Category: Immunity Guides

Feeding your body certain foods may help keep your immune system strong. If you’re looking for ways to prevent winter colds and the flu, your first step should be a visit to your local grocery store. Plan your meals to include these 3 powerful immune system boosters.

Citrus Fruits and Boosting Your Immunity-

Most people turn to vitamin C after they’ve caught a cold. That’s because it helps build up your immune system. Vitamin C is thought to increase the production of white blood cells. These are key to fighting infections.

Popular citrus fruits include: grapefruit, oranges, tangerines, lemons, limes and clementines.
Because your body doesn’t produce or store it, you need daily vitamin C for continued health. Almost all citrus fruits are high in vitamin C. With such a variety to choose from, it’s easy to add a squeeze of this vitamin to any meal.

Red bell peppers and Boosting Your Immunity-

If you think citrus fruits have the most vitamin C of any fruit or vegetable, think again. Ounce for ounce, red bell peppers contain twice as much vitamin C as citrus. They’re also a rich source of beta carotene. Besides boosting your immune system, vitamin C may help maintain healthy skin. Beta carotene helps keep your eyes and skin healthy.

Broccoli and Boosting Your Immunity-

Broccoli is supercharged with vitamins and minerals. Packed with vitamins A, C, and E, as well as many other antioxidants and fiber, broccoli is one of the healthiest vegetables you can put on your table. The key to keeping its power intact is to cook it as little as possible — or better yet, not at all.

Your immune system is constantly active, figuring out which cells belong to your body and which don’t. This means the immune system needs a healthy dose of vitamins and minerals to keep its energy up and going. The following recipes are packed with essential nutrients for everyday health or for fighting off the cold and flu. Learn which immunity-enhancing nutrients each juice has so you can start your mornings off with a refreshing boost to your body’s natural defenses.

Apple, carrot, and orange juice for Immunity-

Carrots, apples, and orange are a winning combination for helping your body protect itself and fight off infections.

Orange and grapefruit for Immunity-

Vitamin C has antioxidant and other properties that protect your cells from substances that damage the body. A deficiency of vitamin C can lead to delayed wound healing, inability to properly fight infections, and impaired immune response. Fortunately, this citrus explosion by The Black Peppercorn contains more than enough of your daily intake of vitamin C.

Homemade tomato juice for Immunity-

The best way to be sure your tomato juice is fresh and without added ingredients is to make it yourself. The Balance, a site about frugal living, has a wonderful recipe for homemade tomato juice. The best part is that no juicer or blender required, although you’ll want to strain the bits and pieces through a sieve. Tomatoes are rich in folate, which help lower your risk of infections.

Kale, tomato, and celery for Immunity-

Kale is a staple for many green juices, but the Kale Mary — Serious Eats’ take on a bloody Mary — is truly one of a kind. Instead of cutting the taste of kale with fruits, this recipe uses tomato and celery juice, adding more than enough vitamin A. The horseradish in this recipe may also provide anti-inflammatory benefits. Blend it up for a drink that’ll awaken your senses.

Beet, carrot, ginger, and turmeric for Immunity-

This fortifying juice by Gourmands in the Kitchen has four root vegetables that’ll help your immune system and decrease inflammatory symptoms. Inflammation is often an immune response to infections. It can cause flu or cold symptoms like a runny nose, coughs, and body aches. People who have rheumatoid arthritis may especially benefit from drinking this juice, as the turmeric and ginger have anti-inflammatory effects.

The immune system is one of the most important parts of human health, mainly because it is responsible for keeping the rest of our body healthy! Although, we don’t like to think about it this way, our bodies are constantly under attack from environmental, biological, psychosocial, physical, bacterial, fungal, and viral agents that are trying to make us anything but healthy. We are unaware of all the work our body does to maintain our health, but it is vital that we keep our immune system functioning at a high, efficient level so we can live healthy.

