Immune Boosting Foods

Greetings eveyone.
Winter is well and truly upon us in Australia and as I have already written previously on what supplements and herbs help with keeping the immune system healthy, I thought I would write today on the best immune system supporting foods. These are everyday foods that we can consume that have a proven positive influence and properties relating to your immune system. This will help keep those winter colds and flu at bay.

Chicken Soup
Chicken soup has been shown to contain many active immune support ingredients such as the amino acids these form the foundations of immune cells. Believe it or not, a 2000 study published in the journal Chest found that chicken soup might actually have some beneficial medicinal properties due to its anti-inflammatory effect. Another study, also published in Chest, found that eating chicken soup, compared to simply ingesting cold water or hot water, made participants noses run faster — which is a good thing, since this helps rid the body of bacteria.

While these findings are preliminary, a warm bowl of soup can be a good idea when you’re sick. It will help you stay hydrated, the hot liquid can help relieve nasal congestion, and it’s an easy way to get something nourishing into your body when you don’t feel like eating.

Berries
Berries have a highly potent form of antioxidants in them. These as we know scavenge free radicals from our system. Strawberries, blueberries, raspberries and cranberries have long been known to be an excellent source of calcium, magnesium, folic acid, potassium, lutein, phytochemicals and antioxidants. Antioxidants are the free-radical fighters that help prevent cancer. Phytochemicals are components that are being shown more to prevent disease. Berries are high in Vitamin C, which is a key nutrient to build a healthy immune system. It is also responsible for building strong connective tissue. This is important for more than wrinkle prevention. Your skin is your largest organ and is your first line of defense that keeps out invaders such as bacteria, virus and other pathogens.

Mushrooms

Mushrooms – increase production of white blood cells and makes these protector cells more aggressive. Shiitake and maitake mushrooms really kick-start immunity with nutrients like riboflavin, niacin and selenium, all of which work with Vitamin E to protect our cells. Shiitake mushrooms have been used for centuries to treat colds and flu. Lentinan, a compound found in shiitake, appears to stimulate the immune system and help fight infection. Seems as always our Asian cousins were onto what was good for us long before the west was.

Carrots
Lovely wintertime vegetable for soups and stews as well as roast vege slads. Carrots are good for you because they are a rich source of beta-carotene. Beta-carotene is a powerful immune booster that actually strengthens defenses against both bacterial and viral infections. Studies show that the more beta-carotene consumed, the greater the increase in protective immune cells, including those natural killer cells. If you start getting carrot overload, you can get your beta-carotene from other great sources, such as mangoes, papaya, oranges, melons, and green leafy vegetables.

Garlic
Garlic wins the “power food” of the year. People of tradition and holistic health practitioners have known the benefits of garlic for years and now modern science has finally proven it. Garlic is a powerful and broad antibiotic. In addition – the body does not build a tolerance to it so it can be eaten and the benefits reaped for the entire flu season. Garlic is great in soups and stews, stir fries and much more…eat it with a friend.

Meat
Although we are told continuosly about the dangers of red meat and how bad it is for us, it has immune boosting properties. The key to eating meat is moderation. Meat contains zinc, iron and proten all of which contribute to a healthy immune system and wellbeing. Red meat a couple of times per week or chicken, fish or pork is a great way to ensure you are getting these nutrients. Vegetarians get these nutrients from dairy, or fortified cereals but be aware that one of the primary reason vegetrain get “sick’ is they do not get the proper amino acid ratios in their protein intake so supplement if needed.

Tea
Black or green tea is very good for you. Tea is a great source of polyphenols, antioxidants which combat free radicals. Polyphenols clean up free radicals, damaging compounds that can hurt your DNA and accelerate aging. As the immune system works to kill off invaders, by-products may be left over including free radicals which can cause cancer. As the immune system is in full swing this time of year, drinking green tea daily will help protect you and ensure your immune system is running smoothly.

Juices
Fresh squeezed fruit and vegetable juice or alternatively, soups, are a great way to get a good dose of winter time vitamins and minerals as well as antioxidants. Easy to make and use, these should be a staple for anyone during winter months.

Sweet Potatoes
Sweet potatoes are high in beta carotene, which is converted to Vitamin A by our bodies. This is another component needed for our bodies to make strong connective tissue to protect the skin against bacteria, virus, and other possible invaders. The proteins of the sweet potato seem to be responsible for its healing properties. They are also high in Vitamins C and B6, making this vegetable not only important to the immune system but also anti-inflammatory which lessens the risk of heart attack and stroke.

Water
You would be amazed how easily you dehydrate in winter. Ensure you are drinking plenty of fresh water and that your kidneys and associated areas are well flushed will help immensly with keeping your system healthy generally.

The overall thing to remember is balance and vigilence. Eating a well balanced diet and keeping up the daily multivitamin and mineral complex will go a long way towards ensuring that your system is ni good shape to ward off the winter natsties.

Have a great day!


Craig Hitchens. B.HSc. NESCP. Dip. Massage. Dip. Reflexology.