Author: Sandra Green

A strong immune system can reduce your chances of getting sick. You can build up your immunity when you eat the vitamins and minerals your body needs on a daily basis. The most readily available source of these vitamins and minerals is food, especially fresh fruits and vegetables. Aim to eat nine servings, or about 4 ½ cups, each day, recommends the Harvard School of Public Health.

Orange Fruits and Vegetables-

Orange fruits and vegetables contain beta carotene, which is the precursor for vitamin A. According to the Office of Dietary Supplements, vitamin A is beneficial to your immune system. Choose carrots, pumpkin, sweet potatoes and apricots to boost your intake of beta carotene.

Dark Greens-

Dark, leafy greens, such as spinach, kale and broccoli, also contain beta carotene. Some greens also contain an added benefit to the immune system, vitamin E. According to the National Institutes of Health, vitamin E plays a role in immune function. While vitamin E is most often found in nuts and oils, it’s also present in fruits and vegetables such as avocados, spinach and turnip greens.

Vitamin C Rich Produce-

The value of vitamin C in fighting the common cold has been debated for years. While the vitamin may not help you fight off a cold once it starts, it still plays a very important role in immune function. According to the Linus Pauling Institute at Oregon State University, vitamin C stimulates the production and function of white blood cells. Guava, red bell peppers, tomatoes and strawberries are high in vitamin C.

White Mushrooms-

White button mushrooms are the most common of all mushrooms consumed in the United States, and they have immune-boosting potential. The U.S. Department of Agriculture reports that white button mushrooms may have the ability to enhance the activity of specific cells important for immune function. Mushrooms also contain selenium, a mineral that boosts the immune system.

Getting enough vitamins and minerals will support your immune system to help fight off colds, flu and other illnesses. The best way to get enough immune-boosting nutrients is to eat a wide variety of vegetables. Eating an assortment of nutrient-dense foods will provide the biggest immune boost because no single nutrient can cure or prevent illness.

Mix of Minerals-

According to Harvard Medical School, minerals such as zinc, copper, iron and selenium have the greatest effect on immune function. Zinc can be found in oysters, beef and crab. Copper and iron work together in the body to support the immune system. They can be found in oysters and other shellfish, beans, potatoes and organ meats. Satisfy your selenium needs with Brazil nuts, tuna and halibut. Consume mineral-rich red meat in moderation. Limit your intake to one or two servings per week to avoid excessive cholesterol intake.

Vitamins for Vitality-

The best vitamins for immunity are vitamins A, E, C and the B complex vitamins, reports the Academy of Nutrition and Dietetics. Vitamins C and E act as antioxidants that help protect cells from harmful free radicals. Scientists at the University of Copenhagen discovered that vitamin D plays a significant role in the activation of the immune system as well. A deficiency of any of these vitamins may led to decreased immunity and greater risk of disease. Remember that most nutrients work together, so being deficient in one or more nutrients may lead to a deficiency or malabsorption in another.

Food Sources –

Consuming a wide variety of nutrient-dense food is more effective than consuming a variety of supplements. To get enough vitamin C, choose citrus fruits, cantaloupe, broccoli and red peppers. For adequate vitamin E intake, try snacking on nuts and cooking with vegetable oils such as olive oil. You can find vitamin B-6 in tuna, turkey and bananas. If you take any medications that may affect nutrient absorption, however, or if you have a serious health condition, you should consult your health care provider or dietitian to ensure proper nutrient intake.

Your immune system is responsible for warding off bacterial, fungal and viral infections that cause disease and illness, such as influenza, thrush and herpes. Immune system impairment can cause a variety of symptoms including fatigue, muscle weakness, susceptibility to infection, tissue inflammation, poor wound healing and heightened allergic reactions. Certain herbal teas may help improve immune system function. However, check with your physician before using any herbal tea to stimulate your immune system.

