Foods to boost the immune system
Garlic
Garlic is especially useful for the immune system, it is sulfur-rich (natures’ antibiotic, is antifungal, antibacterial, antiviral, and boosts production and efficiency of various immune system cells to help us stave off illness. Garlic also has antioxidant properties and is great for the heart.
Onions
Onions are great for this time of year due to their sulfur content, which is natures antibiotic and Help promote the growth of healthy intestinal flora and inhibit the growth of the bad kind. They are also great for heart health.
Water
Water is a must any time of the year. Women need 2.2L of water a day, and men need up to 3L a day, including the water content of foods, this is about 8 cups a day of good quality filtered water. Water helps our organs of elimination rid the body of toxins, it helps lubricate the joints, and keeps our skin moist (and reduces wrinkles!) to name a few things.
Berries
Berries of all sorts are considered ‘super foods’ because they have a lot of nutrient value compared to the calories they have, and all berries are antioxidant-rich. Superfood berries include cranberries, which in addition to having antioxidants are great for the urinary tract by alkalizing the urine so bugs won’t want to live and grow in there and making the lining of the bladder wall like Teflon so that bugs cannot attach to the bladder wall and stick around to make us sick. They are also great for protecting us against ulcers and heart disease.
Good choices of berries
Goji berries, raspberries, strawberries, blueberries, cranberries.
Healthy fats
Healthy fats are liquid at room temperature and some of their functions include improving the function of the immune system cells, helping our cells work properly, keep our hair and skin healthy, help us to process the vat soluble vitamins A, D, E and K, and helps us feel full after we eat to help keep our weight in check.
Sources of good fats
Flaxseed oil, olive oil, coconut oil, avocado, nuts, and fish such as salmon, mackerel and tuna.
Selenium is great for the optimal functioning immune system by increasing immune cells, and all you need is 5 Brazil nuts per day to get your daily dose. Other sources of selenium include tuna, red snapper, whole grains, brown rice, egg yolks, cottage cheese, chicken, sunflower seeds, garlic, lamb chops and vegetables (depending upon the selenium content in the soil, which is not great here in Australia).
Sources of selenium
Found in Brazil nuts, tuna, beef, poultry and fortified bread, and other grain products
Zinc increases the production and effectiveness of cells in the immune system, helping us fight off infection better.
Sources of zinc
Found in oysters, red meat, poultry, beans, nuts, seafood, whole grains, fortified cereals, and dairy products
Vitamin E is an antioxidant and increases the production of immune cells, improves the ageing process by reducing the decline of immune responses seen in ageing and lowers cardiovascular disease risk.
Sources of vitamin E
Broccoli, carrots, chard, mustard and turnip greens, mangoes, nuts, papaya, pumpkin, red peppers, spinach, and sunflower seeds.
Vitamin C increases the production of immune cells and protects us from viruses entering the body in the first place. Vitamin C also helps our cholesterol, by raising the good cholesterol level and helps fight cardiovascular arterial disease.
Sources of vitamin C
Berries, broccoli, Brussels sprouts, cantaloupe, cauliflower, grapefruit, honeydew, kale, kiwi, mangoes, nectarines, orange, papaya, red, green or yellow peppers, snow peas, sweet potato, strawberries, and tomatoes.
Beta-carotenes
Beta-carotenes increase the number of immune cells is a free-radical antioxidant (this also helps reduce the speed of ageing) and helps reduce the risk of cardiovascular disease. Beta-carotene is converted to vitamin A in the body, which also has immune-boosting properties.
Sources of beta-carotene and other carotenoids
Apricots, asparagus, beets, broccoli, cantaloupe, carrots, corn, green peppers, kale, mangoes, turnip and collard greens, nectarines, peaches, pink grapefruit, pumpkin, squash, spinach, sweet potato, tangerines, tomatoes, and watermelon
Bioflavonoids protect the immune system by protecting us against environmental toxins, and helps fight cardiovascular arterial disease.
Yoghurt
Yoghurt with acidophilus bifidus helps boost the immune system and maintain healthy bowel function.
Honey
Raw honey has not been heat-treated and retains a lot of its minerals as well as its natural properties of antioxidant, antibacterial, wound-healer and it helps digestion.
Soups
Soups are a great way to get nutrients in, and their warmth is nurturing during this time of year. Experiment with making soups, start by adding some garlic and onions, in a pot then add whatever vegetables, grains such as barley and legumes you like. You might like to make your own chicken soup by adding organic chicken, which will help flush excess mucous from the system, and then add stock and season with herbs and spices of your choosing.
References:
http://www.askdrsears.com/topics/family-nutrition/foods-boost-immunity/8-foods-boost-immunity
http://www.webmd.com/diet/guide/antioxidants-your-immune-system-super-foods-optimal-health