Stand Nutrition & Food Information Center

11/02/2024

𝐄𝐯𝐢𝐝𝐞𝐧𝐜𝐞-𝐁𝐚𝐬𝐞𝐝 𝐁𝐞𝐧𝐞𝐟𝐢𝐭𝐬 𝐨𝐟 𝐂𝐚𝐫𝐫𝐨𝐭𝐬

Nobody can deny the delicious taste and amazing benefits of colorful vegetables and fruits. They are not just delicious but also composed of various essential nutrients. For a sound body, the consumption of colorful fruits and vegetables is crucial. They can slow the progression of many diseases, particularly noncommunicable ones. Let’s discuss carrots, a vegetable that provides an ample amount of nutrients, particularly a major source of vitamin A.
The principal component in carrots is arytenoids, or vitamin A, which are essential for the eyes. People with a deficiency of vitamin A suffer from night blindness.
The second unique property of a carrot is that it helps with weight loss. People who are conscious of weight loss must include this wonderful vegetable.
The third astounding benefit of a carrot is the prevention of cancer. Different studies have proven that carrots contain falcarinol, a polyacetylene antioxidant that helps destroy cancerous cells in tumors.
Besides the above-mentioned advantages, carrots also promote skin health, and hair growth, boost immunity, lower blood pressure, excrete toxins, are helpful in menstrual issues, and prevent diabetes. So include these vegetables in your diet for sharp vision and a healthy body.

18/12/2023

𝐆𝐫𝐞𝐞𝐧 𝐓𝐞𝐚 𝐁𝐞𝐧𝐞𝐟𝐢𝐭𝐬

Green tea, a widely consumed beverage, is full of antioxidants and caffeine. For centuries, people have sipped green tea due to its numerous health-related benefits. Green tea is the least processed type of tea; therefore, it contains an ample amount of polyphenols and antioxidants. People consider that it has positive impacts on health and supports some major organs of the body. These claims need further scientific investigations to prove their vital roles in the body.

In 1960 CE, a Chinese researcher, after tedious work, presented the benefits of green tea in the following lines:
“If having a fever, thirst, headache, dry eye, feeling weak in limbs, or joint pain, taking four to five drinks of tea is as effective as drinking the finest cream and honeydew.”

Generally, it has some major benefits, which are briefly discussed below.
Weight loss: green tea contains caffeine and catechin, a type of flavonoid, which enhances metabolism. Catechin plays an important role in the breakdown of excess fat, and caffeine with catechin can also increase the amount of energy the body uses.
Skin health: due to its anti-inflammatory and anti-microbial properties, green tea reduces redness and irritation when applied to the skin. Its vitamin E content nourishes, repairs, firms, and hydrates the skin. It also re**rds wrinkle formation and fine lines.
Heart health: A few studies have suggested that green tea may be beneficial for a healthy heart. Green tea contains a compound known as EGCG, which helps in the breakdown of atherosclerotic plaques.
Brain function: The presence of caffeine and L-theanine improves brain function, reduces anxiety, and benefits memory and attention. Further investigation is needed to support these claims.
Bone health: Researchers have found that green tea consumption enhances bone mineral density (BMD). The bioactive compounds found in green tea maintain higher bone density and re**rd the risk of fracture. Its reduced oxidative stress and powerful antioxidant enzymes enhance bone health.
Blood Pressure and Type-2 Diabetes: Some research reveals that daily consumption of green tea in sufficient quantity reduces systolic blood pressure, total cholesterol, and bad cholesterol (LDL). Flavonoids, which are antioxidants found in green tea, dilate blood vessels.
The other important role of green tea consumption is that people who take 6 or more cups of green tea daily are less likely to develop type 2 diabetes. Further research can be done to explore its relationship with diabetes.
To sum up, for centuries, people have been drinking green tea to remain fit and healthy. The various vital compounds, particularly catechin, antioxidants, and caffeine, found in green tea are crucial for a healthy body. This cheap beverage is affordable to everyone. So it is highly recommended that you consume green tea in a moderate quantity, get rid of many non-communicable diseases, and stay healthy forever.