Some of the most important aspects of immune health, outside of lifestyle choices, are the foods we put into our body. A balanced diet including certain key minerals, vitamins, and organic compounds can make a huge difference between constantly feeling under the weather and protecting your vital systems every hour of every day. Antioxidants are a key part of the immune system battle, but there are plenty of other factors as well, which we will explain in greater detail below. Now, check out some of the best foods to give your immune system that healthy boost you need.

Blueberries And Immunity-

This very popular superfood is known to contain anthocyanins, tannins, resveratrol, phytonutrients, as well as potassium, fiber, vitamin C, and manganese. All of these components make blueberries one of your best defensive fruits to improve the strength of your immune system against a wide variety of illnesses, infections, and chronic diseases.

Oranges And Immunity-

People often turn to orange juice when they’re feeling sick, and with good reason. The high content of vitamin C gives a boost to the immune system by stimulating the activity of white blood cells, and vitamin C acts as an antioxidant to combat the effects of free radicals in the body. Vitamin C also is a vital component in collagen, which keeps your tissues and cell membranes healthy, protecting against attack from infections and viruses.

Chicken Soup And Immunity-

Although this is a classic cold remedy, chicken soup really does have immune system-boosting properties. A specific amino acid, cysteine, is released when chicken is cooked, and it has a healing effect on the respiratory system and fights the accumulation of mucus, which can often carry more bacteria and pathogens into the body.

Garlic And Immunity-

Although it might make your breath smell, garlic is a great way to boost your immune system. Along with the mineral content that is always beneficial for the body, garlic also contains an organic compound called allicin, which specifically defends against bacteria and can eliminate certain infections.It also contains thiosulfinates, sulfur-containing compounds that ward off certain diseases. Garlic has been used for centuries in cultures around the world as a natural immune system booster.

Weight loss occurs when energy intake is less than the energy expended. One means of losing weight includes restricting calories and engaging in physical activity. The intensity and duration of exercise may affect your immune functioning. Additionally, your body’s fat reserves, dictated by the calories you consume, may alter your body’s response to acute and chronic conditions.

Moderate Exercise-

Exercise is often used to expend energy for weight loss. Individuals engaging in moderate physical activity report fewer colds than their sedentary counterparts do, according to a 2000 study published in “Medicine and Science in Sports and Exercise.” Additionally, moderate exercisers use fewer sick days from work, experience fewer respiratory infections and observe shorter duration of illness. Moderate exercise does not elevate stress hormones that suppress your immune functioning. A 2011 animal study published in the “International Journal of Exercise Science” revealed moderate exercise and a low-fat diet significantly decrease weight and increase immune functioning.

Extreme Exercise-

Vigorous exercise may potentially lower your immune functioning. Olympians — who often engage in extreme exercise during peak training months — report having a lower resistance to upper respiratory tract infections, colds and sore throats. According to a 2001 literature review by the President’s Council on Physical Fitness and Sports, over-training is associated with physical illnesses. Thus, the intensity of your workout or calorie expenditure is indicative of your infection risk.

Moderate Caloric Restriction-

Moderate caloric restriction increases longevity and boosts the immune system to chronic conditions, according to Michigan State University. However, researchers found greater calorie consumption and fat reserves yield a better prognosis in flu outcomes. The flu naturally curbs the body’s appetite, but subsequent eating behavior can dictate the rate an individual overcomes the flu. According to the MSU study, mice engaging in a calorie-restricted diet lost more weight, possessed longer recovery times and revealed increased mortality rates than their non-restricting counterparts.

Overweight Status-

Overweight status is a risk factor for poor immune functioning. Fat tissue generates immune hormones. Specialized immune hormones called cytokines react to areas of infection and bodily injuries. According to University of New Mexico researcher Len Kravitz, excess body fat can cause these hormones to overreact, contributing to chronic inflammation. Chronic inflammation is associated with diabetes and heart disease. Weight loss decreases the circulating immune hormones contributing to this inflammation.

Influenza, more commonly known as the flu, is a viral infection that affects your upper respiratory system, causing symptoms such as congestion, cough, headache, fever, chills and fatigue. It is a highly contagious illness and is spread through the air and by touching contaminated surfaces. Although vitamins may not cure the flu, they may help bolster immune system function, reducing your risk of contracting an influenza infection. Check with your doctor before increasing your vitamin intake to prevent the flu.

