Eating to Enhance your Immune System

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Boosting the Immune System Through Foods We Eat and Don't Eat:

Foods that Increase your Immunity so that your Body can Fight Disease

 

" Nutrition plays an important part in maintaining immune function, " explains

George L. Blackburn, M.D., Ph.D., associate director of the division of

nutrition at Harvard Medical School in Boston, Massachusetts. " Insufficiency in

one or more essential nutrients may prevent the immune system from functioning

at its peak. "

 

A healthy diet builds a strong immune system and helps you fight disease. A

healthy diet positively affects your mood and allows you to cope with stress

better. Eating for a strong immune system can involve a lifestyle change for

some, but it is well worth it!

 

Try These Foods To Boost Your immunity!

 

1. Vegetables are huge for enhancing the immune system. Asparagus is very high

in Vitamin C which increases the production of infection-fighting white blood

cells and antibodies and increases levels of interferon, the antibody that coats

cell surfaces, preventing the entry of viruses. Carrots and sweet potatoes

contain high amounts of beta carotene which increases the number of

infection-fighting cells, natural killer cells, and helper T-cells, as well as

enhance the ability of the natural killer cells to attack cancer cells.

Vegetables are the best source of the vitamins, minerals, and phytochemicals

that are known to protect the body against many diseases, including cancer. They

are best prepared lightly steamed or sauted in olive oil or juiced. You can

spice with turmeric (a good anti-inflammatory.)

 

2. Fresh fruits are also great for the immune system. Berries are particularly

noted for their cancer preventative abilities and high antioxidant content.

Blueberries, nature's only 'blue' food, are a rich source of polyphenols, potent

antioxidants that include phenolics acids, tannins, flavonols and anthocyanins.

Pomegranate fruit seeds appear to enhance immune function as well as help keep

blood lipid levels healthy. The phytochemicals that color fruits serve as

antioxidants that promote immune function, says Charles Stephensen, Ph.D., a

research scientist with the USDA's Western Human Nutrition Research Center at

the University of California, Davis. " These nutrients help ensure that

lymphocytes can divide and reproduce properly in response to a virus and that

the neutrophils and macrophages that engulf and kill invading bacteria can do

their job, " Stephensen says. Try to eat two different color fruits or vegetables

at each meal to maximize the variety of vitamins, minerals, and antioxidants you

are getting.

 

3. High quality protein is important for maintaining rapid production of cells

to support the immune system and boosting energy. As much as possible, look for

organic lean meat and poultry. Lean beef, poultry and pork are good sources of

Zinc. Zinc helps white blood cells and other antibodies reproduce more quickly,

and it makes them more aggressive so they're better at fighting off infections.

Zinc also prevents bacterial and viral growth directly, either by poisoning the

infectious agents or encouraging immune reaction at the site of infection. Zinc

deficiency is one of the most common nutritional shortfalls among American

adults, especially for vegetarians. Fish are another good source of protein,

especially those high in Omega-3 fatty acids, which are important for building

the body's immune response. Vegetarian sources of protein include lentils,

beans, nuts, whey, and soy products such as tofu and tempeh, and they have the

added benefit of fiber, which meat does not provide. Small quantities of fresh

almonds, walnuts, and pumpkin seeds are also good sources for zinc and healthy

fats. If you don't consume enough protein, you'll manufacture fewer white blood

cells to combat antigens.

 

4. Mushrooms such as shitake, oyster, and other Asian varieties, are noted for

their immune-enhancing abilities. Rich in compounds called beta glucans,

mushrooms boost the production of NK-cells and T-cells in your body to help

prevent infections. Studies also show that mushrooms increase the production and

activity of white blood cells, making them more aggressive which is good for

fighting infection.

 

5. Limit your total fat intake to 30 percent of daily calories, with five to 10

percent from saturated fats. Reducing fat can boost immune function by enhancing

T-lymphocyte function. The type of fat you consume is equally important as the

amount. Consume sources of unsaturated fats, such as canola oil, olive oil,

nuts, avocados, and seeds. And increase your intake of omega-3 fatty acids (from

fatty fish like salmon, halibut, and sardines), which help fight inflammation

and free your immune system to defend against antigens.