02/12/2023

𝐓𝐡𝐞 𝐆𝐫𝐞𝐞𝐧 𝐑𝐞𝐯𝐨𝐥𝐮𝐭𝐢𝐨𝐧 𝐚𝐧𝐝 𝐏𝐚𝐤𝐢𝐬𝐭𝐚𝐧

Agriculture is the backbone of our economy, and without progress in this sector, the entire wheel of the economy will collapse, and feeding 241.49 million mouths is unimaginable. The contribution of agriculture to the total national income is 60 percent, the civilian labor force 75 percent, and most importantly, 95 percent of the masses residing in rural areas directly or indirectly derive their livelihood from agriculture. Overall, it contributes 95 percent to the foreign exchange earned by the country and provides food to the entire population. Since independence, unfortunately, this life-saving sector has been ignored by successive governments, so today the production capacity of per-acre land is very low despite its full potential. The government's initiatives both at the federal and provincial levels didn’t prove fruitful due to the recklessness and poor implementation of those initiatives by various departments. Notwithstanding, Pakistan has seen one period as the most prosperous and productive in the agriculture sector due to the extensive crop production and per-acre yields that crossed the threshold level, which we called the “Green Revolution."
The term “green revolution” refers to a revolution in agriculture. Since the Agricultural Revolution, which commenced some 10,000 years ago, soon after the cognitive revolution, human beings day and night have done tedious work to enhance the production and cultivation of various crops to feed families and the elite group of society. Over time, the area of cultivated land expanded, and then the Industrial Revolution immensely changed overall production and enhanced the fertility level of the land. After the adaptation of farming by Homo sapiens, the knowledge of agriculture, which was purely a collection of experiences, was transferred verbally from generation to generation. At last, traditional agriculture gained importance in scientific and academic circles in 1840, when Justus von Liebig of Darmstadt, Germany, launched the systematic development of agricultural science, and his marvelous work “Organic Chemistry in its Applications to Agriculture and Physiology opened new horizons in the fields of agriculture. Over time, so many innovations, inventions, and changes transformed agriculture to a peak level, but in the 1970s, one of the experts from Mexico, Norman Barlaung, did an unforgettable favor for the entire world by developing high-yielding varieties of cereal crops. His indelible work brought a revolution in the field of agriculture, and history remembers this unprecedented service as the “Green Revolution." He got a Nobel Prize because of this herculean work.
Likewise, Pakistan, being an agrarian country, has witnessed a green revolution in the 1960s, which is also called the “Seed Cum Fertilizer Revolution." Experts have divided the green revolution into two phases based on the utilization of various advanced farm inputs. The first phase was 1960–64, in which the scarcity of water in the fields diminished due to an extensive supply of surface water and the ubiquitous installation of tube wells. The second phase started in 1964 and continued until 1969. This phase was in fact a golden period for agriculture because the fruits of new developments in the sector of agriculture reached Pakistan in the form of high-yielding varieties of seeds, the availability of fertilizers, the introduction of pesticides, farm mechanization, and the addition of ample amounts of water availability due to expanded tube well installations. These cutting-edge technologies accelerated the production of various crops.
The high production of crops depends on many factors, and among them, one is high-yielding seeds. The process of the green revolution in Pakistan started with the introduction of these high-yielding varieties of seeds, replacing local cultivars. As our major staple food is wheat, before the 1960s, the C-varieties of wheat like C-518, C-591, C-217, C-250, etc. were cultivated. The average per-acre yield potential of these varieties ranged from 660 to 836 kg. But with the introduction of new HYVs like fertilizer-responsive semi-dwarf Mexican varieties in 1967–68, their average yield potential increased to 1530 kg/acre. So the cultivation of Mexican varieties revolutionized the production of wheat in Pakistan.
Likewise, the rice sector gained an enormous increment in overall production with the replacement of conventional varieties like Jhona (349), Mushkan-7, Sathra-278, and Palman Sufaid with the IRRI cultivar in 1967–68. The rice variety IRRI-Pak (a short-stemmed, coarse variety) was introduced in 1969, and the per-acre average yield potential was 4610 kg.
It is a fact that, without judicious fertilizer applications, the expectation of high crop production is like daydreaming. Fertilizer requirements of individual crops vary according to crop physiology and yield potential, as well as the soil, climate, and management conditions. In 1952–53, the use of fertilizers started in Pakistan, and for the first time, 1000 nutrient tons of nitrogen were applied to crops. Then phosphorus was introduced in 1959–60, and potash fertilizers started in the years 1966–67. Applications of fertilizers gained momentum in the mid-sixties when high-yielding fertilizer-responsive varieties were introduced.
There was a time when farmers used to plow their land with the help of bulls, and the area of cultivation was enough to simply feed their own families. But with the scientific and technological revolution, all the conventional farming systems have been banished, and in their place, heavy types of machinery are seen in the fields. Tractorization and farm electrification are major contributors to Pakistan's green revolution. The first time Pakistan imported tractors was in 1966–67, and in the coming years, the number of imported tractors increased, and along with mechanization, the quantity of water also went to peak level through ubiquitous tube well operations.
In addition to tube well installation, one of the remarkable treaties signed in 1960 to some extent banished the injustice of demarcation time, where Pakistan was kept in the dark and the major area of Pakistan was unfairly given to India. Even the headworks of the canals that irrigated a larger part of Pakistan from the rivers Sutlej, Beas, and Ravi were bestowed on India. So the vast area of Pakistan suffered due to the cut-off of water by India. At last, the Indus Water Treaty was signed in 1960, and it solved that conundrum. Under this treaty, the waters of the three rivers were given to India, while Pakistan got the three western rivers, viz., the Chenab, the Jhelum, and the Indus. As a result, Pakistan constructed the Mangla and Tarbela dams, five barrages, and eight link channels nearly 400 miles in length for transferring waters of the Western Rivers for use in the Central Bari Doab and Sutlej Valley project areas. This treaty enhanced the availability of water resources in Pakistan, and the irrigated area of the country increased from 25.71 million acres in 1960–61 to 32.02 million acres in 1970–71.
Finally, the inception of the Green Revolution is inextricably connected to extensive development processes and inter-public-private collaboration. The unprecedented innovation in agriculture through mechanization, seeds, fertilizers, and elevated quantities of water abruptly increased the productivity of agriculture. After the 1970s again, this sector went to the most neglected sector. Today, we are not getting the actual potential of the fields that they are supposed to produce. This is due to the recklessness of the concerned ministry, poor infrastructure, and insufficient privileges for farmers. We must bring another green revolution to the country.

