The immune system is designed to fight bacteria and viruses, preventing colds, flu and an array of other sicknesses. What one eats--or does not eat--can make a difference in how well the immune system can prevent sickness. Though many experts agree that a balanced, healthy diet is important in preventing and combating illnesses, particular foods can have a more direct impact.
Fruits and Vegetables
According to dietitians at the University of Ohio Extension Program, fruits and vegetables are valuable sources of of vitamins and minerals. They also contain high levels of antioxidants, which prevent viruses and disease from developing, and phyto-nutrients, essential nutrients that enhance the body's immune system. Aim for a variety of fruits and vegetables on a regular basis. Incorporate various colors; the deeper in color the better. This increases the variety of nutrients in your overall diet. Cooked vegetables are good choices, but make sure some of your fruit and vegetable choices are fresh. They contain more water and nutrients.
Yogurt, Milk and Kefir
Yogurt, milk and kefir are cultured milk products that contain healthy bacteria known as pro-biotics. Dr. Andrew Weil says pro-biotics ensure the digestive system functions healthfully and normally, and can support the immune system. He suggests regular consumption of foods that contain these cultures, particularly if you're taking antibiotics. Antibiotics reduce unhealthy and healthy bacteria. If you are on medication for flu or another virus, ask your doctor whether pro-biotics are a good option for you.
Whole Grains
Whole grain foods such as whole grain bread, cereals, rice and pasta support the immune system by providing a variety of vitamins and minerals, along with fiber. Replace most processed, white flour carbohydrates with whole grain equivalents for the best benefits. Starchy vegetables, such as sweet potatoes, are also healthy carbohydrate choices and provide sweet taste without processed carbohydrates or sugar. If your taste buds have not yet adapted to whole grains, work your way into them gradually. Mix whole grain cereal with a small portion of your typical cereal, or bake with half white flour and half whole wheat flour. Complex carbohydrates such as whole grains also provide glucose, the energy our bodies need to function well and fend off illness. Aim for at least four servings of whole grain carbohydrates daily.
Legumes
Legumes such as beans, peas and lentils provide fiber, protein and a variety of nutrients that support the immune system. According to experts at the Mayo Clinic, red beans in particular are helpful in combating illness; they contain phyto-nutrients as well as iron, magnesium, phosphorous and potassium. These nutrients support wellness and can help keep electrolytes in balance, a factor that tends to suffer during illness. Incorporate legumes into soups, side dishes and entrees on a regular basis for optimum benefits.
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