According to Frances Sheridan Goulart, author of "Super Immunity Foods," you have all of the vitamins, minerals and antioxidants that promote a healthy immune system as close as your local grocery store. There is a powerful connection between the foods you put in your body and how well your immune system is able to fight off germs and bacteria and help keep you well. Adding certain foods, while eliminating others, can strengthen your immunity and may help ward off illness and disease.
Fruits and Vegetables
Fresh fruits and vegetables are one of your best defenses against illness and disease because they contain so many vitamins, minerals and antioxidants that promote the health of your immune system. Citrus fruits are particularly beneficial because they contain large doses of vitamin C, which increases production of infection-fighting white blood cells. According to AskDr.Sears.com, diets that contain plenty of vitamin C may reduce your risk of certain cancers, including breast, colon and prostate, as well as keep your cholesterol at healthy levels. Foods with vitamin A, such as carrots and sweet potatoes, also boost your immunity by increasing your white blood cell count and destroying free radicals.
Lean Meat, Fish and Nuts
The nutrients in lean meat, fish and nuts work to support your immune system. Lean beef, pork and chicken contain zinc, which increases your production of white blood cells and makes them more efficient at targeting infections and destroying them. The omega-3 fatty acids in fish like salmon and trout can also improve the production and function of your white blood cells so your body fights off illness more efficiently. The vitamin E in nuts, such as walnuts and almonds, work similarly by giving your disease-destroying cells a stronger ability to identify bacteria and germs and destroy them before they cause illness.
Sugary Foods
Sugar foods, like soda, candy, ice cream and cookies, can harm your immune system and make it more difficult for your white blood cells to keep you well. Eating 8 tbsp. of sugar or more each day will reduce the function of your white blood cells by about 40 percent, AskDr.Sears.com reports. Two sodas per day is equivalent to about 8 tbsp. This suppresses the ability for your immune system to identify illness-causing germs or bacteria so they can be eliminated before you get sick.
Fatty Foods
Foods high in fat, particularly saturated fat, can inhibit the function of your immune system as well. Being overweight or obese makes it harder for your white blood cells to reproduce and make the antibodies that target infections and destroy them before you get sick. Foods like sausage, pepperoni, red meat, packaged baked goods and full-fat dairy products should be restricted in your diet to keep your intake in the healthy range.
References
- "Super Immunity Foods"; Frances Sheridan Goulart; 2009
- AskDr.Sears.com: Feeding Your Immune System