Vitamin C-

Vitamin C is among the best known immune system-enhancing vitamins available. This vitamin may stimulate your body’s production of interferon, a chemical that helps destroy viral infections, according to Phyllis Balch, author of “Prescription for Nutritional Healing.” It also may increase white blood cell count, protecting your body against influenza infection. Boost your intake of vitamin C by adding foods to your diet such as kiwi fruit, pomegranates, blueberries, strawberries, spinach, limes, lemons and oranges. Because your body requires large doses of vitamin C to ward off influenza, as much as 10,000 milligrams per day, consider a vitamin supplement to further increase your vitamin C intake.

Vitamin B-5-

Vitamin B-5, also known as pantothenic acid, may stimulate the production of adrenal glands, providing your body with hormones for enhanced immune system response. It also may increase production of antibodies that attack and destroy the influenza virus, according to Balch. Vitamin B-5 also improves metabolism of carbohydrates and proteins from food sources that your body uses for energy and immune system health. This vitamin is found in B-complex vitamin supplements, as well as foods such as mushrooms, rye, whole wheat bread and garbanzo beans.

Vitamin D-

Vitamin D is an essential vitamin that your body produces when your skin is exposed to ultraviolet rays from the sun. However, this vitamin also is available in supplement form as well as from food sources such as eggs, dairy products, tuna, salmon, mackerel and halibut. This vitamin may enhance your immune system’s ability to produce proteins that fight disease-producing microbes, according to the Harvard School of Public Health. However, evidence linking vitamin D to protection from influenza is largely anecdotal.

Vitamin A-

Like vitamin C, vitamin A may stimulate the production of white blood cells that destroy the influenza virus. It also is a potent antioxidant, which may prevent damage to your upper respiratory tract caused by toxins and free radical cells. Vitamin A is typically included in multivitamin supplements and also is available as a stand-alone supplement. You can boost your vitamin A intake by consuming foods such as carrots, beef liver, broccoli, cantaloupe, dandelion greens, cayenne peppers and alfalfa. Check with your doctor before increasing your vitamin A intake to ward off the flu since daily doses of more than 10,000 International Units may be toxic to your liver.

The immune system is the body’s network of cells and organs that is specially developed for fighting off infections. Weaknesses in the immune system can be either congenital, meaning someone is born with them, or acquired, caused by outside factors. A person with decreased immunity is at an increased risk for infections and illnesses.

Congenital Immunodeficiencies-

The immune system is very complex, and contains numerous types of cells and proteins that function to fight off infections and keep the body healthy. A defect or mutation in any one of these components can lead to a congenital immunodeficiency, also referred to as a primary immunodeficiency. The most common defect is IgA deficiency, which can happen as often as 1 in 333 people, and is often asymptomatic; however, patients can also experience frequent sinus, urinary tract and intestinal infections.

The other extreme of primary immunodeficiency is severe combined immunodeficiency, or SCID, which affects 1 in 50,000 people. In this condition, there is a problem with the body generating T cells, and mature T cells do not develop. This leads to severe life-threatening infections, especially from viruses and fungi. Babies born with SCID require a bone marrow transplant for survival. Hundreds of other primary immunodeficiencies have been described that fall somewhere in between these two in terms of clinical severity, and many more have yet to be discovered.

Immunodeficiency Due to Viruses-

Human Immunodeficiency Virus, or HIV, was characterized in the early 1980s. HIV is a virus that infects human T helper cells and leads to an inability to fight off viruses and certain parasites. As of 2006, one in 5000 people in the U.S. were infected with the virus, while in some African countries, the prevalence was roughly one in five people. The treatment for HIV is combination therapy with highly active antiretroviral therapy, or HAART, which typically includes three different drugs.

