The immune system is a collection of organs, glands and tissues that work together to protect the body from foreign substances. Each of the parts requires certain nutrients to function properly. Those nutrients must be obtained from the diet for the immune system to do its job. The following foods are excellent sources of important immune-boosting nutrients.
Fruits and Vegetables
Fresh fruits and vegetables are high in antioxidants such as beta carotene (vitamin A) and vitamin C, which protect the body from free-radical damage. Free radicals are produced during metabolism, and their numbers increase when we consume processed foods or foods with toxins and other chemicals. Nobel Prize winner Dr. Linus Pauling advocated taking large amounts of vitamin C to strengthen the immune system. Unfortunately, cooking destroys most antioxidants, so it is important to eat some raw fruits and vegetables to acquire these important nutrients. Citrus fruits, mangoes, papayas, strawberries, tomatoes, carrots, bell peppers and squash are all excellent sources of Vitamins A and C.
Dark Green Leafy Vegetables
Dark green leafy vegetables are high in antioxidants, as well as folate and other B vitamins. Folate prevents damage to blood vessels and brain cells. It also helps to prevent anemia, a disease decreases the number of red blood cells. Extra B vitamins are especially important for pregnant women and individuals with low immune function. Dark green leafy vegetables include spinach, kale, watercress, turnip greens, broccoli, cabbage and brussels sprouts.
Whole Grains
Whole grains are high in fiber, which keeps the digestive system healthy. Additionally, they are rich in B vitamins, which are necessary for proper nerve function and for combating stress. The B vitamins, including thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), folic acid (B9) and cyanocobalamin (B12), help keep the immune system tissue and organs healthy. They promote the growth of all cells, assist in metabolism, increase energy and improve immune function. B vitamins may be found in a variety of foods, but in grains, they are only found in the whole grain. Choose foods such as whole grain breads, pastas and brown rice over their processed counter-parts.
Meat, Eggs and Legumes
Meat, eggs and legumes are excellent sources of minerals, especially zinc and selenium. Zinc is important in the production of white blood cells, which protect the body by fighting infection and even cancer. Selenium also increases the cancer-fighting cells known as "killer T cells." These minerals may be found in some whole grains and vegetables, but they are abundant in certain animal products. Chicken, eggs, dairy products and seafood are all excellent sources of essential minerals.
Oils and Fats
Fats have gotten a bad reputation, but they are an integral part of a healthy diet. The key is to include the right fats in the diet. Fish, eggs, nuts and seeds, as well as vegetable oil and olive oil, are rich in essential fatty acids such as Omega 3 and Omega 6. Omega 3 fatty acids have an anti-inflammatory effect and help combat auto-immune disorders such as rheumatoid arthritis. Pediatrician Dr. William Sears notes that giving children half a teaspoon of Omega 3-rich flaxseed oil per day helps improve respiratory infections and can decrease the number of sick days children experience during the school year.
