winter season, the flu or common cold is creeping right around the
corner, if you don't already have it that is. So I'd thought to send
you these healthy, natural ways to boost your immune system:
Mushrooms
Mushrooms are antioxidant rich and very high in selenium. Selenium has
been studied to reduce the risk of developing a severe flu. Mushrooms
are also recognized for there antiviral, antibacterial, and anti-tumor
effects. White button mushrooms in particular have noticeably greater
immune boosting effects than other mushrooms such as, oyster and
shiitake.
High Fiber Grains
Oats and barley in particular contain beta-glucan, a type of fiber
with antimicrobial and antioxidant capabilities. They enhance
resistance to various fungal, bacterial and viral diseases.
Beta-glucan is also found in protective amounts in shiitake and
maitake mushrooms. Beta-glucan enhances immunity, similarly to
echinacea and astragalus root. Beta-glucan binds to macrophages and
other white blood cells and activates anti-infection activity by
increasing the production of free radicals.
Vitamin E
Vitamin E has been studied for its production of natural killer and
B-cells, the cells that produce antibodies that destroy bacteria. The
highest vitamin E foods are green leafy vegetables, sunflower seeds,
almonds and blueberries.
Probiotics
The live cultures found in yogurt, particularly Lactobaccilus and
Bifidobacteria, may be beneficial in enhancing immunity. Having a
healthy supply of gut flora increases a person's white blood cell
production and activity. They may also boost the immunity while taking
antibiotics, and they supply added protection to those who may have a
compromised immune system. In a recent Swedish study, those who drank
a daily supplement of Lactobacillus reuteri (a specific probiotic that
appears to stimulate white blood cells) took 33 percent fewer sick
days than those given a placebo. Probiotic rich foods are yogurt,
kefir, select cheeses and milk, sauerkraut, kim chi and tempeh.
Vitamin C
Vitamin C tops the list of immune boosters. There has been more
research about the immune boosting effects of Vitamin C than perhaps
any other nutrient. Vitamin C is available naturally in many fruits
and vegetables. Unlike most animals that produce their own Vitamin C,
the human body does not synthesize any. Vitamin C has substantial
antiviral and antibacterial benefits though it's known for its
protective aspects in creating host resistance. The most abundant
vitamin C foods are guava, papaya, strawberries, kiwi, cantaloupe,
orange, and grapefruit.
Carrots and Sweet Potato
The antioxidant beta carotene has been studied to increase the number
natural killer T-cells in our immune system. Beta carotene is a
powerful antioxidant that mops up excess free radicals that can
accelerate illness.
Zinc
Zinc is a mineral which increases the production of white blood cells.
Always include zinc from food sources rather than in a supplement
form. As little as 15 to 25 milligrams a day will help to support
immune function. Some of the top zinc foods are oyster, crab, grass
fed beef and beans.
Garlic
Garlic is known for its antibacterial, antiviral, antifungal and
immune boosting effects. Garlic stimulates the production of white
blood cells and increases the efficiency of antibody production. The
immune-boosting properties of garlic seem to be due to its
sulfur-containing compounds. Garlic can also act as an antioxidant
that reduces the build-up of free radicals in the bloodstream.
Omega-3 Fatty Acids
Omega-3 fats reduce inflammation, increasing airflow and protect the
lungs from colds and respiratory infections. The omega-3 fatty acids
in ground flaxseed and fish such as, salmon, tuna, sole, flounder,
sardines, herring and mackerel, act as immune boosters by increasing
the activity of phagocytes, the white blood cells that destroy
bacteria. Other omega 3 rich foods are tofu, edamame and walnuts.
Tea
The amino acid responsible for immune boosting components in tea is,
L-theanine. It is abundant in both black and green tea. Many already
know to drink green tea to help fight disease, new research is also
including white tea, for its strong ability to destroy the organisms
that cause disease.
Not only should you boost your intake of certain nutrients, but there
are certain things you should avoid to stay healthy this season:
Excessive Sugar Intake
Eating or drinking too much refined sugar, can reduce the ability of
white blood cells to kill germs. The immune-suppressing effect of
sugar starts immediately after ingestion and may strengthen throughout
the day. Excessive refined sugar intake can reduce the responsiveness
of your immune cells and lower your immune defense.
Excessive Alcohol Intake
Excessive alcohol intake can harm the body's immune system. Alcohol
ingestion deprives the body of protective nutrients, leaving the body
susceptible to invaders. High doses of alcohol suppress the ability of
the white blood cells to multiply and it inhibits the action of
natural killer cells. Damage to the immune system increases in
proportion to the quantity of alcohol consumed. Amounts of alcohol
that are enough to cause intoxication are also enough to suppress
immunity.
Excessive Processed Food Intake
Foods that contain synthetic colors, dyes, artificial sweeteners,
flavors and texturizers can decrease your immunity and be a factor in
increasing your body's susceptibility to cold and flu viruses. To keep
your immune system at its best, it is important to avoid exposing
cooking oils and fats to high heat since this can produce damaging
substances.
Excessive Weight Gain
Being overweight by even 10 pounds may also suppress the immune
system. Excessive weight may affect the ability of white blood cells
to multiply and produce antibodies. Since the excessive consumption of
fats and calories can lessen your immune system, it is important to
shape your daily intake in such a way that you can become satisfied
without overeating.
To stay healthy this cold and flu season eat a diet that contains a
variety of fruits and vegetables. These foods ensure that you get the
bioflavenoids needed to boost the immune system. Emphasize certified
organic foods which are free from pesticides, heavy metals, and
residues. These are among the most immune-damaging molecules we can
ingest. Drink filtered water to avoid these same immune-suppressing
factors that are found in most tap water.
--
James Mitchell
Blog: jamesfmitchell09.blogspot.com
Twitter: jamesfmitch
(562)250-7969
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