Category: Immunity Guides

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.

Emergen-C is an over-the-counter dietary supplement manufactured by Alacer Corp., which was founded in 1972. Alacer Corp. began the Emergen-C product line in 1978, marketing it as a supplement to support a healthy immune system. Although you can take Emergen-C on a daily basis, you may wish to limit the supplement if you are exceeding the recommended allowance of certain nutrients in your diet. Before using any type of supplement for any reason, consult your doctor.

The original Emergen-C supplement’s main ingredient is a very high dose of vitamin C. Each serving contains 1,000 mg of vitamin C. B vitamins are also included in the supplement as a way to support metabolic function. Electrolytes found in each serving of Emergen-C are chromium, sodium, calcium and magnesium.

The manufacturer recommends you take Emergen-C two to four times daily. Instead of a concentrated formula, a liquid version, advertised as a power shot, is available. The manufacturer recommends you take two to four of these shots each day. Not all products from Emergen-C are recommended for consumption multiple times throughout the day.

For instance, the Emergen-C Multi-Vitamin Plus packaging instructs users to take the supplement once a day with 4 oz. to 6 oz. of water. The joint health formula containing 1,000 mg of Methylsulfonylmethane or MSM and 1,000 mg of vitamin C should be taken no more than twice daily. Children ages 2 and 3 use half a pack of the kid’s formula, while children ages 4 and older should take one packet daily.

According to the Mayo Clinic, the recommended upper limit allowance of vitamin C for adults is 2,000 mg each day. Taking four packets of Emergen-C exceeds this amount and may produce side effects such as diarrhea, vomiting, abdominal discomfort, heartburn, headache, kidney stones and difficulty sleeping.

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.

The immune system is defined by the National Cancer Institute as a complex system of cells, organs and tissues that protect the body from bacteria, viruses and micro-organisms that try to invade it. Scientists and researchers have known for years that there is a connection between stress and the immune system. A report in the November 1990 edition of Psychological Bulletin, states that stress suppresses immune system function and that, over time, the immune system does not adapt but instead continues to wear away.

What was intended to protect the body, begins to harm it when unregulated. The effect of stress on the immune system has been linked to cancer, AIDS and other autoimmune disorders. The way stress affects the immune system is complicated but explained well by Harrison Wein, Ph. D, in the National Institutes of Health newsletter, “Word on Health.” In the article, “Stress and Disease: New Perspectives,” Dr. Wein states that stress produces a hormone in the body called cortisol. The brain recognizes cortisol as the “fight or flight” hormone, and when it is produced, other body functions are halted until the stressful situation has passed.

This is the body’s way of taking care of an immediate emergency. The immune system also receives signals to slow down while cortisol does its job. But with chronic stress, however, the immune system stays in low gear, leaving the body vulnerable to infection and disease. Common illnesses brought on or worsened by stress are cardiovascular disease, digestive problems, skin conditions and poor memory function.

According to Dr. Wein, you can also have too little stress in the body as well. If that happens, there is no system that puts the immune system in check. When left to do what it wants, the immune system often begins attacking healthy invaders, and when that happens, you can develop inflammatory diseases like arthritis or tendinitis. The general population, however, does not have to worry about too little stress.

While you cannot avoid all of the stresses that come your way, you can learn how to control your reaction. Learning to deal with stress in a healthy manner will minimize the negative affects it has on the immune system. The Mayo Clinic recommends meditation, exercise, counseling and good interpersonal relationships as constructive ways to handle life’s daily challenges.

Each winter the influenza virus wreaks havoc on our ability to work and play. Symptoms of the flu include fever, fatigue, muscle aches, headache, runny nose, cough and stomach symptoms like nausea, vomiting and diarrhea.

Sometimes a flu virus can come on slowly or it can hit suddenly without much notice. Each year this leads people to wonder how they can prevent themselves and their family from getting the flu. Naturopathic prevention and treatment of the flu virus includes vitamins and minerals, botanical medicine and lifestyle recommendations.

Research demonstrates that elderberry extract has particular immune-modulating and antioxidant properties that neutralize the activity of viruses so they can no longer enter the cell and replicate. The berries also contain vitamins A and C, and the flavonoids quercetin, anthocyanin and rutin, all of which boost immune function.

