Your immune system consists of cells, tissues, and organs that are vital for supporting good health. It protects you from short-term and long-term illnesses or diseases and helps you recover or heal should you become sick or get injured. Various factors can weaken your immune system, such as smoking, stress, and eating a poor diet. Eating a nutritious diet is one way you can give your immune system a boost.
Fruits and Vegetables
Count these as some of the most important foods you should use to build your immune system. Fruits and vegetables — especially colorful ones — are rich in nutrients such as vitamins and minerals, as well as phytochemicals. Some of these nutrients, such as vitamins A, C and E, selenium, flavonoids and tannins are super antioxidants, which means they fight free radicals that can damage cells and tissues and weaken your immune system. Try to eat at least 2 cups of fruits and 2½ cups of vegetables daily.
Probiotics
These “friendly” bacteria are similar to those that reside in the intestines and vagina. However, they can often be outnumbered by unhealthy bacteria, due to factors such as stress, poor nutrition or illness. As friendly bacteria are essential for a robust immune system, it is important that you try to boost their numbers through your diet. Consume probiotic products, such as yogurt, kefir, miso or sauerkraut to do this. Otherwise, you can try probiotic supplements, which are available in various forms, such as liquid or capsules. Consult your doctor before taking probiotics.
Garlic
Don’t let the prospect of “garlic breath” put you off adding this herb to your meals — or even drinking it as a tea. Garlic is chock full of nutrients that help boost the immune system. These include vitamin C, vitamin B6 and selenium. Also, garlic contains a powerful antibiotic called allicin, according to James A. Duke, author of “The Green Pharmacy Guide to Healing Foods,” making it an effective food to help fight conditions such as colds and flu.
Ginger
A delicious spice popular in Asian-inspired dishes and baked goods such as ginger snaps, this spice is also a natural immune system booster. It contains chemicals known as sesquiterpenes, which help your body fight viruses, such as the ones that cause the common cold. Although you can add it chicken dishes, soups and cookies, it is more effective if you take it raw or in a cup of tea. However, be warned: Ginger is a pungent spice, so don’t consume too much at time. The University of Maryland Medical Center recommends that adults not exceed 4g of ginger daily as it can lead to symptoms such as heartburn, gas and stomach upset.
References
- KidsHealth: Immune System
- “The Complete A-Z Nutritional Encyclopedia”; Leslie Beck, R.D.; 2010 2010
- Eatright.org: Healthy Eating for Women
- Eatright.org: Healthy Eating for Men
- “The 200 SuperFoods that Will Save Your Life: Deborah A. Klein, M.S., R.D.; 2010
- “The Green Pharmacy Guide to Healing Foods”; James A. Duke, Ph.D.; 2008
