Immune-Boosting Diet Plan

A network of cells, tissues, glands and organs, your immune system is your body's first defense against disease-inducing microbes. Keeping the immune system resilient and strong is an important part of staying healthy. Researchers are not yet sure how immunity works at a physiological level. Ensuring that your diet meets vitamin and mineral requirements may boost your immune response. Herbs might also assist in enhancing immune response. Only use herbs under a doctor's guidance.

Vitamins

Although supplements are easily available, nutritionists generally agree that obtaining the necessary vitamins is best done through eating wholesome foods. Thirteen vitamins are necessary for your body to function at its best, including vitamins A, B complex, C, D, E and K. Vegetables such as carrots, pumpkin and broccoli harbor beta-carotene, a precursor to vitamin A. Citrus fruits and bell peppers are good choices for vitamin C, while whole grains, turkey and dried beans are a few of the foods that supply B vitamins. Foods like fish and butter are high in vitamin D, and the body can synthesize this vitamin through sun exposure. Vitamin K is found in cabbage, soybeans and other vegetables, while vitamin E's best sources are olives, nuts and seeds.

Minerals

The minerals required by the body in large amounts are called macrominerals. They include calcium, phosphorus, iron, magnesium and zinc. Calcium-rich foods include milk and other dairy products, Swiss chard and canned salmon with bones. Red meat, dried fruit and legumes supply good amounts of iron, a mineral involved in red blood cell production. Potassium ensures the proper functioning of the nervous system. Foods rich in potassium are bananas, tomatoes and citrus fruits. Zinc fortifies the immune system and aids cell growth. Some sources for this mineral are red meat, dried beans and peanuts.

Functional Foods

Foods that have health benefits over and above their traditional nutrient significance are referred to as functional foods. Chopping or crushing garlic releases its bioactive enzyme allicin. Some research indicates that allicin might be useful in preventing colon and stomach cancer as well as for lowering high cholesterol levels. Green tea is another functional food, which contains polyphenols that may be cancer-protective. Other foods with significant health benefits include oats, soy, tomatoes, cranberries, blueberries and fish.

Herbs

Indigenous rain forest tribes traditionally use tropical plants like cat's claw and pau d'arco as immune stimulants. The bark of the cat's claw vine is employed to boost immunity, battle cancer cells and alleviate inflammation. Pau d'arco is a large rain forest canopy tree. Tea or tincture of the bark is taken to kill bacteria, harmful fungi and viruses and is thought to reduce tumors. Ask your doctor which herbs may be appropriate for you.