Your diet can either support or put stress on your immune system. To address this, the U.S. Department of Agriculture Dietary Guidelines suggest a varied, lowfat diet rich in healthy foods such as whole grains, fruits and vegetables. The vitamins, minerals and phytochemicals in these super foods help develop immune cells and maintain healthy mucus membranes and blood flow. Some of these beneficial substances in foods include antioxidants, "friendly" bacteria, and the amino acids and omega-3 fatty acids in lowfat protein sources.
Grains, Seeds and Nuts
Whole grains in super foods such as oatmeal, bran cereals and bulgur support immunity by aiding cardiovascular health and weight control. High fiber and iron, magnesium, potassium and calcium encourage heart health and lymphatic circulation. Doctors at the American Institute for Cancer Research suggest including three servings of healthy foods from the grain group daily in your diet. More options include whole wheat bread, rye crackers and popcorn.
Almonds provide high fiber, iron, magnesium, calcium and vitamin E. Other healthy nuts to enjoy in 1-oz. servings are cashews, pistachios, Brazil nuts, hazelnuts and walnuts. Pumpkin seed and sunflower seed kernels contain similar nutrient variety in large measure for their small sizes. This means you will keep calories in control if you stick to recommended portion sizes.
Fruits and Vegetables
Pinto, black and kidney beans are good immune system foods for their boosts of protein, iron, magnesium, potassium and fiber. Their phytonutrients are associated with cancer and heart disease prevention. Antioxidants and essential vitamins A, C and E that strengthen immunity are found in strong concentrations in: blueberries, papayas, broccoli, carrots and pumpkin.
Veggie super foods include spinach and sweet potatoes for high vitamins and minerals. The vitamin C in citrus fruits makes them healthy foods for the immune system. Nutritionists suggest five daily servings of fruits and vegetables.
Meats, Fish and Dairy
Health officials recommend making lowfat protein sources a small part of your daily diet. High levels of fat inhibit the immune system response and raise your blood cholesterol. Lowfat milk and yogurt, however, are valuable foods for their protein, calcium and vitamins, and yogurt, especially, for its beneficial bacteria cultures.
Lean chicken or beef provide vitamins and complete protein to help maintain metabolic balance. Super foods such as sockeye salmon and halibut do, too, and also have omega-3 fatty acids, which benefit cholesterol levels. Including these healthy foods in your regular diet will fulfill your body's complex nutrient requirements for maintaining an effective immune response.
