Foods to boost the Immune System

Written by The Blue Heron Clinic

With the cold and flu season upon us, many people are searching for ways to boost their immunity, but with so many treatments and remedies claiming to do just that, how do you know what to do? The answer is easier than you may think especially when you include foods to boost the immune system in your diet!

Why is a Healthy Immune System Important?

Your immune system is comprised of many cells, tissues, and organs in the body that work together to fight germs. Phagocytes, T-cells, and B-cells (all types of white blood cells) are the toughest fighters in the body. These cells work together to identify threats within your body and remove them before you become sick. Without your awareness, your body's immune response kicks in and fights thousands of invaders. If you have compromised immunity, your body cannot fight these attacks properly.

Like all cells, immunity cells are susceptible to breakdown caused by free radicals in the body. Keeping that in mind, one of the first things to do is eat foods to boost immunity that contain high levels of antioxidants. Two of the most important vitamins for immune health are vitamins C and E – both antioxidants.

Vitamin C – Benefits and Natural Sources

White blood cells store a high volume of vitamin C to protect themselves from free radical damage. Without enough vitamin C, your body must produce cells more often and utilize more of them to fight infection because they become damaged more easily.

Vitamin C is often associated with citrus fruits, and while that is a great source, there are others to consider. Red, yellow, and orange bell peppers offer well above the recommended dosage of vitamin C in a ½ cup serving. The same amount of broccoli will provide more than half of your vitamin C needs for the day. Sweet potatoes, strawberries, bok choy, Brussels sprouts, and cantaloupe are also excellent sources.

Vitamin E – Benefits and Natural Sources

Vitamin E is the primary fat soluble antioxidant that shields cells from free radicals. Vitamin E has also been shown to enhance the functioning of T-cells. An adequate supply of this vitamin may actually reverse some of the symptoms of aging that cause a declining immune system.

Many foods contain vitamin E but the most concentrated sources are seeds, nuts, and plant-based oils. Wheat germ has the highest levels of vitamin E, providing 100% of the RDI with just 1 tablespoon. Fortified cereals and grain products also contain reasonable amounts of vitamin E if you find your diet lacking.

Zinc – Benefits and Natural Sources

Though not yet mentioned, zinc role in immune health. This mineral allows the body to create and activate T-cells. Since the absorption of other vitamins is dependent upon zinc, without it, the body cannot utilize vitamins C or E well. Zinc also plays a critical factor in maintaining the skin and mucous membranes, helping us heal faster so there is less chance of bacteria or infection forming when we are wounded.

Oysters are easily the best natural source of zinc, packing in over 500% of the RDI in just 6 of medium size. Other meats, shellfish, and poultry are also good sources, though none provide even 100% of the zinc you should have in a single serving.

Superfoods which Boost Immune Health

There is a lot of talk about superfoods these days, and it's ok to believe the hype! Garlic, onion, and fatty acids are just three of the foods to boost immunity that are considered superfoods.

One clove of garlic contains enough sulfuric compounds to wipe out infection and bacteria, especially if ingested raw. Garlic also helps increase the activity of T-cells in the body. Since garlic and onion come from the same family of foods, they provide many of the same immunity benefits.

Fatty acids are essential to neurological function which allows the brain to send the body signals. Without the fatty acids to protect our nerve cells, the body would not get the proper signals to send white blood cells to work. Fish, seeds, and seed oils are excellent sources.

Foods to Avoid

Greasy, fried foods including fast food should be avoided as often as possible. Not only can these increase cholesterol and blood pressure, but they also lead to weight gain. Being overweight or obese can affect the ability of your white blood cells to multiply properly or to produce antibodies.

Excess alcohol also decreases the white blood cells ability to function and drains your cells of other nutrients, making you less able to fight infection. Refined sugar has a similar effect, but it much faster acting, starting to impact your cells in as little as 30 minutes. Tobacco use should also be reduced or eliminated as this drains your body of vitamin C.

The Blue Heron Clinic

The Blue Heron Clinic provides natural cold and flu treatment and prevention using alternative medicine therapies such as acupuncture, reiki, reflexology and vitamin supplementation. The use of alternative medicine in the treatment of disease including cold and flu symptoms is increasing year by year due to the safety and effectiveness of alternative medicine. If you think you may be developing a cold or flu don't wait until the symptoms become distressing - take action today.