the best nutrient-rich immunity-boosting foods. These foods can prove to be very beneficial to boost immunity in old adults.
Important nutrients to boost immunity in elderly
1. Vitamin A
Vitamin A improves vision and strengthens the immune system in elders.
2. Vitamin C
Vitamin C helps in developing infection-fighting cells, reducing the risk of chronic illnesses, and managing high blood pressure.
3. Vitamin D
Vitamin D facilitates the formation of new cells and regulates the amount of phosphate.
4. Vitamin E
Vitamin E strengthens their immune system and promotes the development of new cells.
5. Vitamin B-6 and B-12
These vitamins help to maintain the energy levels and ensure the proper functioning of their digestive system.
6. Iron
Iron ensures complete protection of the immune system in older adults. Iron deficiency can lead to serious diseases like fatigue, anemia, inflammation, etc.
7. Protein
Protein helps repair the old cells and promotes the production of new cells.
8. Zinc
Zinc prevents other old-age diseases and also increases life expectancy.
Immune-boosting foods: quick list
The following foods can help boost the immunity system of people as they grow older:
1. Yogurt- Yogurt adds value to the meals and provides health benefits by lowering blood pressure, preventing obesity and yeast infections. It’s a storehouse of protein and calcium.
2. Sunflower Seeds- Sunflower seeds are a power-pack food item that is rich in nutrients like saturated fats, proteins, fibres, vitamin E, carbs, zinc, copper, magnesium, etc. Additionally, they offer plant-based compounds (including phenols, flavonoids, and antioxidants) which help strengthen their immunity and keep them healthy.
3. Blueberries- Blueberries are rich in antioxidants that help treat and prevent coughs and colds. They also help with cardiovascular (heart) health.
4. Tomatoes- Tomatoes are rich in vitamin C. A single tomato contains more than 12 milligrams of vitamin C, which help build the strength of the body's phagocytes and t-cells. These are the major components of the immune system.
5. Broccoli- Broccoli is the powerhouse of vitamins such as A, C, and E. It also contains fibre and high levels of potassium and folate. It is an incredible source of immunity-boosting vitamin C.
6. Green Tea- Green tea is packed with flavonoids which is an antioxidant. It has high levels of epigallocatechin gallate (EGCG) which enhances immune function. Green tea is also a good source of L-theanine, an amino acid that helps in the production of germ-fighting compounds in your T cells.
7. Almonds- Almonds are rich in Vitamin E which is a fat-soluble vitamin, so it needs fat to be absorbed. Almonds are full of healthy fats which help deliver those infection-fighting benefits. Elderly people need about 16 mg of vitamin E each day to get nearly around 100 per cent of the recommended daily amount.
8. Garlic- Garlic helps in fighting the common cold. It has many antibacterial and antiviral properties that empower immunity.
9. Turmeric- Turmeric has anti-inflammatory properties which help in treating osteoarthritis (age-related joint disease) and rheumatoid arthritis. It contains high amounts of curcumin, which gives turmeric its rich, yellow, colour and helps decrease exercise-induced muscle damage.
10. Kiwi- Kiwis are a storehouse of essential nutrients like folate, potassium, vitamin K, and vitamin C. Vitamin C helps to boost the white blood cells which fight infection, while the other nutrients ensure the proper functioning of the body.
11. Ginger- Ginger has oils that contain anti-inflammatory properties which makes it a good remedy for flu, headaches and menstrual pains. It also facilitates digestion and keeps the gastrointestinal tract healthy.
12. Cloves- Cloves are rich in manganese which is a very source of dietary fibre, vitamin C, and omega-3 fatty acids. It also has calcium and magnesium in abundance- all the ingredients that can boost your immune system.
13. Cinnamon- Cinnamon helps to regulate blood sugar levels and has antimicrobial properties to help boost your immune system.
