Foods that include live and active probiotics and foods rich in antioxidants are generally accepted by the medical community as having the potential to boost the immune system. Research also indicates that other foods might have the potential to positively impact the immune system due to the presence of certain minerals and vitamins. Selecting the right immune-boosting foods may payoff in a healthy way.
Probiotics
Probiotics are mircoorganisms that can positively impact health. They attack bacteria, viruses and yeast, and help to prevent multiplication of bad bacteria. The impact of foods containing probiotics can be seen in the digestive system and other areas of the body. In a report published in the "American Journal of Clinical Nutrition" in 2007 and another report published in a 2008 edition of "Alimentary Pharmacology & Therapeutics," researchers indicate that foods that contain live active cultures of "good" bacteria facilitate digestion and boost the immune system. Yogurt is a perfect example of a probiotic food. The impact of the probiotic contribution to the diet is present even if the yogurt is low-fat or no-fat.
Antioxidants
Antioxidants are vitamins and minerals that help to eliminate free radicals, toxic byproducts that are produced when fuel is burned by the body. Cancer has been linked to a diet lacking in antioxidants, according to a National Cancer Institute's fact sheet. The presence of free radicals has also been implicated in the development of heart disease and atherosclerosis, as well as other illnesses. The evidence is clear, eating foods rich in antioxidants, such as fruits, vegetables, nuts and grains, will strengthen the immune system.
Garlic and Onion
Garlic, which contains allicin, fights bacteria. An article in a 2001 edition of "The Journal of Nutrition" details research conducted by Gowsala P. Sivam indicating that garlic and onion may help to promote a healthy gastrointestinal tract, reducing the risk of colorectal and stomach cancers.
Other Vegetables and Fruits
Harvard Health Publications at the Harvard Medical School reports that vitamin C boosts the immune system. Oranges, lemons, grapefruits, kiwi and other citrus are rich in vitamin C. Green leafy vegetables that provide vitamin A also boost the immune system by maintaining mucus membranes.
Seafood and Meat
Selenium, which is found in fish, oysters, lobsters, crabs and clams, pairs with white blood cells to fight infection by working to rid the body of flu viruses. Omega-3 rich mackerel, salmon and herring work to boost the immune system by reducing inflammation in the respiratory system. Beef contains zinc, which is significant in the production of white blood cells. White blood cells mobilize to attack foreign invaders such as viruses and bacteria. Cooked chicken also has the capacity to boost the immune system by reducing mucus build up in the bronchial tubes.
References
- Super Foods Rx: The Synergy of Pre- and Probiotics
- ABC News Health; Ten Foods to Kick a Cold and Boost Your Immunity; Radha Chitale; October 2008
- Harvard Health Publications: How to Boost Your Immune System
- SteadyHealth.com; Ten Super Powerful Herbs And Spices Your Body Needs To Boost Immune System; Dr. DeGrandpre; September 2010
- Cleveland Clinic: Diet, Exercise, Stress and the Immune System
- "American Journal of Clinical Nutrition"; Dietary Synbiotics Reduce Cancer Risk Factors in Polypectomized and Colon Cancer Patients; J. Rafter, et al.; 2007
- "Alimentary Pharmacology & Therapeutics"; Review Article: Probiotics and Prebiotics in Irritable Bowel Syndrome;Spiller; 2008
- "The Journal of Nutrition"; Recent Advances on the Nutritional Effects Associated with the Use of Garlic as a Supplement; Gowsala P. Sivam; 2001
- YourFamilyClinic.com: Foods and Vitamins that Help Brain Development and Repair Damage
- National Cancer Institute: Antioxidants and Cancer Prevention: Fact Sheet
