All healthy and unprocessed foods support your immune system by providing your body with the building blocks it uses to replenish your tissues with healthy and well-formed cells and molecules. Some foods, however, are standouts for their particular immune-boosting benefits. By starting with a varied diet consisting of plenty of fruits, vegetables and whole grains and including immune-building foods, you can promote a highly resilient immune system.
Broccoli Sprouts
Sprouted broccoli seeds, which contain a compound called indole-3-carbinol, are among the most powerful immune-boosting foods, according to Gillian McKeith, Ph.D., author of the "You Are What You Eat Cookbook: More Than 150 Healthy and Delicious Recipes." A study published in the May 2011 issue of the "European Journal of Clinical Nutrition" found that the antioxidant properties of broccoli sprouts protected type 2 diabetics from oxidative damage associated with elevated blood sugar levels. In the study, participants consumed either 5 g or 10 g of broccoli sprout powder daily for four weeks. Results showed significant decreases in levels of oxidized low density lipoprotein, LDL, the bad form of cholesterol and significant increases in antioxidant levels.
Chlorophyll
Foods high in chlorophyll top the list of the most immune-enhancing foods, according to naturopath Linda Page, author of the book "Diets for Healthy Living: Dr. Linda Page's Natural Solutions to America's 10 Biggest Health Problems." Chlorophyll is a powerful detoxifier, adept at removing heavy metals and toxic chemicals. Chlorophyll is present in all green vegetables and in particularly high concentrations in seaweed and green superfoods such as spirulina and wheatgrass. You can increase the chlorophyll content of your diet by adding seaweeds to soups and rice dishes or blending powdered greens juices into smoothies.
Mushrooms
A variety of mushrooms offer considerable immune-building properties by virtue of their own adaptations to the environments in which they grow. All mushrooms have strong defense mechanisms against the many bacteria, viruses and other fungi with which they compete for a place on the forest floor. Shiitake, and maitake mushrooms are among the most effective immune-boosting mushrooms, according to Ellen Mazo, in her book "The Immune Advantage." These mushrooms transfer their strong and robust characteristics to your immune system when you consume them. Compounds in both shiitake and maitake mushrooms demonstrate anti-tumor effects and are being studied for their ability to help combat HIV infection.
Garlic
Garlic is a perennial favorite for its immune-enhancing qualities. A compound in garlic called diallyl sulfide, inhibited cervical cancer cells in a tissue culture study published in the June 2011 issue of the "International Journal of Oncology." In the study, cancer cells treated with diallyl sulfide for 24 to 72 hours showed evidence of apoptosis--programmed cell death--including DNA damage and other forms of dysfunction.
References
- "European Journal of Clinical Neurology"Broccoli Sprouts Reduce Oxidative Stress in Type 2 Diabetes: a Randomized Double-blind Clinical Trial; Z. Bahadoran, etal.; May 2011
- "Diets for Healthy Living: Dr. Linda Page's Natural Solutions to America's 10 ..."; Linda Page; 2005
- "The Immune Advantage: The Powerful, Natural Immune-Boosting Program to Help ... "; Ellen Mazo, 2001
- "How to Boost Your Immune System ?"; Gary Singh; 2008
- "International Journal of Oncology"; Diallyl Sulfide Induces Cell Cycle Arrest and Apoptosis in Hela Human Cervical Cancer Cells Through the P53, Caspase- and Mitochondria-dependent Pathways; P. Wu, et al,; June 2011
