Your immune system is designed to help your body fight off bacteria, viruses and toxins. When your immunity is compromised, it leaves you open to infections, colds and other problems. Medications and medical conditions such as autoimmune diseases, can chip away at a healthy immune system, opening the door to additional illnesses. Diet plays an important role in the health of your body, and certain foods can improve your immune system's ability to stay healthy. Check with your doctor before making significant changes to your eating habits.
Foods High in Antioxidants
Antioxidants naturally found in many foods may help decrease damage from exposure to toxins or cell damage caused by viruses and bacteria. According to the National Center for Complimentary and Alternative Medicine, a diet that contains high amounts of antioxidant foods such as fruits and vegetables is associated with a decreased risk of chronic disease. Antioxidants include vitamins C and E as well as beta-carotene and coenzyme Q10. Whole grain products, teas, beans legumes, nuts and seeds also contain smaller amounts of antioxidants.
Healthier Sources of Protein
Omega-3 fatty acids found in salmon, mackerel and flaxseeds can decrease your risk of developing chronic diseases. Additionally, reducing your consumption of red meat to once every 10 days or less and replacing it with omega-3-rich sources of protein can improve immunity, says the Cleveland Clinic. Omega-3 fatty acids act as a natural anti-inflammatory, while the saturated fat in red meat is not conducive to a healthy immune system. Rotate the sources of protein in your diet to provide variety as well as important nutrients.
Increase Your Fiber Intake
A 2010 University of Illinois at Urbana-Champaign study found that soluble fiber increased production of anti-inflammatory cells in laboratory animals. This effect also strengthened the animals' immune systems by improving their rate of recovery from bacterial illness. Soluble fiber, found in foods like oatmeal, apples and nuts, and insoluble fiber, found in wheat bran, vegetables and whole grains, are both important for your health. Add more foods that contain dietary fiber to your diet, but be aware that some high-fiber processed foods may also contain artificial sweeteners.
Emphasize Fruits and Vegetables
Fruits and vegetables are excellent sources of antioxidants, including vitamin C, which may help improve immunity when combined with other important nutrients. Green, leafy vegetables like kale and broccoli are also high in antioxidants and should be included in several meals every week. Fruits and vegetables provide a rich source of dietary fiber that can reduce your risk of several chronic but preventable illnesses like cardiovascular disease. Eat vegetables raw or very lightly cooked to preserve as much nutritional value as possible. If you use canned fruits and vegetables, be sure to choose the low-sodium and juice-packed versions.
References
- Cleveland Clinic; Diet, Exercise, Stress and the Immune System; October 22, 2008
- National Center for Complimentary and Alternative Medicine; Antioxidant Supplements for Health: An Introduction; March 2011
- University of Maryland Medical Center; Omega-3 Fatty Acids; June 25, 2009
- University of Illinois at Urbana-Champaign; An Apple A Day? Study Shows Soluble Fiber Boosts Immune System; Phyllis Picklesimer; March 2, 2010
- UMMC; Soluble vs. Insoluble Fiber - Overview; August 22, 2008
- Harvard Medical School: How To Boost Your Immune System
