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Anti-Immune Deficiency Diet

Sep 1, 2011 | By Tracey Roizman, D.C.
Anti-Immune Deficiency Diet
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Your immune system consists of physical and chemical barriers, along with a variety of immune cells that provide a multi-tiered defense against injury, invading pathogens and foreign substances. Your immune system can become deficient as a result of stress, longstanding illness or poor nutrition. A healthy diet that contains the nutrients that serve specific immune functions can have your immune system operating at full efficiency.

Antioxidants

A diet that includes lots of high-antioxidant foods can help fend off oxidative damage to your immune cells and tissues. Your body produces free radicals as a natural waste product of metabolism. With the physiological changes that aging brings, your metabolism becomes less efficient and more free radicals accumulate. This makes it increasingly important to eat a healthy diet that fends off the effects of free radicals before they do alot of harm. The antioxidant vitamins such as C, E and A, B complex vitamins, minerals and a host of phytonutrients provide antioxidant effects. To gain the antioxidant advantage, eat lots of brightly colored vegetables and fruits; their colors are often a clue to their antioxidant content. For the most nutritional value, eat most of your fruits and vegetables raw or lightly steamed.

Mushrooms

Mushrooms contribute more than flavor and texture to foods. Certain varieties of these tasty, low-calorie fungi, contain polysaccharride compounds with powerful immune-enhancing effects that combat bacteria and viruses and offer anticancer benefits, according to Julia Maranan, author of the book "The 100 Best Ways to Stop Aging and Stay Young: Scientifically Proven Strategies for Taking Years off Your Body." A shiitake mushroom-supplemented diet inhibited skin cancer in laboratory animals in a study published in the March 2011 issue of the journal "Cancer Science." Mushrooms can also produce complex interactions in the body. In the study, researchers at Memorial Sloan-Kettering Cancer Center found that higher doses of maitake mushroom extract had immunity effects on breast cancer. However, intermediate doses increased some immune components and suppressed others. If you have breast cancer, don't take mushroom products as treatment without your doctors' approval.

Berries

Berries top the list of immune-boosting foods for their abundance of phytonutrients, such as flavonoids and anthocyanins. These compounds decrease your risk of cardiovascular disease, delay aging and fight degenerative diseases. Dark berries, such as cranberries, blueberries and bilberries, contain the highest levels of pigmented anthocyanin compounds. Elderberry provides antiviral benefits that fend off colds and flu, according to Yanyun Zhao, editor of the book "Berry Fruit: Value-Added Products for Health Promotion."

Minerals

A diet that lacks minerals can lead to immune deficiency. Iron deficiency results in anemia and makes you more susceptible to infections and other forms of illness. Iron is found in meats, poultry and green leafy vegetables. Iodine deficiency impairs thyroid function, resulting in a sluggish immune system. Iodine, found in seaweed and plants grown in coastal areas, is lacking in soils of inland areas. Selenium, found in Brazil nuts, cereals, fish and eggs, is a trace mineral and antioxidant that boosts immune function by contributing to the production of some of your body's most potent antioxidants. The key to obtaining sufficient quantities of these important nutrients is to vary your diet and avoid processed foods.

References

Article reviewed by GlennK Last updated on: Sep 1, 2011

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