Nutrition plays a vital role in stimulating your immune system to defend your body from attack by pathological organisms. Certain foods and spices contain high concentrations of nutrients that can boost your immune system and fight infections from bacteria, viruses, parasites and fungi. Consult your nutritionist about a diet that's appropriate for your particular health situation.
Green Leafy Vegetables
Getting sufficient amounts of vitamins, minerals and antioxidants can help you boost your immune system. Consuming foods that contain high amounts of vitamins and minerals can reduce your risk of a weakened immune system that is associated with deficiencies of micronutrients, particularly vitamins A, C and E. Antioxidants, such as vitamins C and E, protect your cells from harmful chemicals and toxins, including free radicals, which can suppress your immune system and cause cancer. Green leafy vegetables are nutrient-dense foods that contain high concentrations of vitamins, minerals and antioxidants. The most nutrient-dense green vegetables include kale, collard greens, bok choy, spinach and Brussels sprouts.
Fruit Juice
Fruits, particularly citrus fruits and berries, also contain high concentrations of vitamin C and antioxidants, such as polyphenols. Drinking fruit juice may stimulate your immune system. Research by scientists at the Federal Research Centre for Nutrition in Karlsruhe, Germany and published in the "Journal of Nutritional Biochemistry" in 2003 found that consumption of fruit juice increases proliferation and responsiveness of immune cells called lymphocytes, causes increased activity of natural killer cells, and reduces oxidative DNA damage in lymphocytes.
Garlic
Garlic is a spice people worldwide use to flavor foods. Garlic contains vitamin C, potassium, phosphorous, selenium, amino acids and allicin, a sulfur-containing substance with medicinal properties. Garlic can lower your blood pressure, prevent blood clots and stroke, lower LDL cholesterol, protect cells from cancer and harmful chemicals, and stimulate your immune system to fight infections. Research by scientists at Chungshan Medical University Hospital in Taiwan, Republic of China and published in the "Journal of Antimicrobial Chemotherapy" in 2003 discovered that garlic extract, which contains diallyl sulphide and diallyl disulphide, possesses multiple protective functions against methicillin-resistant Staphylococcus aureus infection, also called MRSA, in mice. The research concludes that garlic extract containing diallyl sulphide and diallyl disulphide is a novel therapeutic agent for the treatment of MRSA infection.
Oregano
Oregano is a common spice chefs use in Mediterranean cuisine, including soups, salad dressings and sauces for various entrees and side dishes. Oregano contains essential oils that may boost your immune system and protect you from different strains of bacterial infections. Research by scientists at Ege University in Izmir, Turkey and published in the "Journal of Medicinal Food" in 2011 discovered that essential oils in oregano inhibit survival of Listeria monocytogenes, Salmonella typhimurium, and Escherichia coli O157:H7.
References
- Cleveland Clinic; Diet, Exercise, Stress and the Immune System; 2009
- Eat Right America; Full List of Andi Scores; 2010
- "Journal of Nutritional Biochemistry"; Fruit Juice Consumption Modulates Antioxidative Status, Immune Status and DNA Damage; Achim Bub, et al.; Feb 2003
- United States Department of Agriculture; Garlic: Flavor of the Ages; June-July 2000
- "Journal of Antimicrobial Chemotherapy"; Garlic Extract and Two Diallyl Sulphides Inhibit Methicillin-Resistant Staphylococcus Aureus Infection in Balb/cA Mice; Shyh-ming Tsao, et al.; Dec 2003
- "Journal of Medicinal Food"; Antioxidant and Antimicrobial Activities of Essential Oils Obtained from Oregano by Using Different Extraction Methods; S. Karakaya, et al.; Feb 11, 2011
