A weakened immune system results in an increased susceptibility to illness and a properly functioning and healthy immune system plays an essential role in good health. You are what you eat, as the old adage says, and what you eat can indeed have a profound effect on how well your immune system functions.
Vitamin C Rich Foods
Vitamin C, perhaps the single most important vitamin for immune system health, supports the production of lymphocytes, the white blood cells that help your body fight off infectious organisms such as viruses and bacteria. Fruits such as lemons, limes, oranges, grapefruits, guava, strawberries and kiwi, and vegetables, such as broccoli and green peppers, provide significant sources of vitamin C.
Vitamin A Rich Foods
Vitamin A, and its derivative beta-carotene, provide antioxidants to scavenge excess free radicals, which would otherwise accelerate aging and increase the risk of cardiovascular disease and cancer. In her book "Prescription for Nutritional Healing," Phyllis Balch refers to vitamin A as the "anti-infection vitamin" and it works synergistically with beta-carotene to support your immune system. Meat and poultry sources of vitamin A include liver, kidney and egg yolks. Vegetable and fruit sources of beta-carotene include pumpkin, sweet potato, broccoli, spinach, carrots, red peppers, watermelon and peaches.
Vitamin E Rich Foods
Vitamin E, also an antioxidant that prevents free-radical induced damage to your cells and DNA, plays an integral role in your body's defense system. Vitamin E stimulates the production of natural killer cells -- those cells that seek out and destroy germs and cancer-causing carcinogens. Vitamin E also stimulates the production of B-cells that destroy bacteria. According to Askdrsears.com, vitamin E could reverse immune system decline commonly associated with aging. Good sources of vitamin E include sunflower, sesame and other seeds, vegetable oils and whole grains.
Zinc Rich Foods
Zinc, a mineral that boosts the immune response, promotes healing of wounds and infections. The mineral also supports and protects your liver, which keeps you healthy by detoxifying harmful substances. Good sources of zinc include fish, seafood, oysters, meat, poultry, eggs, cheese, beans, unprocessed grains and cereals.
Garlic
Garlic, a powerful immune booster and antioxidant, increases white blood cells, natural killer cells and antibody production, all of which fight off harmful, infectious organisms such as bacteria, fungi and viruses. The flavorful herb also helps to protect against cardiovascular disease and may reduce carcinogens in your body.
Omega-3s
Omega-3 essential fatty acids are necessary for a healthy immune system. Omega-3s reduce inflammation in your body, protect your body from damage during periods of infection and boost the production of phagocytes -- those immune-supporting cells that destroy bacteria. Goods sources of omega-3s include flax seeds and fatty cold-water fish such as salmon, tuna, trout, sardines and mackerel.
References
- "Prescription for Nutritional Healing"; Phyllis Balch; 2003
- Askdrsears.com: Feeding Your Immune System
