Whether you're fighting off a cold or just looking to prevent future illnesses, adopting an immune boosting diet can help you stay healthy. Making some simple adjustments to your daily diet with foods that you eat all the time can help your immune system function at its best.
General Information
According to the Cancer Project, a group of doctors who advise cancer patients on ways to boost immunity in order to fight disease, certain nutrients can help our bodies fight off infection by strengthening our immune system. Immunity cells, or white blood cells, fight more effectively when they are well nourished, and some foods can help these cells perform better.
Foods That Defend Against Bacteria
According to Radha Chitale, from the ABC News Medical Unit, yogurt and kefir contain healthy doses of good bacteria, called probiotics that can protect the body against harmful bacteria and infections, especially those in the intestinal tract. Probiotics can lead to an improved immune response by increasing the body's white blood cell count. Look for yogurts with live or active cultures, namely the lactobacillus and bifidobacterium strains. In addition to probiotics, kefir contains good yeasts that help fight off pathogenic yeasts in the body.
Herbs and Spices
Turmeric, a spice found in all yellow curries, contains curcumin, a polyphenol with strong cold and flu-fighting properties, according to Chitale. Garlic is abundant in sulfur-containing compounds, which are effective against bacterial, viral, fungal and parasitic infections. Chitale writes that garlic also enhances the immune system and has antioxidant properties, which protect cells from damage. Oregano also has antimicrobial properties, which protect against colds, flu and indigestion.
Vitamins and Minerals
According to Chitale, vitamin C helps increase white blood cell count and antibody production. Red bell peppers, strawberries, and citrus fruits are good sources of vitamin C. Zinc enhances the function of T cells, which help identify foreign antigens and alert the immune system to invaders. Lean meats, poultry and seafood, especially oysters, are the best sources of zinc.
Antioxidants
According to the Cancer Project, beta-carotene is an important antioxidant that boosts immune function. The best sources of beta-carotene are orange and yellow vegetables and fruits as well as green, leafy vegetables. Chitale writes that green tea, which is rich in the antioxidant EGCG, can inhibit a virus's ability to replicate, thereby improving the body's overall immune response.
Other Considerations
Most nutrients are better absorbed by the body from food than from supplements, but the Cancer Project also recommends taking a multi-vitamin daily. Fatty foods can actually impair your white blood cells' ability to work, so cutting back on all animal fats, including meat and dairy products, as well as oils from vegetables, can keep immunity high.
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