This drug regimen has greatly improved long-term survival for patients with HIV and slows the progression to AIDS, acquired immunodeficiency syndrome. Another virus that can cause severe acquired immunodeficiency is human T-lymphotrophic virus, or HTLV, which is most common in Japan and other parts of Asia. Other viruses like Epstein-Barr virus, which causes mononucleosis, and cytomegalovirus can interfere with the body’s normal immunity, but the impact is typically not as severe.

Immunodeficiency Due to Malnutrition-

Deficiency in certain vitamins and minerals can lead to decreased immune system function. Vitamins A, E and C, along with zinc, copper, iron and selenium, have all been shown to be important for either neutrophil, T cell, or antibody function. People with a poorly balanced diet and those with intestinal disease causing decreased absorption of nutrients are at risk.

Immunodeficiency Due to Other Diseases-

Women affected with Turner’s Syndrome can have low antibody levels, poor T cell function and problems with neutrophil-mediated killing of bacteria. Down’s syndrome can cause similar problems. People who suffer from sickle cell disease invariably lose the function of their spleen over time, and this puts them at risk for streptococcal pneumonia and salmonella bone infections. Cystic fibrosis patients have difficulty clearing mucous from their lungs, leading to a high risk of pneumonia, especially with Pseudomonas organisms.

Other Factors Causing Low Immunity-

Stress has been shown to modulate the function of immunologic signaling molecules, but this effect varies greatly from one person to another. Aging also appears to have a negative impact on immunity. Exposure to extreme environmental conditions, such as space flight, high altitudes and ionizing radiation, can impair the body’s normal ability to fight off infections as well.

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.

Black Tea

Hot tea is a common cold time staple because it’s soothing on the throat, but there may be more benefit to this than originally thought. Black tea contains a small amino acid called L-theanine, which may help to support the immune system. A small study from Brigham and Women’s Hospital in Boston found an increase in interferon, which helps to fight infection in subjects who drank five cups of black tea each day. Another benefit? Hydration is crucial when you’re feeling down so tea, juice, and water are all great fluid options.

Cashews

Cashews are so much more than just a delicious snack; they’re also a good source of zinc and when zinc levels are down, your immune system is down. Your body needs zinc to develop and activate T-lypmphocytes, which help the immune system respond to infection and act as a first line of defense in attacking infected cells. Other good sources of zinc include: beef, chicken, fortified cereals, crab, and beans.

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.

Your immune system is a vital part of your overall well-being. If it is weak, then you are more susceptible to getting sick and developing serious illnesses. If you were recently sick with a virus, then it is all the more important to get it revved back up to avoid the next virus that comes to town. There are multiple ways to build up your immunity after battling a virus.

Keep your hands clean. A lot of viruses are caught as a result of contact with germs. This often happens when you touch something that a sick person touched or from shaking hands with a sick person. Always wash your hands when you shake hands with people or touch anything that someone else has touched. Also, avoid touching your face.

Crank up the antioxidants. Antioxidants are substances that kill free radicals in the system which are mutant cells that can cause disease. Eat foods that are high in vitamin C, vitamin D and vitamin A such as citrus fruits, red peppers, tomatoes, sunflower seeds and carrots. You can also take a multi-vitamin if you don’t get enough fruits and vegetables.

Get some exercise. Exercise is already known for its many benefits to the body such as weight loss, muscular strength, better mobility, improved brain function and improved circulation. It can also help build your immune system. Get 30 minutes of exercise on five or more days a week. Some examples are weight training, running, swimming, biking and walking.

Cut out the bad habits. There are several things that can lower your immunity and they should be eliminated from your routine. Avoid smoking, excessive drinking and the use of illegal substances. Not only can they lower your immunity, but they can also cause damage to your liver, lungs, heart and brain.

Try some herbal formulas. There are various herbal supplements that can be used to help boost your immunity. Some of these include garlic, ginseng, probiotics, astragalus, aloe vera and echinacea. Use these as directed, as the FDA has no regulations on them.

Don’t slack on your sleep. It is during sleep that your body repairs, rebuilds and heals. If you do not get adequate amounts of sleep, then your immunity can be compromised. Aim for seven to nine hours a night as these are the guidelines set by the Centers for Disease Control.

