A healthy, well-balanced diet is key to supporting your immune system. If the main focus of your diet is highly processed foods, you might be missing out on essential nutrients. This can lead to a loss of energy and make you more susceptible to illness and disease. According to natural health expert Dr. William Sears, you can increase the power of food even more by adding certain herbs into the mix. For example, echinacea can be added to smoothies to help fight infections, protect your digestive and respiratory systems and in general boost your immune function.
Foods Rich in Antioxidants
According to natural health expert Phyllis A. Balch, CNC, in her book "Prescription for Natural Healing," antioxidants enhance your overall health, protect against disease and slow down the production of free radicals, which lead to premature aging. The best antioxidants are beta carotene, vitamin E and vitamin C. All three vitamins are abundant in the vegetable world, especially in green leafy vegetables, citrus fruits, berries, pumpkin and squash, tropical fruits such as mango and papaya, tomatoes and avocados.
Fish
Fatty fish like salmon and tuna is rich in omega-3 fatty acids, which can boost the production and activity of white blood cells, helping them fight infections more effectively. The immune system booster effect is especially strong when omega-3 fatty acids are consumed alongside vitamin E. Good sources of vitamin E include sunflower oil, nuts and sweet potatoes. If you're a vegetarian, flax seeds are also a rich source of omega-3 fatty acids.
Garlic
Known to many as a "natural antibiotic," garlic increases the production of infection-fighting cells, as well as boosting your immune system and helping your body get rid of toxins. Garlic is also a good source of selenium, which also has disease-fighting properties.
References
- USA Weekend: Foods that Boost Your Immune System
- Ask Dr. Sears: Feeding Your Immune System
- The Daily Mail: Garlic, the Immune System Booster
- "Prescription for Natural Healing"; Phyllis A. Balch, CNC; Avery Publishing Group; 2004
