The body's defense system is complex, involving chemicals at the cellular level, the bowel, some organs and tissues, as well as blood, bone marrow and lymph glands. Antioxidants are molecules found in super-foods that can prevent or repair damage to cells in the body. Some of them are vitamins, found in fruits and vegetables particularly those that are brightly colored. Beside fresh fruits and vegetables, a few other scientifically studied super-foods may help strengthen the immune system.
Cultured Foods
Probiotics are live organisms found in foods such as kefir, yogurt and cultured vegetables. These "friendly bacteria" colonize the bowel and compete with pathogens for nutrients and space, preventing overgrowth of disease-causing organisms. In a 2002 issue of the "British Journal of Nutrition," researchers from the Institute of Human Nutrition at the University of Southampton concluded that host immune function is improved by probiotic bacteria.
Cultured foods should be eaten frequently and on an empty stomach to ensure their ability to thrive in the digestive tract. Probiotics also need plenty of plant fiber, or prebiotics, to sustain them. One side effect of antibiotic medications is the elimination of these "friendly" bacteria.
Spirulina
Spirulina is a blue-green algae rich in protein, vitamins, minerals, antioxidants and essential fatty acids. A 2000 study published in the "Journal of Medicinal Food" found that spirulina can protect human cells against pathogens and parasites. The effects were obtained with cells isolated in a laboratory, but animal studies support the findings. According to researcher Judy Van de Water from University of California at Davis School of Medicine, rats fed spirulina had fewer allergic reactions, while chickens given spirulina had an increased antibody response to bacteria.
Healthy Fats
A 2010 study published in "Critical Care" involved Southampton General Hospital patients in intensive care who had serious blood infections. When fish oils were added to intravenously administered lipid formulas, patients who received the fish oils had shorter hospital stays than patients who received only soybean oil. The ingredient thought to boost immune function, omega-3 essential fatty acids, is also found in spirulina, walnuts, flax seeds, hemp seeds and chia seeds. Coldwater fish such as wild-caught salmon, herring and mackerel are rich sources.
The ratio of omega-3 to omega-6 essential fatty acids is also important to heart health. Most Americans consume far too many omega-6 and too few omega-3 fats. Increasing omega-3 fats is known to improve cholesterol ratios, raising high density lipoproteins, the molecules that move cholesterol out of the arteries.
Spices and Herbs
According to Lucy Burney, nutrition consultant and author of "Boost Your Child's Immune System," some common kitchen spices have antiseptic, anti-inflammatory, and secretion-loosening properties that can help shorten illnesses. Cinnamon, cloves, ginger, garlic, parsley and thyme are recommended. Oregano may be particularly effective against bronchial infections.
References
- "Journal of Medicinal Food", Effect of spirulina on the secretion of cytokines from peripheral blood mononuclear cells, Mao TK, Van de Water, J, et. al., 2000, 3(3)
- "British Journal of Nutrition", The immune system: a target for functional foods?, Calder PC, Kew S, November, 2002, 88 (Suppl 2)
- "Critical Care", Effects of a fish oil containing lipid emulsion on plasma phospholipid fatty acids, inflammatory markers, and clinical outcomes in septic patients: a randomized, controlled clinical trial, Barbosa VM, et.al., Jan. 19, 2010, 14(1)
- "Boost Your Child's Immune System"; Lucy Burney, 2005