Dandelion Tea-

Dandelions are considered yard weeds in the United States; however, these herbs may offer healing benefits — Chinese physicians have recommended dandelion tea as a cold remedy for more than 1,000 years. They also believed that dandelion could cure ulcers, gum disease, bronchitis and pneumonia. The chemical compounds in dandelion tea may help clear toxins from your body, thereby enhancing your immune system’s ability to destroy infection-causing agents. Check with your doctor before taking dandelion tea — dandelion is a diuretic, and may contribute to dehydration.

Chamomile Tea-

Chamomile has a long history of use as a nervous system soother and sleep aid. However, teas made from this herb may also enhance immune system function. The chemical compounds in chamomile may increase your body’s production of macrophages and B-lymphocytes, which are white blood cells that destroy bacteria, viruses and fungi. Talk to your doctor if you plan to use chamomile tea for immune system enhancement. In rare cases, chamomile tea may cause nausea and vomiting.

Picrorhiza Tea-

Picrorhiza is an herb native to the Himalayas, and a staple of Ayurvedic medicine. The roots of this herb, which can be brewed as a tea, may improve immune system function by stimulating the production of white blood cells and interferon, an infection-fighting chemical manufactured by your body. Talk to your physician before boosting immune function with picrorhiza tea. This herb may cause loose stools. Also, picrorhiza tea is bitter tasting — add honey or grated ginger root to offset the unpleasant flavor.

Ginseng Tea-

Ginseng first appeared as a medicinal herb in the Pen Tsao Ching, a Chinese herbal manual written more than 5,000 years ago. Ancient Chinese healers believed that ginseng could increase lifespan. Although this herb may not add years to your life, it may help ward off infection by enhancing immune system function. Ginseng tea may encourage both white blood cell and interferon production. Consult your physician if you plan to drink ginseng tea. Although side effects are rare, ginseng tea may occasionally cause insomnia.

The immune system is responsible for a complex set of processes designed to protect the body from disease. At times, the immune system can become overactive and actually contribute to negative health outcomes. Ginger has been found in the scientific research to help balance the immune system to restore it to proper functioning. Ginger has also been found to enhance the protective functions of the immune system. You should seek the advice of a medical professional before you try to treat any medical condition with ginger.

Anti-Inflammatory for Asthma-

Ginger shows evidence as a treatment for asthma. This is because ginger has been found to suppress the Th2-mediated immune response. The Th2 pathway refers to the immune system’s attack against foreign invaders. However, an overactive Th2 response is what leads to conditions like asthma. Mice that were injected in the abdomen with ginger extract in a water solution had reduced airway inflammation accompanied by a reduced Th2 response. Therefore, there is evidence ginger can help reduce asthma by mediating an overactive immune system.

Antioxidant-

Ginger has also been found to be an antioxidant. Antioxidants are compounds that have the ability to scavenge free radicals that can cause damage and even death to various cells of the body. Free radicals are natural byproducts of cellular metabolism. One type of free radical is a reactive oxygen species that is formed as a result of the metabolism of oxygen. They are highly reactive and unstable and therefore pose a threat to the body. According to the researchers, ginger has the ability to prevent these byproducts of cellular metabolism from damaging cells.

T-Cell Activation-

Ginger has been found to activate T-cells. T-cells are an important part of the immune system. They are a group of white blood cells capable of destroying cells infected by virus as well as tumor cells. Therefore, ginger supports the body’s natural defense against disease.

Xenobiotic Detoxification-

Ginger has been shown in the scientific research to protect against the harmful effects of xenobiotics in rats. Xenobiotics are not foreign substances to the body that are a part of the normal diet nor are they produced by the body. For example, prescription antibiotics would be considered a xenobiotic. In the study, ginger was found to help the body eliminate xenobiotics identified as cancer-causing agents. Therefore, there is some evidence that ginger may help protect against cancer through this type of detoxification.

If you are looking for a way to boost immunity and reduce your chances of catching those nasty cold and flu germs that seem to be lurking everywhere, it just might be worthwhile to add yogurt to your regular meals or snacks. Full of protein and calcium, yogurt is already a healthy diet addition and research points to its role in boosting immunity as well.