One small study found an elderberry extract called Sambucol could shorten the duration of flu symptoms after a person gets sick by about 3 days. That would be similar to prescription antiviral medications like Tamiflu or Relenza, which have been proven effective in much larger studies and approved by the FDA to shorten the duration of the flu.

Even though elderberry has been used in traditional medicine for centuries especially to treat wounds, studies into its medicinal effects have only recently begun. Scientists have determined that elderberry is useful for managing allergies, for improving respiratory health and for treating the flu.

Elderberry also has antioxidant, anti-inflammatory and anticancer properties. While most species of the elderberry plant family contain toxic cyanide-based compounds, S. nigra is considered non-toxic. Even then it is recommended that the plant be cooked before it is used in food preparation.

Cantaloupe is a delicious fruit that has a wide variety of associated health benefits, including improved immune system strength, healthy skin and eyes, reduced chances of cancer, healthy lungs, and decreased stress levels, as well as the prevention of arthritis and boosted management of diabetes. These attributes are mainly due to the high levels of vitamins and minerals that naturally occur in this popular melon.

Cantaloupes are one of the most popular forms of melon in the USA and are grown widely in California as well as throughout Europe, although the original source of cantaloupe were actually in Africa, Iran, and India. It is less commonly grown and consumed in those areas in modern times. The North American variety is actually closely related to muskmelon, but it has adopted the European name of cantaloupe for all intents and purposes. It is a member of the Cucurbitacaea family and can be grown anywhere from 500g to 5kg (1-10 pounds).

Cantaloupe is a popular breakfast food, and is also good as an appetizer or element in fruit salads. Its mild, enjoyable taste increases as the fruit ripens, so many people wait until the flesh is soft and juicy before eating cantaloupes. The nutritive benefits of cantaloupe are derived from the high levels of vitamin-C, vitamin-A, vitamin-B6, potassium, Niacin, dietary fiber, and folic acid.

Cantaloupes not only have the beta-carotene and phytochemicals working in its favor against free radicals, but also a healthy dose of vitamin-C. Vitamin C similarly scavenges disease-causing free radicals and act as an important line of defense for a healthy immune system. Also, vitamin-C stimulates the production of white blood cells, which seek out and destroy dangerous bacteria, viruses, and other toxic substances of foreign bodies that may have found their way into our bloodstream. Cantaloupes are extremely powerful boosters for the immune system for these reasons and more.

Cantaloupe is rich in carotenes and antioxidants that boost the immune system and prevent infections. Cantaloupes contain a good dose of vitamin-C which scavenges disease-causing free radicals and act as an important line of defense for a healthy immune system. It also stimulates the production of white blood cells, which destroy viruses and bacteria.

Of the many systems working within the human body, the immune system is an excellent example of complex efficiency. A network of participating cells and organs, it synchronizes its responses when defending the body from infection and disease.

In its element, it has the capacity to remember diseases it has encountered and produce secretions and cells that can effectively defend the body from another recurrence. Moreover, it has an advanced communication system that can trigger an immediate response to an emergency and act according to the severity of the infection. Activated immune cells start producing substances that allow it to recruit other immune cells and guide it to the site of attack while at the same time allowing it to control behavior and growth.

However, when the system malfunctions by causing an inappropriate response to substances or cells that are native to the body, it causes autoimmune diseases that will require the intervention of medication that will suppress the system’s response. What causes the system to malfunction, however, is still unclear. It is believed that exposure to some drugs or bacteria by people with susceptible genes cause this phenomenon.

Cayenne-

Cayenne packs a nice kick and most of us use it to add a bit of heat to dishes. That kick also carries some great health benefits and cayenne is known to be anti-inflammatory, metabolism booster and cancer fighter. Research suggests that the capsiates (or non-spicy substances) found in many pepper varieties target a variety of pathways involved in cancer development and inflammation.

Oregano-

Commonly associated with Italian dishes, oregano is a fragrant herb that’s been shown to have exceptionally high antioxidant content. Research suggests that adding a mixture of herbs, including oregano, to meat can reduce the formation of oxidative stress markers that naturally occur with cooking. This is important because those markers are known to play a role in the formation of carcinogenic and atherogenic forming compounds.

