The immune system is the body's main defense system against colds, infections and diseases. People who have lower immune system function are more likely to get sick than others. Some people have lower immune system function than others because they work in a hospital or around children. People with diseases like AIDS and cancer also have lower immune system function. Eating the right types of foods can help to increase white blood cell production, which strengthens the immune system and decreases a person's chances of getting sick.
Oranges
Many people know that oranges are good for the immune system but they don't often understand why. Oranges are rich in vitamin C, which helps to boost the immune system. The Cancer Project states that vitamin C is an antioxidant that helps protect the body from free-radical damage, which leads to many diseases. Dr. Bill Sears, a professor at the University of California at Irvine states that the vitamin C in oranges increases the body's levels of interferon, which coats cell surfaces and stops viruses from entering. Eating an orange a day can keep the immune system strong and prevent infections.
Salmon
Salmon is a fatty fish that provides numerous health benefits to the brain and body alike. Sears states on his website that the omega-3 fatty acids found in salmon can reduce the occurrence of respiratory infections and boost the immune system to fight other sicknesses. He states that omega-3 fatty acids help the body produce phagocytes, which are the white blood cells responsible for getting rid of harmful bacteria.
Turkey
Another immunity-boosting food is turkey, especially dark meat turkey. Sears states on his website that there are about 3.8 mg of the mineral zinc in a 3 oz. serving of dark meat turkey. Zinc helps boost the immune system by increasing the production of white blood cells and helping them to fight off infections more effectively. Zinc also increases the production of T-cells, which work to prevent infections from getting into the body. The Cancer Project even states that zinc can help to fight off colds and shorten the duration of time that a person suffers from a cold. Sears recommends that people get about 15 to 25mg of zinc a day.
Fortified Cereals
Most cereals available in grocery stores are fortified with a variety of vitamins and minerals to meet the dietary needs of Americans. Fortified cereals can help to boost the immune system because they are full of minerals like iron and selenium, which can sometimes be hard to get in the diet. Fortified cereals also have vitamin E and up to 15mg of infection-fighting zinc per 1 oz. serving, according to Sears.