30/11/2023

𝐒𝐭𝐫𝐚𝐰𝐛𝐞𝐫𝐫𝐢𝐞𝐬

Strawberries are herbaceous plants native to the temperate region of the Northern Hemisphere and widely cultivated around the globe. These pants belong to the rose family and produce highly perishable, sweet, and juicy fruits. Like many other fruits, strawberries are a low-glycemic food, meaning they do not abruptly increase blood sugar levels.
Strawberries are nutrient-dense foods and provide an ample amount of vitamins, minerals, and antioxidants. Regularly taking strawberries promotes health and perfectly works against the development of chronic diseases. Strawberries are important for the following reasons:
Anti-oxidants: Antioxidants are compounds found in plants, and they neutralize free radicals, thus protecting cells and tissue from oxidative stress. The major antioxidants found in strawberries are phytochemicals such as anthocyanins and phenolic compounds, and vitamins C and E.
Vitamins: Besides vitamin C, vitamin B9, also known as folate, is present in an ample amount. Folate plays an important role in the catabolism of an amino acid (homocysteine), and red blood cell production, and is crucial for pregnancy and fetal development. Other vitamins found in strawberries are B6 and E. B6 is important for enzyme function; it also boosts immune systems and plays a vital role in brain development, while vitamin K helps in the synthesis of many blood clotting proteins and the building of bones.
Strawberries provide an ample amount of potassium and manganese. To a lesser extent, they also provide iron, copper, magnesium, and phosphorus. Potassium is mainly responsible for maintaining normal levels of fluid inside our cells, blood pressure, and the contraction of muscles. Manganese helps in the formation of connective tissue, bones, blood clotting protein with vitamin K, and s*x hormones. It also helps in the metabolism of fats and carbohydrates, blood sugar regulation, and calcium absorption.

Therefore, eating strawberries is important for a healthy body. Since ancient times, people have used this fruit for digestive ailments, teeth whitening, and skin problems. The antioxidants, vitamins, and minerals present in strawberries not only help in growth and development but also prevent many diseases.

