When disease or infection strikes, your body's immune system leads the fight against the forces behind your ailment. Keeping your immune system in tip-top shape helps to ensure that your body will be prepared for any eventuality. Although overall good nutrition provides a sound foundation, there are certain foods that appear to have extraordinary immune-bolstering properties. Try to include these foods and spices in your diet at times when your immune system is under stress.
Healthy Fats
Lorna R. Vanderhaeghe, author of "The Immune System Cure," emphasizes the importance of distinguishing the difference between fats that kill and fats that heal. She also stresses that even the healing fats can be turned into dangerous fats by certain processing methods. However, don't lose sight of the fact that fats are essential to good health and supply nutrients the body needs to function properly. Foods rich in essential fatty acids, or EFAs -- nutrients the body requires but cannot make on its own -- are excellent immune system boosters, according to Vanderhaeghe. EFAs include alpha-linolenic acid, or omega-3 and linoleic acid, known also as omega-6. Foods rich in EFAs include whole-grain foods, flaxseed oil, olive oil, walnuts, almonds, dark green leafy vegetables, herring, mackerel and salmon.
Glutathione-Rich Foods
Laboratory testing shows that the antioxidant glutathione controls the spread of the HIV virus, a virus that can attack and disable the immune system. In "Food -- Your Miracle Medicine," author Jean Carper recounts glutathione testing done by Alton Meister, M.D., of Cornell University Medical College. Meister introduced HIV into human cells in a petri dish, setting off a chain reaction of replication of the virus. When he added glutathione to the cells, the replication process slowed down dramatically and was controlled even further by the addition of more glutathione. Fortuitously, glutathione is found in many foods that are also rich in vitamin C, another potent antioxidant. Glutathione-rich vegetables include asparagus, broccoli, Brussels sprouts, cabbage, carrots, cauliflower and spinach. Almonds, avocados, Brazil nuts, cardamom, cinnamon, citrus fruit, garlic, raw eggs and turmeric are also high in glutathione.
Yogurt and Kefir
In a 2008 article on ABCNews.com, author Radha Chitale of the ABC news medical unit gives high marks to the immune function support provided by yogurt and its Middle Eastern cousin, kefir. Both of these dairy products are rich in probiotics, the so-called good bacteria that aid in digestion and also help fight off infectious agents. Kefir differs slightly from yogurt in that it is cultured with special kefir grains and thus has some slightly different bacteria. Although yogurt's probiotics tend to be transient, according to Chitale, kefir's bacteria are more likely to colonize in the intestinal tract.
Foods to Avoid
Just as some foods can jump-start your body's immune function, there are others that can cause it to function sluggishly. Linda Page, author of "Diets for Healthy Living," recommends that you avoid all foods that are high in trans fats, saturated fats and refined sugars. Page points out that trans fatty acids increase low-density lipoprotein, the "bad" cholesterol, while also reducing levels of high-density lipoprotein, the "good" cholesterol. Saturated fats interfere with the function of prostaglandin E1, which regulates the activity of the immune system's T-cells. Foods high in refined sugars can depress immune function for hours, according to Page, who also cautions against extreme dieting or overeating, both of which can compromise immune function.
References
- "The Immune System Cure"; Lorna R. Vanderhaeghe; 2002
- "Food -- Your Miracle Medicine"; Jean Carper; 1994
- ABCNews/Health: Ten Foods to Kick a Cold and Boost Your Immunity
- "Diets for Healthy Living"; Linda Page; 2005