 

6. Whole grains are a valuable source of the vitamins, minerals and fiber that

are an essential part of keeping the immune system healthy. Fiber helps cleanse

the colon of toxins and helps prevent intestinal infections. Cooked grains can

be a great substitute for breakfast cereal, pasta, white rice, and white

potatoes. Oats and barley contain beta-glucan, a type of fiber with potent

antimicrobial and antioxidant capabilities. Eat whole grains not the flour to

get all the health benefits. Whole grains: Barley, Brown rice, Buckwheat, Bulgur

(cracked wheat), Millet, Oats, Wild Rice, and Quinoa

 

7. Green tea is a rich source of a type of antioxidant called a catechin, and

preliminary research has found that a specific catechin, egcg, may give the

beverage antigen-fighting abilities. When researchers at the University of

Sherbrooke in Canada added green tea to lab samples of the adenovirus (one of

many viruses that causes colds), they discovered that egcg inhibited the virus'

ability to replicate. Similarly, researchers in South Korea found that egcg can

also stop the influenza virus from replicating. Green tea catechins can improve

lymphocyte responses and seem to have anti-inflammatory effects so use it as a

replacement for things like soda or coffee. Green tea is also a great source of

L-theanine, an amino acid that triggers the release of germ-fighting compounds

from your T-cells. In one study, tea drinkers transformed their immune system T

cells into " super cells " that pumped out 10 times more cold and flu

virus-fighting interferon - proteins that defend against infection!

 

8. Add yogurt or kefir to your diet daily. These foods contain probiotics, good

bacteria that stimulate immune system cells in the gastrointestinal tract.

" Normal, healthy bacteria that colonize the GI tract help you resist bad

bacteria and detoxify harmful substances, " explains Susanna Cunningham-Rundles,

Ph.D., a professor of immunology at Weill Medical College of Cornell University

in New York City. In addition to their protective effect in the gastrointestinal

tract, probiotics also may help stimulate immune-cell production system-wide. In

a recent study, those who ate ordinary yogurt daily for two weeks raised their

T-lymphocyte cell count by nearly 30 percent. Many yogurts also contain vitamin

D, which scientists are now focusing on as a critical factor in immune function.

 

9. Drink lots of filtered or spring water! Water eases the job of the kidneys

and liver to process and eliminate toxins from the blood. Water helps keep

mucous membranes moist enough to combat the viruses they encounter. Water is

also a little known tool for reducing sugar cravings as sugar cravings are often

just the result of dehydration. Try to have 6 to 8 glasses of pure water every

day. Using a straw helps me drink more. Maybe it will work for you too!

 

Eating a healthful, balanced diet that includes whole grains, fresh fruits and

vegetables, and healthy sources of protein is the best way to increase immunity

and health. " Not only are essential nutrients critical for the production and

maintenance of key germ-fighting cells in the immune system, but a balanced diet

also has a strong effect on vascular function, and the immune system is

dependent on blood flow, " says David Katz, M.D., M.P.H., director of the Yale

Prevention Research Center in New Haven, Connecticut.

 

It is also imperative in supporting the immune system to reduce toxin intake. If

we can free the immune system up from dealing with foreign substances it can

focus its efforts on fighting colds, viruses, and other disease.

 

To boost the immune system, try to avoid or reduce consumption of:

 

- Meats treated with antibiotics and growth hormones.

 

- Processed convenience foods full of additives, dyes and sodium.

 

- Synthetic foods with hydrogenated or artificial fats and artificial

sweeteners.

 

- Sodas and other foods high in sugar. (When white blood cells are exposed to

high levels of sugar in the bloodstream, they have a decreased ability to engulf

bacteria and have weakened systemic resistance to all infections.)

 

- Caffeine. One cup of coffee is enough! Black tea has caffeine too but less

than coffee. Caffeine is a diuretic that contributes to the body's loss of

important nutrients, such as calcium, magnesium, and potassium and can raise

anxiety levels.

 

- Alcohol (depresses the nervous system, inhibits the bone marrow's ability to

regenerate blood cells, is toxic to the liver, depletes B-vitamins, and is

dehydrating) Those with Hepatitis C should not place this extra strain on the

liver- ever.

 

- Hydrogenated vegetable oils, including shortenings and margarine. These are

all sources of free radicals. Trans fats (found in margarines and many

commercial baked goods) can contribute to chronic low-grade inflammation in the

body.

 

- Nitrates have been shown to cause cancer and should be avoided. They are found

in hot dogs, sausages, salami and smoked meats.

 

- Pesticides and chemical fertilizers in produce that is not organic.

 

- Too much fried food. High-fat diets appear to impair the immune system by

decreasing the function of T-lymphocytes

 

A poor diet and poor quality foods create a compromised digestive system that

leads to poor absorption of important vitamins and minerals, as well as food

allergies and a weakened immune system. Begin to eliminate or reduce one or two

negatively impacting foods, and at the same time, add more of the beneficial

ones. Notice how this starts to affect your digestion, your energy level, even

your moods. As you start to feel better, you will be more motivated to keep

making changes. Adequately feeding your immune system boosts its fighting power.

It will feel good to know that your health is improving and you are in charge of

this change! Supporting your immune system is one of the best tools you have to

help you fight disease, such as Hepatitis C, whether you pursue conventional or

alternative medicine.

 

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