10 foods that boost immunity without burning a hole in your pocket

What exactly is immunity? You can't feel immunity or see it. You can't take its pulse or its temperature. But it is extremely important for our well-being. It is the body's ability to protect itself from foreign invaders such as viruses, disease and infection. It is a system that is constantly patrolling our body to detect and destroy infectious microbes.

Fortunately, most of us are born with optimal immunity and our bodies come equipped with it, by default. Unfortunately though, with time, as we age because of environmental assaults and our less than perfect lifestyles, our immunity first becomes rusty and then slowly gets depleted. That is why it is important to keep optimising the function of this (immunity) system.

The good news is that you don't need to spend big bucks for this. Just include these 10 local, totally inexpensive foods regularly in your diet to boost your immunity, without cutting a hole in your pocket.

Amla

It is the richest natural source of vitamin C. It is a versatile and powerful antioxidant and due to its antibacterial and astringent properties it helps to fight against various infections - thus, making the immune system strong.

Cost: Rs 25 per kg

Flaxseeds

Flaxseed contains alpha-linolenic acid, omega-3 fatty acid and phytoestrogens called lignans - all these ingredients are important in modulating the response of our immune system.

Cost: Rs 150 per kg

Lemons

Lemons are the ideal food for restoring acid alkali balance. It helps maintain the body's internal "climate" at a pH which supports healthy bacteria instead of the viruses and harmful bacteria which thrive in more acidic environment.

Cost: Rs 150 per kg 

Carrots

Bugs Bunny rarely came down with the flu, and for good reason. Carrots, his food of choice, contain loads of beta-carotene, which get converted into vitamin A in the body, a powerful phytonutrient that boosts the immune system's production of infection-fighting natural killer cells and T cells. It also contains vitamin B6 which boosts the production of antibodies.

Cost: Rs 30 per kg

Jamun

There is a good amount of vitamin C and other antioxidants in this fruit, which can help to stimulate the production of white blood cells and boost our immune system.

Cost: Rs 300 per kg

Barley

Contains beta-glucan, a type of fiber with potent antimicrobial and antioxidant capabilities. It boosts immunity, speeds wound healing, and also helps antibiotics work better. Also has selenium, a difficult to find trace mineral that has a powerful positive effect on our immune system.

Cost: Rs 80 to Rs 100 per kg

Chickpeas

It delivers a lot of antioxidants and mineral zinc that help to control inflammation in your body. Zinc deficiency is, in fact, linked to lowered immunity, as it plays an important role in the function of the T cells, natural killer cells and lymphocytes, which are some of the power houses of our immune system.

Cost: Rs 120 per kg

Garlic

Garlic is high in antioxidants and stimulates the activity of "natural killer cells", a key element of the immune system that destroys free radicals and viral-infected cells. Garlic also contains sulphur, which can actually assist your body with zinc absorption. That is why it is a good idea to always add some garlic when cooking chickpeas.

Cost: 100 rs per kg

Mushrooms

They are one of the rare food sources of vitamin D, a vitamin essential for good immunity. Plus they increase the production of cytokines in the body, the cells that help fight off infection. They also contain polysaccharides, which are compounds that support the immune system.

Cost: Rs 200 per kg

Sweet potato

Sweet potato is high in vitamin C, which is a brilliant antioxidant and also delivers a lot of vitamin A, an ace immunity-boosting vitamin. In fact, one medium sweet potato provides your body with the complete recommended daily allowance of vitamin A and then some more.

Cost: Rs 60 per kilo

Also read: Why you must go bananas