Cooking liberally with herbs and spices will improve the taste and depth of your dishes while adding considerable health benefits to each meal.

Echinacea –

Echinacea is a popular herb that has been identified to boost immunity. Combined with goldenseal, another herb, or enjoyed alone as tea, this member of the daisy family has been found to prevent and treat upper respiratory tract infections as well as the common cold.

Ginseng –

This herb has many varieties. The most commonly studied variety is Panax ginseng, also known as Korean ginseng. Its main active component, ginsenosides, has been proven to have anti-inflammatory and anti-cancer properties. Clinical research studies have demonstrated that it may improve immune and psychological functions as well as conditions related to diabetes.

Garlic –

This spice has had a long history of medicinal value. In a recent study conducted by Dr. Ellen Tattelman, an assistant professor at the Albert Einstein College of Medicine of Yeshiva University, New York, it was reconfirmed that garlic indeed has cardiovascular, anti-microbial and antineoplastic properties. It’s also a perfect spice to use when doing sautéed dishes.

Astragalus –

Also from China, this herb stimulates the immune system and aids in digestion and adrenal gland functions. It is also a diuretic. The effectiveness of this herb is due to polysaccharides, saponins and flavonoids. It has also been taken to combat the common cold and flu. Its digestive health benefits demonstrate the lowering of stomach acidity, resulting to an increase in the body’s metabolic rates and the promotion of waste elimination.

Cat’s claw –

This herb from Peru is commonly used for stomach problems. Recently, however, it is becoming known as an exceptional immune response stimulator that helps the body to fight off infections and degenerative diseases. It contains oxindole alkaloids enhancing the immune system’s capacity to engulf and destroy pathogens.

From a practical perspective, taking in food which boosts the immune system while enjoying it at the same time can be a cost effective way to maintain health. Coupled with a healthy lifestyle, sufficient rest and a positive outlook in life, staying healthy does not have to cost an arm and a leg.

With the onslaught of cold and flu season, the looming of the H1N1 virus, and shortage of vaccines, it makes more and more sense to do what you can at home for your immune system. An easy way to do this is to avoid the surprising and not so surprising foods that lower your immune system. They are listed below, along with a few myths regarding it.

Your immune system is a network that works to keep harmful substances, such as viruses, bacteria and chemicals, from entering and triggering disease in the body. While a strong immune system lowers your risk for health problems and enhances healing once you have them, poor immune function increases your risk for illness and can slow or prevent healing. A healthy diet, limited in certain foods, may guard against these risks.

Red Meat-

Red meat is a top source of saturated fat, which may increase inflammation in your body, a common way your body reacts to harmful substances, injuries and disease. For boosted immune function it’s recommended to switch out the red meat from your diet in exchange for another source of protein. Choose oily fish for protein instead. Oily fish, such as salmon, mackerel and halibut, provide omega-3 fatty acids — essential fats with anti-inflammatory properties.

Fried Foods-

Fried foods, such as potato chips, french fries and fried pastries, are additional rich sources of saturated fat. Many also contain trans-fats, which can increase your LDL, or “bad” cholesterol and reduce your HDL, or “good” cholesterol, according to the American Heart Association, increasing your risk for heart disease significantly. For heightened benefits, replace fried foods in your diet with moderate amounts of healthy fat sources, such as nuts, seeds, avocados and vegetable oils.

Added Sugars-

Added sugars contribute sweet flavor and calories, but few nutrients, to foods. Other particularly sugar-rich foods include candy, colorful cereals, pancake syrup, jelly, jam, frosting, frozen desserts and commercially-prepared cakes, cookies, pastries and pies. Healthier alternatives include unsweetened apple sauce, all-fruit frozen bars, tea sweetened with stevia and low-sugar bran muffins.

Refined Grains-

Refined grains, such as white flour, instant rice and enriched pasta, contain few nutrients and little fiber compared to the natural whole grains they derive from. Increasing your fiber intake strengthens your immune function, so swap white bread and other refined foods out for 100 percent whole grain alternatives. Nutritious options include oats, barley, wild rice, brown rice and air-popped popcorn.

