Your diet plays an intricate role in the strength and functionality of your immune system. Your body requires amino acids, fats, carbohydrates, vitamins, minerals and antioxidants for the growth and development of immune cells and protection from pathological bacteria, viruses, parasites and fungi. Nutritional deficiencies can increase your risk of infection and infectious diseases and impairment of defense against pathological organisms. Consult your doctor about how to boost your immune system through a diet that's right for your specific situation.
Fruits
Fruits, such as oranges, grapefruits and strawberries, are rich sources of vitamin C, an antioxidant that stimulates your immune system, including production and function of white blood cells, such as phagocytes, lymphocytes and neutrophils. Vitamin C also protects these cells from oxidative damage from toxins the cells release when attacking pathological organisms. Harvard School of Public Health recommends that you eat generous amounts of fruits throughout the day.
Vegetables
Vegetables contain antioxidants, such as beta carotene and other carotenoids, which can increase your immune response to pathological organisms. Research by scientists at the University of Utah School of Medicine, Salt Lake City and published in the "Annals of Clinical Laboratory Science" in 2000 reports that consuming antioxidants reverses age-associated immune deficiencies and enhances antibody responses to substances called antigens that are foreign to your body. The Centers For Disease Control and Prevention recommends that women consume at least 2 cups of vegetables and men consume at least 2 ½ cups each day.
Omega-3 Fatty Acids
Omega-3 fatty acids, such as alpha-linolenic acid, eicosapentaneoic acid and docosahexaneoic acid can enhance your immune system response to infections. Research by scientists at the Institute of Gerontology and Geriatrics at the University of Perugia in Italy and published in "Current Pharmaceutical Design" in 2009 found that omega-3 fatty acids may be beneficial in helping protect against inflammatory diseases, such as Crohn's disease, rheumatoid arthritis, and ulcerative colitis. The research reports that inflammation is a normal response to infection and injury and that these diseases and conditions are characterized by increased amounts of inflammatory agents that affect the immune cells. Alpha-linolenic acid is found in flax seeds, walnuts and pumpkin seeds, whereas eicosapentaneoic acid and docosahexaneoic acid are found in cold-water fatty fish, such as salmon, sardines, herring, halibut and tuna.
Soy
Soy foods, such as tofu, miso, tempeh and soy milk, contain isoflavone, an antioxidant that may stimulate your immune response to infections. Research by scientists at Washington State University in Pullman, Washington and published in the "American Journal of Clinical Nutrition" in 2006 discovered that soy milk can stimulate B cell populations and protect against DNA damage in postmenopausal women. After menopause, your immune system can become compromised due to reduced levels of estrogen, a hormone with immune-modulating properties.
References
- Medical News Today; Nutrition and the Immune System; 2004
- Linus Pauling Institute at Oregon State University; Vitamin C; Frei, B.; November 2009
- "Annals of Clinical Laboratory Science"; Review: Free Radicals, Antioxidants, and the Immune System; J.A. Knight; April 2000
- Centers for Disease Control and Prevention; How Many Fruits and Vegetables Do You Need?; 2010
- "Current Pharmaceutical Design"; Omega-3 Polyunsaturated Fatty Acids and Immune-Mediated Diseases: Inflammatory Bowel Disease and Rheumatoid Arthritis; C. Ruggiero, et al.; 2009
- University of Maryland Medical Center; Omega-3 Fatty Acids; 2010