25/11/2023

𝐇𝐞𝐚𝐥𝐭𝐡 𝐁𝐞𝐧𝐞𝐟𝐢𝐭𝐬 𝐨𝐟 𝐏𝐨𝐦𝐞𝐠𝐫𝐚𝐧𝐚𝐭𝐞𝐬

Pomegranate is a nutrient-dense fruit that is native to Asia but is found in many parts of the world. The seeds, or arils, are uniquely sequenced inside a soft cover. These seeds are sweet or slightly tart and are fully composed of a variety of nutrients and protective plant compounds that are vital for a healthy body.
Every fruit has its own benefits, but this amazing, delicious, and juicy seed-bearing fruit is often categorized as a super fruit due to its vast composition of antioxidants and other nutraceutical compounds. Some of the major benefits of consuming pomegranate are the following:

1. Anti-oxidants compounds

Anti-oxidants are protective compounds that guard cells against oxidative damage caused by free radicals. The major anti-oxidants present in this fruit are ellagitannins, anthocyanins, organic acids, and polyphenolic compounds, including punicalagins, anthocyanins, and hydrolyzable tannins. Some studies suggest that pomegranate juice is beneficial for post-exercise recovery, heart health, and cognitive development.

2. Anti-inflammatory

Certain non-communicable diseases, like heart disease, type 2 diabetes, and cancer, are caused by chronic inflammation. Consumption of pomegranate can reduce inflammation through punicalagins, which are inflammatory compounds associated with these chronic conditions.

3. Densely packed with nutrients and low in calories

An average-sized pomegranate provides 234 calories, 4.7 grams of protein, 3.3 grams of fat, 52 grams of carbohydrates, 11.3 grams of fiber, 32% of the daily value (DV) of vitamin C, 27% of the DV of folate, 8% of the DV of magnesium, 8% of the DV of phosphorus, and 13% of the DV of potassium.

4. Good for urinary health

Human studies and a few other test-tube studies have confirmed that pomegranate extraction inhibits the formation of recurrent kidney stones and also balances the concentration of calcium, oxalates, and phosphorus, which are major components of kidney stones.
Along with these major nutritional supports, pomegranate is good for the smooth function of the digestive system, anti-microbial, fetal growth and development, blood pressure, and nervous system.

24/11/2023

𝐉𝐮𝐧𝐤 𝐟𝐨𝐨𝐝 𝐚𝐧𝐝 𝐢𝐭𝐬 𝐡𝐚𝐫𝐦𝐟𝐮𝐥 𝐞𝐟𝐟𝐞𝐜𝐭𝐬 𝐨𝐧 𝐭𝐡𝐞 𝐡𝐮𝐦𝐚𝐧 𝐛𝐨𝐝𝐲

Junk foods are high-calorie but low-nutritive-value foods. By definition, low-nutritive-value foods are dense in saturated fat, sugar, and sodium, which, in turn, promote non-communicable diseases, and the proportion of vitamins, proteins, essentially fatty acids, minerals, and fiber is low. The majority of fast foods are junk, and their consumption deteriorates health.
Although these foods are cheap, convenient, tasty, and easily available, their long-term consumption in high quantities gradually damages a healthy body. The shocking news is that an average of 40,000 deaths is caused annually around the world due to junk food. Some of the problems that originate due to a higher intake of junk foods are the following:
• Reduced appetite
• Cause skin problems
• Lead to digestive disorders
• Harmful for the nervous system
• Effects on memory and cognitive function
• Cause respiratory disorders
• Decay teeth
• Erosion of bone calcium
• Higher risk of developing obesity and diabetes
• Raise LDL cholesterol levels
• Cause constipation
• Arise kidney problems
• Cause heart disease, and so many others.
These junk foods are not less than poison, so avoid consumption of these low-nutritive-value foods. Instead of wasting money and damaging our health, we must switch to healthy and nutritious foods like fruits and vegetables. They provide a wide range of nutrients that promote a healthy and sound body.

