Fighting foreign invaders and protecting you from getting sick is the job of the immune system. The immune system is an organization of cells, tissues and organs that all work to recognize and destroy harmful substances in the body. In order for the immune system to properly defend your health, you must provide it with the support it needs to do its job.
Echinacea
American Indians made extensive use of echinacea, according to the University of Maryland Medical Center. This herb is native to the United States and the southern parts of Canada, and is available in tea, extract, capsule or juice forms. Echinacea is popular among alternative medicine users as an immune system booster, and to help fight infections. As of 2010, The National Center for Complementary and Alternative Medicine is supporting studies investigating echinacea's influence on the immune system.
Vitamin C
Vitamin C is involved with healthy immune system functioning, according to the Office of Dietary Supplements. The recommended daily allowance for an adult male is 90 mg, and 75 mg for an adult female. You can take vitamin C in supplement form, or you can find dietary sources of vitamin C in foods such as oranges, strawberries and tomatoes.
Vitamin A
The mucus membranes that line your respiratory tract help prevent the entry of harmful bacteria. The Office of Dietary Supplements states that vitamin A helps keep these membranes healthy and able to provide a strong barrier against infection, and promotes a healthy immune system. Food sources of vitamin A include liver, milk products, carrots, spinach and cantaloupe. The recommended daily allowance of vitamin A for adult males is 3,000 IU, and 2,310 IU for adult females.
Asian Ginseng
According to the National Center for Complementary and Alternative Medicine (NCCAM), Asian ginseng is purported to help boost immune function. NCCAM is supporting further studies to validate Asian ginseng's effect on the immune system. Currently, Asian ginseng is available in capsule, tea or extract form.
Goldenseal
Goldenseal is highly popular in the United States, where it can be found growing wild in the northern regions. Goldenseal is used in alternative medicine as an immune booster and is known as a natural antibiotic. These qualities are due to a chemical compound called berberine that is found in goldenseal. However, the National Center for Complementary and Alternative Medicine states goldenseal may not be a viable source for berberine because the concentration of berberine in goldenseal is very low. Despite this warning, goldenseal is still a favorite in alternative medicine for supporting the immune system.
Zinc
Although zinc deficiencies are rare, the body is unable to produce or store zinc, so a daily intake is required. Zinc supports the white blood cells of the immune system. This mineral is found in many fortified breakfast cereals, beef, baked beans, yogurt, milk and almonds, among many other foods. The recommended daily allowance of zinc for adult males is 11 mg, and 8 mg for adult females.
