The immune system is a very energy-expensive machine to run. It requires a well-balanced diet to keep it working smoothly, especially during times of infection. While many vitamins, minerals, and other nutrients are essential for immune function, there are several foods in particular that can give your immune system an extra boost.

Yogurt

Yogurts which contain ‘live and active cultures’ (listed on the container) can keep your immune system primed and ready to fight infection. An Austrian study showed that women who ate plain yogurt, containing live and active cultures, had a 30% increase in their T cell count. T cells are a type of immune cell that are responsible for coordinating an immune response.

The helpful bacteria within yogurt colonize the intestine, preventing the colonization of more harmful bacteria like salmonella and shigella – both of which cause food poisoning. Good bacteria in the gut are also necessary for the breakdown of food, allowing us to absorb essential vitamins and minerals required for every day function.

Carrots

Eating this colorful root may not improve your eyesight as previously thought, but eating at least half a cup of carrots can boost your immune system. Carrots are rich in beta-carotene, a phytonutrient that increases the production of T cells and Natural Killer (NK) cells.

Another important nutrient found in carrots is called falcarinol. To get the fullest benefit from eating carrots try to eat them raw, as cooking can cause nutrients to break down.

Oysters

While oysters may be difficult to stomach for some people, the health benefits these mighty mollusks offer may help them to buck up. Oysters are incredibly rich in zinc, one of the more powerful immune boosters. If oysters just aren’t your thing, you can get zinc from crab, dark meats, or beans.

Garlic

Garlic has long been used both in culinary and medicinal practices. It contains several compounds which allow the immune system to better tackle bacterial, viral, and fungal infections. Several studies have shown that people who ate large amounts of garlic at the onset of a cold experienced a shorter and less severe illness.

Garlic can be sliced or mashed and added to pasta sauces, stir-frys, etc. The helpful compounds within garlic cloves degrade fairly quickly and it is therefore best to use fresh garlic cloves as opposed to pre-chopped garlic from a jar.

Green Tea

Alright, so tea isn’t exactly a food, but it is edible. Green tea is rich in antioxidants, specifically a kind called catechins. Antioxidants neutralize harmful free radicals that can cause cell damage and impede immune response. Researchers in both Canada and South Korea found that the catechin epigallocatechin gallate (egcg) inhibited replication of the adenovirus (common cold) and the influenza virus. Try substituting a cup of coffee for a cup of green tea, allowing the tea bag to steep at least 3 minutes.

Eat your way to a healthier immune system by incorporating these foods into your diet.

Find a good source of Zinc for your immune system here.

Sources:
http://www.cnn.com/2007/HEALTH/diet.fitness/11/14/cl.best.defense/index.html
http://www.askmen.com/sports/foodcourt_150/159_eating_well.html
http://www.whatreallyworks.co.uk/start/factsheets.asp?article_ID=112

Written by April Wilson for MicroNutra Health™

This entry was posted on Wednesday, June 25th, 2008 at 2:22 am and is filed under Immune System. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.