22/11/2023

𝐍𝐮𝐭𝐫𝐚𝐜𝐞𝐮𝐭𝐢𝐜𝐚𝐥𝐬

Foods not only provide energy and nutrients; they also perform the role of medicine. You might be aware of the word nutraceutical, which traces its roots to nutrition and pharmaceuticals. There is no issue if you are new to this word. Let me explain this appealing word in a simple and concise way. Nutraceuticals are a group of products that, besides nutrition, work as medicine. They are more than foods, but less than medicine. They have the capacity to re**rd or stop various chronic diseases, and many of them have physiological benefits. Around the globe, particularly in developing countries, people consume nutraceuticals to better their health, thwart the aging process, hinder chronic disease, enhance life duration, and also help in the proper function of the body. In 1989, Dr.Stephen De Felice, coined the word nutraceutical. According to him "a nutraceutical is a food or part of a food, such as a dietary supplement, that has a medical or health benefit, including the prevention and treatment of disease”.
In the present day, nutraceuticals are grabbing the attention of people due to their nutritional impacts, safety, and therapeutic effects. People around the globe are now dragging themselves towards the consumption of nutraceuticals and keeping their distance from pharmaceuticals. These products are extracted from herbal plants; they are dietary supplements and some processed foods like cereals, soups, and beverages. Different countries define nutraceuticals in various ways but in the United States, drugs, dietary supplements, and food ingredients
The most famous nutraceuticals are ginseng, green tea, omega-3, cod liver oil, glucosamine, folic acid, and lutein. People are consuming nutraceuticals because they are safe, nutritious, and have therapeutic effects. They are attracting considerable attention because they have proven impacts on the cure of diabetes, heart problems, cancer, atherosclerosis, and some neurological disorders.

19/11/2023

𝐅𝐫𝐮𝐢𝐭𝐬 𝐯𝐞𝐫𝐬𝐮𝐬 𝐅𝐫𝐞𝐞 𝐒𝐮𝐠𝐚𝐫

The human body is like a furnace that burns various sorts and colors of foods to fulfill our energy requirements, accelerate growth, and foster overall development. Out of all these foods, certain are highly nutritious, vital, healthy, and safe, but an excess of everything is bad. This saying is relevant to everything, whether it be food or anything else. The high consumption of even healthy foods can cause serious issues ranging from mild to severe. So when we study the impacts of various nutrients on health, excessive intake of sugar is detrimental to life. But the majority of people are in huge confusion when we talk about the impacts of sugar on health and the whole body.
Frequently, we have heard people say that if the consumption of high sugar is very damaging to health, then why and on what basis do doctors, dieticians, nutritionists, and health staff recommend fruits? Fruits are replete with a high quantity of sugar, which mostly lurks inside. This dilemma further tenses the confusion of those people who are most affected by different sorts of non-communicable diseases like diabetes, heart-related issues, hypertension, etc. Apparently, they are true in their views and understanding. However, the explanation requires deep studies and comprehension of the nature and properties of fruits. To counter their queries, sometimes limited knowledge of food chemistry is insatiable. So when we deeply analyze and study the nature, structure, and composition of fruit, we find out the answer, which revolves around the composition of fruit.
In the beginning, we have to know the composition of the fruits. Careful examination and studies of fruits disclose the fact that fruits contain fiber and other nutrients in addition to sugar. Simple sugars such as fructose and sucrose, which lurk in the form of added sugars composed of only one or two sugar molecules, are converted to blood glucose faster than more complex carbohydrates. This elevates the blood glucose level to such an extent that surplus sugar is converted into fats and stored in the body, which causes many nutrition-related complications. But when we consume fruits, the presence of fibers and nutrients slows down the journey through our body and gradually releases sugars into the blood, so in this way, the concentration of sugars in our blood remains moderate and exerts no pressure on the liver.
So what if we consume surplus sugar on a daily basis? The answer is simple. It has been revealed by many studies that high consumption of these products, which are saturated with added sugar, is not just harmful but can be fatal. In the present day, the ratio of various non-communicable diseases is growing day by day due to the high consumption of added sugars. Therefore, nutritionists recommend more and more fruits and discourage the consumption of free sugar.

