Foods That Can Boost Your Immune System

One of the most essential factors for human life to live and thrive over the centuries is the human immune system which protects the body from microorganisms, abnormal cells and chemicals. More often than not external threats are infections such as bacteria, viruses and fungi, while internal threats are primarily abnormal or cancerous cells. The immune system also protects and repairs tissue injured by wounds or disease.

The immune system relies on macrophages, T cells, and B cells to identify and combat the variety of invaders to the body’s complex set of interdependent bio systems. When the immune system is compromised the human body can become weak as the body takes time to repair itself. Modern scientific breakthroughs have created medicines which can assist the body in fighting off especially virulent either internal or external invaders.

Nutritionists have identified a variety of foods which are critical to maintaining a strong, healthy immune system. Here are a list of foods to be aware of for keeping your immune system healthy:

• Proteins: Central to the proper functioning of the immune system, proteins provide amino acids used to make antibodies and other immune compounds;
• Omega-3 and Omega-6 fatty acids: abundant in cold water fish, these fatty acids are especially beneficial in controlling inflammation and the harmful effects of rheumatism and other autoimmune disorders;
• Vitamin E: a T-cell enhancer, Vitamin E is found in oils, nuts, seeds, margarine and avocadoes and assists in the production of anti-bodies;
• Vitamin C: Found in many fruits and vegetables, Vitamin C assists in building and maintaining mucous membranes and collagen;
• Vitamin A: Found in in liver, fish, milk, cheese and eggs, Vitamin A reduces the incidence and severity of infectious diseases by helping keep mucous membranes healthy and intact, hikes antibody responses and increases white blood cell proliferation;
•  Zinc: Found in seafood (especially oysters), meat, poultry, liver, eggs, milk, beans, nuts and whole grains, Zinc assists with healing;
• Selenium: Found in Brazil nuts, seafood, some meats and fish, wheat bran, wheat germ, oats and brown rice, selenium is a trace mineral essential to a strong immune system;
• Iron: Found in red meat, eggs, dried fruits, enriched grains, cereals and legumes, Iron is required for the manufacture of B cells and T cells, and ensures that that cells get the oxygen they need to resist disease;
• Antioxidants: Antioxidants such as carotenoids, contain lycopene (found in tomato products) and beta carotene (found in orange, red and yellow plant foods, as well as dark green vegetables) and are thought to protect immune cells from destructive free radicals that can harm cells and damage the DNA.

This list is certainly not exhaustive. There are other foods which are thought to boost the human immune system such as garlic, onions, shiitake mushrooms, yogurt, kefir, blueberries, blackberries, and grapes. A program of regular exercise is also though to improve and strengthen the human immune system. Be sure to consult your physician before dramatically changing your diet or exercise regimen.

(Source: “Foods That Harm, Foods That Heal”, RDA, 2004)