Drink plenty of water. If you happen to have had a stomach virus, there is a good chance that all those trips to the bathroom left you dehydrated. To replenish your fluids, drink up to eight glasses of water a day. Water also helps to flush toxins from your system so the benefits are twofold.

The immune system is responsible for keeping the body healthy and protecting against sicknesses and infections. When someone has a poor immune system, due to a disease such as AIDS or cancer, they are more likely to get sick easily. Some people naturally have weaker immune systems, while others work in an environment that is full of germs, such as a school or daycare. Regardless of what you do for a living, you can help to build your immune system and protect your body by eating the right foods.

Olive Oil-

Olive oil helps to build the immune system because it’s full of monounsaturated fats. According to the Cleveland Clinic, these types of fats help to strengthen the immune system, while other types of fats like that saturated fat in margarine may actually be harmful. Use olive oil in salad dressings and when cooking fish or chicken. You can also drizzle a tablespoon of olive oil onto sautéed vegetables to make them healthier and taste richer. Though olive oil is healthy for the immune system, it’s also high in calories so it’s important not to overdo it. One to 2 tbsp. of olive oil in foods each day is sufficient for strengthening the immune system.

Oranges-

According to Dr. Bill Sears, a professor at the University of California at Irvine, oranges are truly one of the best foods to eat when you start to feel sick and want to speed up your recovery. This is because they are rich in vitamin C, with about 75 mg per medium orange, states Dr. Sears. His website states that vitamin C stimulates the production of white blood cells, which prevent viruses from harming the body and fight off infections. Oranges also contain vitamin A, another antioxidant with immune-boosting capabilities.

Turkey-

Instead of only eating turkey at Thanksgiving time, eating it year-round may help to build up the immune system. Both white and dark meat turkey are rich in the mineral zinc. Dr. Bill Sears states that zinc increases the number of T-cells, which fight infections in the body. He recommends consuming 15 to 25 mg of zinc a day for a strong immune system and states that 3 oz. of dark meat turkey has 3.8 mg, while white meat turkey has just slightly less.

Broccoli-

Broccoli is another healthy food for boosting the immune system. It’s full of vitamins, minerals and antioxidants, which prevent free radical damage to the body. The Cleveland Clinic states that pollution, excess exposure to sunlight and cigarette smoke all damage the immune system by releasing free radicals. Yet eating vegetables such as broccoli helps to negate that damage and keep the immune system strong. Broccoli can be steamed, sautéed, grilled or even eaten raw with dressing for taste.

There are many superfoods that boost immune function, but few do it with as much potency as bee pollen. Through its unique combination of minerals, vitamins, amino acids and enzymes, bee pollen offers one of the most revitalizing natural superfoods in the world (especially when collected from local bees who are in tune with your local environment).

We’ve put together a collection of research for you here, describing the health benefits of bee pollen. Be mindful when consuming bee products due to the very high stresses already placed on honeybees in North America and Europe. Make sure your source practices organic bee farming and does not expose honeybees to high-fructose corn syrup or other chemicals that may be harmful to bee populations.

Bee pollen has been used throughout history as a superfood to restore energy and recuperative powers to the ailing individual. Bee pollen improves allergies in many individuals, and hence may have a regulating effect on the immune system by helping to dampen unnecessary autoimmune attacks which saves immune warriors for the real cancer battle. There is no toxicity to bee pollen. Other bee products with extraordinary healing properties include royal bee jelly and propolis, which is the antibiotic compound used by bees to disinfect their hives before occupation.

While the effects are not so dramatic for everyone with arthritis, bee pollen is used by natural healthcare practitioners around the world to help alleviate arthritis symptoms. Energy Boost: Bee pollen is a popular supplement among many athletes, who report that it helps them train hard and recover quickly. Many athletes report that it helps increase stamina. Immune Support: Bee pollen is reported to help strengthen the immune system. People susceptible to reoccurring colds and respiratory tract infections may be helped.