17/11/2023

𝗠𝘂𝗹𝗻𝘂𝘁𝗿𝗶𝘁𝗶𝗼𝗻

Historical evidence reveals that whether it was Homo erectus, Neanderthal, Homo ergaster, chimpanzee, ape, Homo sapiens, or even any other animals on the surface of the earth, they suffered a lot due to food insecurity. The issue of malnutrition has remained a grave concern for human beings. The erudite Yuval Noah Harari, in his mind-blowing book, Sapiens: A Brief History of Humankind, tells us that when the Agricultural Revolution started, men suffered more than they did as hunter-gatherers or foragers. The prevalence of malnutrition in various epochs causes several people to die, particularly infants, lactating mothers, and elderly people. Initially, when the scientific revolution had not started, people had no idea about the causes of malnutrition, and they were considering malnutrition a disease. At that time, people were superstitious, and such kinds of diseases and sickness were related to resentment of gods and high superstitious creatures. They linked those kinds of suffering to their sins and deeds.
These myths remained, and they took no action to counter various nutrition-related problems until the dawn of nutritional science. Then studies started to uncover the root causes of such types of diseases and solve those problems gradually with the consumption of nutritious foods.

Historically, humans have faced different types of nutritional problems, from mild to severe. Basically, there are two major types of malnutrition:
1. Protein-energy malnutrition: resulting from deficiencies in any or all nutrients
2. Micronutrient deficiency diseases result from a deficiency of specific micronutrients.
Furthermore, when we assess protein-energy malnutrition, it has further three types: acute malnutrition, whose indicator is wasting or thinness; chronic malnutrition, in which the appearance is stunting or shortness; and some people who are underweight and are affected by acute and chronic malnutrition. Many causes are responsible for protein-energy malnutrition, like acute inadequate nutrition leading to rapid weight loss or failure to gain weight normally, inadequate nutrition over a long period of time leading to failure of linear growth, and a combined measure; therefore, it could occur as a result of wasting, stunting, or both. Across the globe, according to the research of the World Health Organization, 1.9 billion adults are overweight or obese, while 462 million are underweight. Obesity is currently an alarming situation, not only in developed countries but also in non-developing countries like Asian and African countries. 49 million children under 5 years of age are wasted, 17 million are severely wasted, and 149 million are stunted, while 40 million are overweight or obese. Wasting and stunting are some of the major factors in mortality in developing countries, and with the increasing level of population, scarcity of food arises in these parts of the world, so children's proper nourishment is a big problem. 45 percent of children under the age of 5 are dying in low- and middle-income countries because of malnutrition.
Apparently, Pakistan is a developing country, and according to the 2017 census, 197 million people are living in Pakistan. Out of 197 million people, 55 million are living below the poverty line, which accounts for 29.5% of the population. Besides this, the patriarchal social system has great influence in Pakistan in terms of women's rights and equality. This social system is a key element in the prevalence of malnutrition. National Nutrition Surveys, various NGOs, and World Health Organization data show that Pakistan has one of the highest levels of child malnutrition compared to other developing countries. Approximately two-thirds of households across Pakistan are deprived of a nutritious diet. Eight out of 10 children do not eat the right quality and quantity of food. Poor nutrition in childhood has profound effects on immunity, growth, and cognitive development. The largest nutritional survey conducted in 2018 shows some of the major problems we are facing in the fields of nutrition, like the ratio of wasting, stunting, overweight, and obesity, particularly in children below the age of five. Stunting has decreased over the year to 40%, which has the third-highest rate of stunting among young children in the world. The wasting percent has increased to 18% as compared to the previous nutritional survey of 2011, and obesity is on the rise.
Finally, there is a dire need for time to counter malnutrition, which is unstoppable at the current time. Child mortality, stunting, wasting, and a lack of nutritious foods during pregnancy are the biggest challenges facing humanity, despite the ample availability of foods. We must give back to the World Health Organization, other NGOs, and government initiatives to curb malnutrition and save our coming generation from various nutrition-related problems.

