The immune system is a complex arrangement of cells, tissues and organs that help protect your body from illness and disease-causing invaders. The immune system includes the lymphoid organs, comprised of the tonsils, adenoids, lymph nodes, spleen, appendix, bone marrow and the thymus. Equally important parts of the immune system are the lymphocytes, which are white blood cells that patrol for foreign microbes in the blood stream. Eating the right foods can help strengthen your immune system, reducing your risk of getting sick and developing chronic disease.
Antioxidant Vitamins
Antioxidants protect the cells in your body from damage caused by free radicals. Free radicals are produced during your body's normal metabolic processes and by environmental exposure to pollutants and radiation, and may contribute to heart disease and cancer. Many foods like fruits and vegetables, whole grains and nuts include important vitamins with antioxidant properties like beta carotene, vitamin C and vitamin E. To ensure adequate intake of these immune boosting vitamins, include citrus, berries, legumes, leafy greens, cabbage, broccoli, almonds, oats and dark chocolate in your diet.
Immune Boosting Minerals
Essential minerals such as iron, selenium, copper and zinc also help your immune system to function correctly. A deficiency in iron can negatively affect your immune system, increasing your susceptibility for contracting an infection. Iron rich foods include fortified cereals, clams, oysters and organ meats. Selenium acts as a powerful antioxidant and is plentiful in foods such as Brazil nuts, tuna, beef, cod and turkey. Copper is thought to have antioxidant properties and can be found in seafood, liver, green vegetables, whole grains, wheat bran, lentils and nuts. Zinc helps your body to fight off bacteria and viruses and can be found in foods like oysters, red meat, poultry, crab, lobsters and fortified breakfast cereals.
Health Promoting B Vitamins
Two of the B vitamins are known to play a part in immune system health. Vitamin B-6, known as pyridoxine, is involved in the proper function of the immune system because of its role in protein metabolism and cellular growth, and it helps keep the thymus, spleen and lymph nodes healthy. Fortified cereals, beans, meat, poultry, and fish are good sources of vitamin B-6. Folic acid, also known as vitamin B-9, helps produce and maintain new cells, makes RNA and DNA and helps prevent changes to the DNA that may increase the incidence of cancer. Folic acid can be found in leafy greens, citrus fruits, and legumes.
Cancer Fighting Phytochemicals
Phytochemicals, sometimes known as phytonutrients, are compounds found in plant foods that may have healthful benefits. Hundreds of phytochemicals have been identified and many of them are thought to offer some protection against cancer. Eat a varied diet full of fruits and vegetables, and focus on leafy greens and red, orange, yellow and purple fruits to ensure your intake of these phytochemicals.
References
- National Institute of Allergy and Infectious Diseases: The Structure of the Immune System
- Mayo Clinic: Food Sources the Best Choice for Antioxidants
- Centers for Disease Control and Prevention: Iron and Iron Deficiency
- National Institutes of Health, Office of Dietary Supplements: Selenium
- American Cancer Society: Copper
- National Institutes of Health, Office of Dietary Supplements: Zinc
