The immune system functions by protecting you against bacteria, viruses and infections that cause diseases.There is no scientific proof that links a change in lifestyle and eating habits to a more effective immune system. Researchers are conducting studies to see what effects factors such as aging, exercise, stress, herbal supplements and diet play in the function of the immune system. Following a healthy lifestyle combined with a diet high in fruits, vegetables, whole grains and healthy fats can keep your immune system strong and healthy in the meantime.
Function of White Blood Cells
White blood cells are vital for a healthy immune system to fight infections and viruses. Research shows that vitamin C produces more white blood cells in the body, according to AskDrSears.com. Vitamin C is necessary for maintaining a healthy immune system, healing wounds and fractures and building tissue, bones and teeth. This nutrient also appears to help reduce the risk of heart disease and stroke. The best sources for vitamin C are bell peppers, collard greens, kale, strawberries, kiwis, cabbage, mangoes and grapefruits.
Benefits of Bioflavonoids
Bioflavonoids are a group of nutrients that help the immune system protect the body from pollutants attacking your body's cells. Taxifolin and rutin are two important bioflavonoids found in citrus fruits such as oranges and grapefruits that aid in the absorption of vitamin C. Ellagic acid is commonly found in strawberries, blackberries, cherries and grapes. According to Dr. James Balch, ellagic acid blocks cancer-inducing cells. Catechins are another bioflavonoid that slows down the aging process that weakens the immune system. Catechins can be consumed through green or black teas.
Function of T-cells
Dr. Barry Sears says that zinc increases the number of T-cells your body produces to help fight infections. This is especially true for the elderly who have a weakened immune system due to a zinc deficiency. T-cells also play a role in fighting cancer and the formation of more antibodies. Be aware that too much zinc from supplements can actually inhibit the immune system. Consume your daily requirement of zinc through food sources such as pumpkin seeds, pine nuts, seaweed, crab, oysters, beef and dark turkey meat.
Function of B-cells
According to Judith Wills, author of "The Food Bible," vitamin E has been shown to increase your body's immune response. It also acts as an antioxidant in protecting against heart disease and aging. Vitamin E helps the body to produce more B-cells, which produce antibodies and destroy germs and bacteria. The best sources of vitamin E are wheat germ, sunflower seeds, almonds, hazelnuts, pine nuts, Brazil nuts, sweet potatoes and tomatoes.
Benefits of Carotenoids
The most common type of carotenoid is beta-carotene, which converts to vitamin A. According to Sears, beta-carotene increases the production of infection-fighting cells. The carotenoid also acts as an antioxidant to protect against free radicals that increase the signs of aging. Beta-carotene also has anti-cancer properties because it generates immune cells called macrophages that kill cancer cells. Food sources that contain carotenoids include carrots, sweet potatoes, dark-green leafy vegetables, mushrooms, squash and pumpkin.
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