16/11/2023

𝗙𝗼𝗼𝗱𝘀 𝘁𝗼 𝗕𝗼𝗼𝘀𝘁 𝗬𝗼𝘂𝗿 𝗜𝗺𝗺𝘂𝗻𝗲 𝗦𝘆𝘀𝘁𝗲𝗺

An army plays a wider and supreme role in the defense of a country; similarly, our immune system protects us from a vast majority of disease-causing agents like bacteria, viruses, fungi, toxins, or other such agents that make us sick. The defensive role of the immune system makes us healthy and well through fighting pathogens. This unique system works like a watchdog or simply performs its functions like a CCTV camera. There are two main parts of the immune system. One is the innate immune system, which you are born with, and the other is the adaptive or acquired immune system, which you develop when your body is exposed to microbes or chemicals released by microbes. These two immune systems work together. When any foreign particle, like bacteria or a virus called an antigen, enters our body, the response is highly instantaneous, and the cells of the innate immune system, which are called phagocytes, through modification of their outer membrane, engulf that antigen, while when our body is exposed to an invader, the adaptive immune system produces antibodies. Immunization trains our body to produce antibodies for invaders. The phagocytes and B-lymphocyte cells are produced by specific parts of the body, like adenoids, bone marrow, lymph nodes, lymphatic vessels, peyers’ patches, thymus, and tonsils. As far as the ability, capacity, or strength of an immune system is concerned, consumption of highly nutritious, safe, healthy, and nutrient-dense foods is very essential. There are vast varieties of foods available that can boost our immune systems.
It is a fact that citrus fruits are one of the key boosters of the immune system due to their abundant quantity of vitamin C and their anti-oxidant properties. Vitamin C protects us from infections and also enhances antibody formation. Oranges, grapefruits, lemons, and limes are some of the major citrus fruits high in vitamin C, minerals, and fibers. The beneficial bacteria in our gut entirely depend on the availability of fibers. Daily consumption of fruits and vegetables is vital for our immune system.
The other foods that boost the immune system are chocolate, which contains an antioxidant called theobromine. This protects body cells from free radicals. Free radicals are produced as a result of the breakdown of foods or come with foods as contaminants. One of the essential nutrients that the body needs is omega-3 fatty acids, which lurk in sufficient amounts in salmon, tuna, pilchards, and other oily fish. In one of the studies from 2014, long-term intake of omega-3 fatty acids may reduce the risk of rheumatoid arthritis (RA). RA is a chronic autoimmune condition that occurs when the immune system mistakenly attacks a healthy part of the body.
Basically, proteins can boost our immune systems through existing cells, differentiation, and generating new ones. Lean and plant-based proteins can both perform these functions. The major sources of proteins are animals and plants like pulses, nuts, and seeds. These also contain antioxidants and zinc, which eliminate free radicals and maintain the health of cells.
In addition to that, two other very important and historically known boosters of the immune system and defenders from colds, flu, and headaches are ginger and garlic. In every tradition, people have used and are now common ingredients in our daily dishes, desserts, and tea. Through various research, it has been revealed that garlic appears to enhance the functioning of the immune system by stimulating certain cell types, such as macrophages, lymphocytes, natural killer (NK) cells, dendritic cells, and eosinophils, by mechanisms including modulation of cytokine secretion, immunoglobulin production, phagocytosis, and macrophage activation. Garlic also contributes to the treatment and prevention of pathologies such as obesity, metabolic syndrome, cardiovascular disorders, gastric ulcers, and even cancer.

While ginger also has numerous beneficial compounds that are claimed to help ward off illness and boost our immune system, Scientific research published in the Journal of Preventive Medicine elaborates that ginger has strong potential for treating a number of ailments, including degenerative disorders (arthritis and rheumatism), digestive health (indigestion, constipation, and ulcer), cardiovascular disorders (atherosclerosis and hypertension), vomiting, diabetes mellitus, and cancer. It also has anti-inflammatory and anti-oxidative properties for controlling the aging process. Furthermore, it has antimicrobial potential as well, which can help in treating infectious diseases. The generation of free radicals or reactive oxygen species (ROS) during metabolism beyond the antioxidant capacity of a biological system results in oxidative stress, which plays an essential role in heart diseases, neurodegenerative diseases, cancer, and the aging process. The bioactive molecules of ginger, like gingerols, have shown antioxidant activity in various modules.

Furthermore, there are many other fruits, vegetables, and herbal plants that can help our immune system stay strong and healthy. In the present scenario, the outbreak of the coronavirus pandemic has triggered resentment and concern about how to make the immune system strong and what sorts of foods can enhance its defense capacity. So quitting smoking and consuming fruits and vegetables with the addition of garlic, ginger, seafood, and green tea can boost our immune system. The choice is ours. Stay safe, and wisely fill your plate with a variety of foods.

Stand Nutrition & Food Information Center - SNFIC

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