Beneficial Probiotics-

So what is it about yogurt that makes it so different from other dairy products? Research continues to focus on probiotics, or live, active microorganisms, which help to balance out harmful bacteria in the gut. The resulting benefits may include improved digestion, protection against colon cancer and gum disease and an overall immunity boost.

Vitamin D, Not Just for Your Bones-

Yogurt is also an excellent source of vitamin D and research increasingly points to benefits of this vitamin that go beyond bone health. Vitamin D plays a role in regulating the body’s immune function and tissue function. Furthermore, vitamin D has also been shown to increase the body’s ability to express antibacterial proteins, something that researchers continue to study.

Incorporating Yogurt Into Your Diet-

If you don’t already eat yogurt on a regular basis, there are many ways to enjoy this dairy wonder besides straight out of the container. For more texture, replace the milk in your cereal with yogurt, or sprinkle your morning granola on top. Dip fresh fruit right in or mix plain yogurt with herbs for a savory vegetable dip. You can also use plain yogurt in place of sour cream. Try plain yogurt as a taco topping, or use it in place of half of the oil in your baked goods recipes.

Ongoing Research-

The research on yogurt — specifically with regards to probiotics and vitamin D — is ongoing. There is still a lot for scientists to learn and understand. Probiotic or vitamin D supplements — or yogurt itself — should never be a substitute for prescribed medication. Always talk with your doctor before adding supplements of any kind to your diet.

Natural antioxidants and immune boosters can help prevent illness and keep your body healthy. Adequately feeding your immune system boosts its disease-fighting power. Antioxidants protect cells from oxidative damage by free radicals, the byproducts of metabolism and environmental factors. They also stimulate the production of white blood cells, the body’s defense mechanism. There are many natural antioxidants and immune boosters available in the form of vitamins, minerals, phytochemicals and other substances in the foods we eat.

Vitamin C-

Vitamin C is a powerful antioxidant responsible for the increased production of infection-fighting white blood cells and antibodies. It increases the body’s levels of interferon, an antibody that coats the cell surface, preventing viral or bacterial attack. Vitamin C protects against cancer by inhibiting the production of cancer-causing nitrosamines. It reduces the risk of cardiovascular disease by raising levels of HDL, or good, cholesterol and lowering blood pressure. Choose citrus fruits, bell peppers, broccoli, tomatoes, strawberries and green leafy vegetables to boost your immunity.

Vitamin E-

Vitamin E signals the release of natural killer cells, which are cells that seek and destroy foreign particles such as germs and toxins. It also stimulates the production of B cells, or immune cells that manufacture antibodies. Vitamin E may reverse immunity decline related to the natural aging process. Eating a diet rich in nuts, seeds, vegetable oils, whole grains, leafy greens and fortified breakfast cereals will help you meet your daily vitamin E needs.

Carotenoids-

Beta carotene is converted to vitamin A only when the body needs it. This process allows the remaining carotenoids to act as antioxidants, fighting free radicals throughout the body. Beta carotene helps strengthen the immune system and reduce the risk of cardiovascular disease by interfering with the oxidation of fat and cholesterol in the bloodstream. Beta carotene has a preventive effect against atherosclerosis, stroke, cancer and heart attack. Brightly colored fruits and vegetables such as carrots, apricots, sweet potatoes, squash, broccoli, tomatoes, cantaloupe, peaches, spinach, kale, pumpkin and mango are rich in beta carotene. Reach for watermelon and tomatoes as sources of lycopene, a potent antioxidant.
Bioflavonoids

Zinc-

A mineral and immune booster, zinc increases white blood cell and killer cell production. This enhances the immune system’s ability to fight infection more aggressively and release antibodies. Zinc can decrease the incidence and severity of infections, inhibits the loss of vision as a result of macular degeneration, and helps prevent prostate enlargement and cancer. Foods rich in zinc include oysters, crabs, beef, turkey, beans and fortified cereals.

