Your hard-working immune system is capable of identifying and responding to a trillion different foreign substances. A healthy diet includes a variety of foods, each contributing its unique blend of nutrients, anti-oxidants and other health-boosting compounds. Similarly, your immune system requires and benefits from many different foods. There is no one healthiest food, per se, but there are many foods that are particularly healthy for the immune system.
Maitake Mushrooms
Maitake is a mushroom native to Japan that contains an immune-boosting compound called beta glucan. This molecule stimulates the immune system to attack cancer cells. Maitake extract is capable of shrinking tumors in cancer patients and can also alleviate the side effects of chemotherapy drugs, such as nausea, vomiting and hair loss, according to nutritionist Phyllis Balch, author of the book "Prescription for Dietary Wellness." This powerful mushroom also keeps HIV from killing white blood cells, according to Balch.
Berries
Berries weigh in at the top of the list of the most immune-enhancing foods, according to nutritionist Frances Goulart, author of the book "Super Immunity Foods: A Complete Program to Boost Wellness, Speed Recovery." Berries are especially high in flavonoid and anthocyanin anti-oxidants that keep your brain sharp. Anthocyanins are the pigments that give berries their vibrant and beautiful colors. The color of a berry clues you in to the levels of its immune benefits. Choose dark-colored berries, such as blueberries and blackberries for the most anthocyanin content.
Broccoli
Broccoli, a perennial favorite for its versatility and mild flavor, is also a superstar in the immune-enhancing category. Broccoli has compounds called sulforaphanes that fight off pathogenic bacteria, help your liver process toxins and inhibit cancer cells. A laboratory animal study published in the 2012 issue of the journal "Evidence Based Complementary and Alternative Medicine" found that sulforaphane decreased the size of colorectal cancer tumors by 70 percent. Another compound in broccoli, called diindolylmethane, confers antiviral and antibacterial benefits and helps prevent cancer. Broccoli also contains high levels of carotenoids, important anti-oxidants that reduce free radicals.
Garlic
Keep garlic on hand and use it liberally to keep your immune system functioning at high efficiency. Garlic reduces stress on your immune system by directly killing pathogens while preserving your body's colony of beneficial bacteria. It also activates your immune system to fight infections by increasing your levels of white blood cells known as lymphocytes. Garlic users tend to recover from infections in as little as half the time it takes for those who eschew this pungent herb, according to Shane Ellis, author of "Over the Counter Natural Cures: Take Charge of Your Health in 30 Days with 10 Lifesaving Supplements for Under $10."
References
- American Cancer Society; Maitake Mushroom; November 1, 2008
- "Prescription for Dietary Wellness"; Phyllis A. Balch; 2003
- "Super Immunity Foods: A Complete Program to Boost Wellness, Speed Recovery ..."; Frances Sheridan Goulart; 2009
- BBC News: Baby Broccoli 'Controls Gut Bug';
- "Evidence Based Complementary and Alternative Medicine"; Apoptosis Induction in Primary Human Colorectal Cancer Cell Lines and Retarded Tumor Growth in Scid Mice by Sulforaphane; M.J. Chen, et al; 2012
- "The Essential Guide to Healthy Healing Foods"; Victoria Shanta Retelny; 2011