14. Tulsi- Tulsi contains bioflavonoids, phytochemicals, and antioxidant compounds, such as rosmarinic acid, an antimicrobial agent that treats infections in the respiratory tract. It is an antibiotic, germicidal and fungicidal which protects our body from all bacterial, viral and fungal infections.
Indian food recipes to boost the immune system
1. Tulsi Chutney
Here's the quick recipe of Tulsi Chutney
Ingredients:
- Tulsi leaves - 1/4 cup
- Ginger- 1/2 inch
- Salt - As per taste
- Coriander - 1 cup
- Lemon juice - 1 teaspoon
- Red chilli - 2 Chilli
- Tomato- 1-2
- Olive oil - 2 tsp
Preparation:
The first step is to wash green coriander and Tulsi leaves thoroughly. Coriander contains huge amounts of dirt. It is important to wash it thoroughly before use. Now, add coriander, ginger, green chillies, olive oil, red chillies, and Tulsi leaves in a bowl. Mix the ingredients and add lemon juice and salt to it. Grind all the ingredients in a mixer and you have your Tulsi chutney ready to serve.
2. Herbal Kadha
Here’s another quick recipe for a herbal kadha.
Ingredients:
- Giloy (small branches)
- Tulsi Leaves (6-7)
- Whole peppercorns (4-5)
- Neem leaves (6-7)
- Cloves (4-5)
- Ginger (1)
- Dalchini(cinnamon stick) (1-2 small pieces)
Preparation:
Peel the giloy and chop it into fine pieces. Add giloy, tulsi, whole peppercorns, cloves, ginger, dalchini, and neem leaves in a mixer. Add about 2-2 ½ glasses of water and blend it well. Heat a pan with 2 glasses of water and add the blended mixture in the water to make a diluted form of the paste. Keep the gas flame to medium-low and let the concoction simmer. Wait till it is reduced to half and then strain it. Your herbal, immunity-boosting kadha is ready to serve.
Ways to boost your immune system
Let us see some of the easiest ways to boost the immune system of elderly people:
- Eat clean- Healthy eating means having four well-balanced, portion-controlled meals that include all the necessary nutrients the body requires at a certain age. Do not fast or skip any meal. Consume more fiber as this will prevent problems like constipation, or acidity. Most importantly, eat fresh, clean, and home-cooked food.
- Develop a healthy sleep schedule- Sleep is the most important factor when it comes to boosting immunity. If you do not get a good sleep of 7- 8 hours, you’re likely to have insufficient cytokines production in the body. Cytokines a protein that largely fights infection and boosts immunity.
- Supplement your diet with vitamins- Keep a track of the levels of iron, Vitamin B12, and D3 in your body. Consult with your health expert to find the right supplement in case you discover a deficiency of any of these nutrients. Take a Vitamin C and other multivitamins which your body requires. Glutathione is one supplement that is often recommended by doctors for people above 50 years of age, due to its viral load-shedding properties.
- Exercise regularly- Be it a brisk walk or yoga or simple exercises at home, regular exercise helps well with immunity-boosting. Add breathing exercises and meditation to your daily exercise regime for the best results.
- Keep age-related illnesses until control- The immune system can get compromised with the advent of age as a result of diseases such as diabetes, cholesterol, high blood pressure, etc. Hence, it becomes all the more important to maintain the appropriate levels of diet and medication to ensure immunity is not compromised.
Final Words
The elderly people are most vulnerable to diseases and ailments (coronavirus, currently) due to their growing age and weak immune system. But these things can be avoided by regularly consuming immunity-boosting foods. You can improve the immunity of your grandparents or your beloveds who are above 50 years of age, by making small changes in their routine and diet. With a stronger immune system, a healthy diet, and regular exercise, they’ll be able to enhance their immunity in old age and live a healthy life, mentally and physically.
Disclaimer - This information is provided for educational purposes and should not be construed as medical advice. Please consult with your healthcare practitioners before undertaking any changes in your diet or adding supplements.
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