Super foods are foods that provide potent immune system-strengthening benefits and help prevent or reduce the effects of medical conditions. While countless foods could be coined "super foods," according to Dr. Nicholas Perricone, dermatologist and author of "Forever Young: The Science of Nutrigenomics for Glowing, Wrinkle-Free Skin and Radiant Health at Every Age," those rich in antioxidants, essential fatty acids and/or fiber top many professionals' lists. For best results, incorporate a variety of nutrient-rich foods into a healthy, balanced diet.
Fruits and Vegetables
Many of the richest dietary sources of antioxidants can be purchased in the produce section of your local grocery store. The antioxidants vitamin C and vitamin A and natural chemicals that give fruits and vegetables their color provide potent virus and harmful bacteria-fighting benefits. To meet your recommended five to nine fruit and/or vegetable servings daily, Dr. George L. Blackburn, associate director of the division of nutrition at Harvard Medical School, suggests filling two-thirds of your meal plate with plant-based foods, including fruits and vegetables. Varieties particularly rich in vitamins C, A and other disease-fighting nutrients include citrus fruit, papaya, cantaloupe, mangos, berries, leafy greens, broccoli, bell peppers, brussels sprouts and winter squash.
Lean Meat and Seafood
Lean meat and seafood provide significant amounts of protein and nutrients, such as iron, B vitamins and zinc. The mineral zinc plays an important role in immune system function, according to the Office of Dietary Supplements. Severe zinc deficiency represses your immune system's capabilities, while a mild deficiency can hinder the ability of your white blood cells to fend off toxins. Low zinc intake has also been linked with increased risk for infections, such as pneumonia, in people with weak immune systems. Valuable sources of zinc include oysters, beef shanks, crab, pork shoulder, chicken and lobster. Fatty fish such as salmon, albacore tuna, herring, lake trout, halibut and flounder provide additional benefits of omega-3 fatty acids -- healthy fats known to reduce inflammation triggered by infection, injury or disease.
Whole Grains
Whole grains are grains that, unlike refined grains, have maintained their nutrient, protein and fiber content during food processing. Whole grains are rich sources of the mineral selenium, which boosts your immune system and helps prevent damage caused by cancerous cells. Increasing your whole-grain intake may also reduce your risk for high cholesterol, hypertension and heart disease. To reap ample benefits from whole grains, replace refined carbohydrate sources -- such as enriched breads, pasta, cereals and baked goods -- with whole-grain foods. Choose old-fashioned oatmeal over sugary cereal, for example, and 100 percent whole-grain bread over white bread. Additional healthy whole-grain food options include brown rice, wild rice, quinoa, air-popped popcorn, pearled barley and whole-grain cold cereals.
References
- CNN Health: Follow This Eat-right Plan to Fortify Your Immune System
- Office of Dietary Supplements: Zinc
- The Ohio State University Extension Family Nutrition Program: Choose Whole Grains For The Company They Keep!
- "Forever Young: The Science of Nutrigenomics for Glowing, Wrinkle-Free Skin and Radiant Health at Every Age"; Nicholas Perricone, MD; 2010