Having a strong immune system requires a well-balanced diet containing proper amounts of all essential nutrients — including protein. Since your immune system is made up of proteins and relies on new protein synthesis to function, it’s no surprise that getting too little protein in your diet can weaken your immune system.

Immune System Proteins-

Your body uses amino acids found in dietary proteins to help build proteins within your body — including proteins that help make up your immune system. For example, immunoglobulins — also called antibodies — are proteins that circulate in your blood and make up key components of a strong immune system, according to MedlinePlus. Proteins are also part of antibodies, interferon and complement proteins that support immune system cells or attack viruses, bacteria or other foreign substances in your body.

Daily Protein Requirements-

Getting plenty of dietary protein gives you the best chance at keeping your immune system strong. Every adult should consume at minimum the recommended dietary allowance for protein, which is 71 grams per day for pregnant and lactating women, 46 grams for other women and 56 grams for men, according to the Institute of Medicine. Athletes often need extra protein. The International Society of Sports Nutrition recommends 0.64 to 0.91 gram of protein per pound of body weight daily for active adults.

Dietary Sources of Protein-

Because a variety of foods are rich in protein, most people in developed countries such as the United States get the protein they need for a strong immune system by eating a well-balanced diet. For example, six egg whites contain about 22 grams of protein, 3 ounces of grilled chicken breast provide 27 grams and a cup of cottage cheese contains about 28 grams of dietary protein. Other healthy protein-rich options include low-fat dairy foods, seafood, legumes, soy products and nuts. Protein supplements are a convenient way to further boost protein intake, especially for athletes.

Other Important Nutrients-

In addition to protein deficiency, other nutrient deficiencies may also weaken your immune system. For example, Harvard Health Publications reports that being deficient in zinc, selenium, copper, iron, folic acid and vitamins E, C, B-6 and A may alter immune function. Harvard Health Publications suggests consuming a variety of whole grains, fruits and vegetables daily to help keep your immune system strong.

There are many foods that are better suited for optimizing your health than you know. For improving your immune system health there are certain foods that are both healthy and great for giving your immune system the boost it needs to maintain your health going forward. Your immune system is one of the more important parts of your body, protecting you from harmful infections and viruses. On its own, it can help ward offs these free radicals but if you can do a small part in boosting your immune system with food then why not take advantage of it.

Yogurt –

Fruit-on-the-bottom, plain, or blended, yogurt is a great source of good bacteria called probiotics. These healthy bacteria have been all the rage and we’ve all gotten the memo of it’s importance when it comes to digestion. But, what does it have to do with not catching a bug? About 70% of our body’s immune system response is found in our GI tract and because our gut is on the front lines when it comes to contact with external bacteria, it’s important to keep our gut healthy to keep us healthy overall.

Garlic-

Folklore tells us garlic keeps vampires away but what about scaring off the common cold? One small clinical trial found that in a study of 146 subjects, individuals who received a garlic supplement daily for 12 weeks reported fewer days of illness. Although the results of the study were subjective, it may not hurt to add an extra bulb or two to tonight’s dinner dish.

Carrots-

As you can imagine, our skin is one of the most important lines of defense, protecting our insides from the outside world. It’s crucial to keep our skin healthy and vitamin A (found in carrots) plays an important role in this. Aside from supporting the physical barrier, vitamin A acts as an immune enhancer internally as well and a deficiency of this vitamin can weaken our immune system, increasing risk of infection. So how much do we need? For adults, a range of 700 – 900 micrograms is recommended. Other sources of vitamin A include: kale, broccoli, squash, cantaloupe, apricots, fish and sweet potatoes.

Apples-

There may be some truth to the old adage, an apple a day keeps the doctor away. Apples contain quercetin, a compound found in plant foods, which has been shown to help reduce illness rates in athletes who are undergoing heavy training. Other quercetin-containing foods include: onions, red wine, tea, grapes, strawberries, and kale.