Soda-

These sugary drinks can contain anywhere from 30 to 50 grams of sugar in just one can. So imagine the damage a few sodas a day can do. According to “Associated Content,” sugar can lower your immune system just ten minutes after you drink it. The acid found in colas can also do damage to your intestinal tract, which allows germs to enter. Even diet sodas can hurt your immune system. The aspartame found in them can harm neutral cells within the body, making more room for infectious ones.

Acidic Foods Increase Acid –

Because the gastrointestinal tract is thought to effect the immune system, there are those who believe that eating acidic foods will damage the lining. However, according to Alice of Columbia University, digesting a grapefruit is like throwing a bucket of salt water into the ocean. It is acidic, but not nearly as much as the acids naturally found in your stomach and intestines. Those who are still concerned about acidic foods can find a list of the foods that contain the most, such as lemons and vinegar.

Many things such as stress and improper hand washing can lower your immune system. However, those watching what they eat and drink can also have a leg up. By taking stock of these ten surprising foods and myths that lower your immune system, you could sail through cold and flu season with no problem.

You wash your hands, chug O.J., avoid contact with sick people, and still come down with a fever. Um, what gives? These not-so-obvious things could be weakening your immunity. But rest assured—we’ve got simple fixes to keep your body strong this cold and flu season. A strong immune system is key to fighting off bacterial, parasitic and viral infections to keep our bodies healthy. The immune system also plays a role in restricting tumors and cancerous growths inside the body. It’s important to keep your immune system strong and healthy. Here are eight things that can make your immune system weaker.

Stress-

Stress can have a major negative impact on your immune system. When you experience continued stress, the adrenal glands release extra cortisol to help your body manage the stress. Elevated cortisol levels decrease the production of healthy prostaglandins, which support healthy immune function; while slowed prostaglandin production allows for inflammation, immune suppression, and more. During a period of elevated cortisol levels, immune system cells disappear from the blood. Natural Killer Cells are the part of the immune system most sensitive to increased cortisol levels.

Lack of Sleep-

Adequate, quality sleep is essential for immune system health. A study conducted in 2012 found that sleeping fewer than seven hours each night can significantly impair the ability of the immune system to work properly. During sleep, the immune system releases proteins called cytokines. Some cytokines help promote sleep, while others need to increase when you have an infection or inflammation or when you’re under stress. Infection-fighting antibodies and cells are also reduced during periods of reduced sleep.

The researchers in the 2012 study found a dramatic difference in immune response in subjects who slept four to six hours per night compared to those who slept seven to nine hours. Time was the critical factor, over quality of sleep. School-aged children may need 10 or more hours of sleep for optimal immune system health.

Lack of Exercise-

If you are a couch potato and don’t get enough exercise, your immune system could pay for your leisure. Studies have shown that exercise boosts your immune system by strengthening the cells in your body that are assigned to attack bacteria. These cells appear to work more slowly in people who do not exercise than in those who do exercise. Your body also produces antibodies during exercise that react to antigens such as bacteria or viruses by hunting them down and destroying them.

Exercise can also potentially help our immune system serve as a “cancer surveillance” system. In one small study, exercise was found to change immune cells into a more powerful disease-fighting form in cancer survivors who had just completed chemotherapy.

Poor nutrition-

The body needs the proper amount of vitamins, minerals, calories and protein for cells to grow and work properly. Without these, the immune system can grow weak and be less able to find and destroy germs. Whether your diet is poor because of food choices, food availability or even poor digestion, your immune system suffers. Good nutrition should include lot of fresh fruits and vegetables, whole grains and low fat milks. A diet that is healthy for the immune system should avoid excessive consumption of refined sugars and highly processed foods containing preservatives, pesticides and chemical additives.

Excessive alcohol-

Just like eating too much sugar, drinking too much alcohol can reduce the ability of white blood cells to kill germs. The more alcohol that you drink, the more damage that occurs to your immune system. Alcohol can impair the ability of the immune cells to function properly, increasing your risk of infectious diseases and cancer.

Smoking-

We have known for a while that smoking can increase your risk of lung cancer. Did you know that smoking, or even second hand smoke, can weaken or damage your immune system? Cigarettes contain more than 4,000 chemicals, all of which are extremely toxic to the body.

