The Gulf Today - Panorama - - NUTRITIVE STEPS - By Abeer Ma­jed Al Kusayer

he host de­fence sys­tem of the body is the im­mune sys­tem. The im­mune sys­tem’s main func­tion and veg­eta­bles and not only in or­anges and le­mons like most peo­ple be­lieve. Guava con­tains the big­gest amount of vi­ta­min C among all fruits. It con­tains ive times more vi­ta­min C than or­anges. Broc­coli, kiwi, red pep­per and straw­ber­ries all have great amounts of vi­ta­min C as well.


One of the best an­tiox­i­dants, gar­lic has shown to have an­tibac­te­rial and an­tivi­ral prop­er­ties. In ad­di­tion, it has shown in var­i­ous stud­ies that it stim­u­lates white blood cell pro­duc­tion and in­creases the efi­ciency of an­ti­body pro­duc­tion.


Turmeric con­tains cur­cumin and other chem­i­cals that might de­crease in­lam­ma­tion. The prop­er­ties of this spice make it among the best an­tiox­i­dant and im­mune booster foods.


Nuts are one of the best and health­i­est snacks to have. They are a great source of many nu­tri­ents and an­tiox­i­dants like vi­ta­min E, zinc and omega-3 fatty acids. Eating nuts may re­duce in­lam­ma­tion and lower the risk of chronic disease. They are con­sid­ered one of the top im­mune booster foods that are widely avail­able and easy to get.

Green leafy veg­eta­bles

Leafy greens have so many health beneits. One of the most im­por­tant ones is their abil­ity to ight free rad­i­cals and re­duce ox­ida­tive stress. It is rec­om­mended to con­sume green leafy veg­eta­bles daily and in­cor­po­rate them in your reg­u­lar diet.


Con­sid­ered one of the old­est medicines that has been used for thou­sands of years, gin­ger is well known for its abil­ity to im­prove health and well­be­ing. The health beneits of gin­ger are at­trib­uted to their an­ti­in­lam­ma­tory prop­er­ties. We can ind gin­ger in many forms (fresh, dried and juiced) and it’s im­por­tant to in­cor­po­rate them in your reg­u­lar diet.


Berries are a great source of an­tiox­i­dants, vi­ta­min C and bi­olavonoids that de­fend against in­fec­tion or in­jury. It is rec­om­mended to have a bowl of mixed berries like blue­ber­ries, straw­ber­ries and red­ber­ries to get all the beneits from the an­ti­in­lam­ma­tory prop­er­ties they have. And also to give your im­mune sys­tem the best boost.


Fish in gen­eral and es­pe­cially fatty ish like salmon con­tain a good amount of omega-3. Omega-3 fatty acid helps to in­crease the ac­tiv­ity of white blood cells. They help in ighting in­fec­tions and re­pair­ing dam­age in the body. Con­sum­ing ish daily is one of the best things you can do for your body and im­mune sys­tem.

Abeer Ma­jed Al Kusayer

Clin­i­cal Nu­tri­tion and Di­etet­ics, Dubai Hospi­tal – Dubai Health Au­thor­ity

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