Low immune function refers to an underactive and poor performing immune system. The immune system’s prime function is to protect the body against infection and the development of cancer. Support and enhancement of the immune system is perhaps the most important step in achieving resistance to disease and reducing susceptibility to colds, flus, and cancer. Supporting the immune system involves a health-promoting lifestyle, stress management, exercise, diet, and the appropriate use of nutritional supplements and herbal medicines.

With the flu season upon us and winter always right around the corner staying well while those around you sniffle and sneeze requires that you extract as much nutrition from your diet as you can, loading up on the foods that pack the biggest nutritional punch. Avoiding processed foods, grains, and sugar will go a long way toward strengthening your immune system. However, you can do even more by selecting foods that are loaded with specific immune-boosting nutrients.

Eating a diet rich in the following foods will be far better for your health than loading up on handfuls of supplements, or worse yet, falling victim to vaccines that expose you to health risks far worse than influenza. Below, I have outlined what I consider to be the absolute best foods you can eat to help protect yourself this season, although the list is certainly not exhaustive.

Your immune system is your body’s security system. It’s your natural defense against harmful organisms that cause sickness and contagious outbreaks. You come in contact with these agents every day and most are neutralized by your immune system without you even knowing it. However, if your immune system is weak, it may not win the battle against invading organisms, and that’s when you can get sick.

The quality of your immune system relies on you — what you eat, what you’re exposed to, your physical health, and even your mental health. Suffice to say, you can support your immune system with nutrition, you can support it by bolstering your defenses and reducing the invading microorganisms it has to defend against, and you can support it by having good physical and mental health.

Vitamin D-

Vitamin D, AKA the sunshine vitamin, is another nutrient that keeps your immune system strong. In fact, vitamin D deficiency has been directly linked to a compromised immune system. Exposure to sunlight is the best way to encourage your body to produce vitamin D, but it’s not always accessible. Vitamin D supplementation is an easy way to fill the gaps, and make sure to choose vitamin D3 over vitamin D2.

Probiotics-

The good bacteria in your gut are known as probiotics and are responsible for supporting digestion, combating harmful organisms, and keeping your immune system in check. Considering that 70% majority of your immune system resides in your gut, maintaining a balance of probiotic bacteria is essential for nurturing your immune defenses. Probiotic-rich foods like kombucha, sauerkraut, and kefir, or a high-quality, probiotic supplement can help balance your ratio of good to bad bacteria. A probiotic supplement is another effective way to encourage good balance.

Turmeric-

A yellowish spice popular in Indian dishes, turmeric has a number of proven health benefits for the human body. It’s high in antioxidants to protect immune cells from free radical damage. In addition, some studies have reported that the active ingredient in turmeric — curcumin — may be responsible for supporting the action of T cells, B cells, and natural killer cells. This immunomodulatory effect seems to provide support for the body against a wide range of viruses, fungi, and pathogenic bacteria. Add 1/2 to 1 tsp. of turmeric to your meals, or take a high-quality turmeric supplement to provide further nutritional support.
Fermented Foods-

If you are serious about boosting your immunity, then adding traditionally fermented foods is essential. One of the most healthful fermented foods is kefir. Kefir is an ancient cultured, enzyme-rich food full of friendly microorganisms that balance your “inner ecosystem” and strengthen immunity. Besides kefir, other good fermented foods include natto, kimchee, miso, tempeh, pickles, sauerkraut, yogurt (watch out for sugar), and olives. Friendly bacteria have a powerful, beneficial effect on your gut’s immune system, your first line of defense against pathogens, and aid in the production of antibodies

Coconuts and Coconut Oil-

Besides being excellent for your thyroid and your metabolism, coconut oil is rich in lauric acid, which converts in your body to monolaurin. Monolaurin is the actual compound found in breast milk that strengthens a baby’s immunity. A great deal of research has been done establishing the ability of lauric acid to enhance immunity. This medium-chain fatty acid (MCFA) actually disrupts the lipid membranes of offending organisms. When selecting coconuts and coconut oil, make sure you choose organic ones that are unrefined, unbleached, made without heat processing or chemicals, and are non-GMO.

When you examine this list and begin to condense it down, it doesn’t take long to see that promoting the health of your immune system is similar to promoting your overall health. Give yourself good nutrition, appropriate supplementation, physical fitness, and a de-stressed mind — these tactics are absolutely powerful for transforming your health and catapulting you into a more energetic, vibrant state of life.