Use These Foods to Strengthen Your Immunity
The best way to avoid developing colds, influenza, and other viral diseases this season is not to go out and get more vaccines and over-the-counter drugs. Your immune system is fully equipped to deal with these conditions naturally on its own. That is, provided you feed it the nutrients it needs. Staying well while those around you sniffle and sneeze requires that you extract as much nutrition from your diet as you can, loading up on the foods that pack the biggest nutritional punch.
First up, avoiding all processed foods, grains and sugar and eating a diet rich in fresh vegetables and fruits with natural immune boosting substances will go a long way toward strengthening your immune system. But you can do more.
Here are some ways you can strengthen your immune system naturally simply by your food choices.
Use plenty of garlic. This powerful member of the onion family has to top the lists of food and herbs that promote health and prevent disease. Its high allicin content is largely responsible for its disease-fighting effects, as an antibacterial, antiviral, a mucotrophic (thins and helps clear mucus) as a powerful antioxidant compound that neutralizes free radicals and quells disease-causing inflammation. Garlic has been used for thousands of years to prevent and treat respiratory, bacterial, fungal, viral, and parasitic infections as well. Add it to everything you can think of.
Chicken soup – for immunity and for the soul. Good old homemade chicken soup would have to be one of the most effective, and delicious, natural remedies for preventing and treating viral infections. When made from whole, pasture-raised chickens it is loaded with disease-fighting nutrients such as cysteine, an amino acid released during the cooking of chicken. Real chicken broth made from whole chickens, bones and all, also contains a host of beneficial fats, vitamins, minerals, and other nutrients that support vibrant immunity. Add plenty of garlic and handfuls of colourful vegetables for even more antioxidant and immune boosting punch.
Yellow and orange vegetables and fruits are rich sources of both vitamins A and C, and particularly benefit skin health, which just so happens to be your body’s largest organ, and the first line of defence against harmful bacteria, viruses, and other pathogens. Citrus such as oranges, mandarins, grapefruit, lemons and limes are an excellent source of vitamin C which helps maintain the body’s defence against bacterial infections.
Carrots contain vitamin A precursors called carotenoids (Beta carotene) that help promote vision and support a healthy immune system.
Pawpaw (Papaya) is so nutritionally rich that it is known as the medicine tree in Africa and the Caribbean. The enzyme papain is extracted from papaya, and is beneficial for those with digestive problems. Papaya is a rich source of beta-carotene, which converts to vitamin A in the body and promotes healthy eyes, skin and tissues.
Yellow sweet potatoes in particular boost glutathione levels in the body. Glutathione is considered the “master antioxidant,” as it plays a primary role in detoxifying cells and fighting off free radicals. In general, high glutathione levels are absolutely vital for maintaining strong immunity.
Curcumin, the distinct yellow colouring in turmeric a really powerfull anti-inflammatory, anti-oxidant, anti-bacterial, detoxifyer and is amazing for digestive health. It is a nutritional powerhouse, rich in manganese, zinc, B group vitamins and iron
Cruciferous Vegetables such as kale, broccoli, cauliflower and cabbage help support your liver and immune function by boosting the liver’s ability to flush out toxins.
Berries. These richly coloured fruits contain abundant vitamin C, bioflavonoids and polyphenols, powerful antioxidants that help promote healthy tissues and organs
Fermented foods such as yoghurt, kefir, kombucha, kimchi , sauerkraut and fermented vegetables all aid digestion and promote a healthy gut flora. Around 70 to 80% of your immune cells reside in your gut wall so a healthy gut will mean a robust immune system.
Mushrooms. Reishi, maitake, shiitake and oyster mushrooms in particular possess unique immune-boosting properties that make them a worthy addition to an immune boosting diet and are a classic component in traditional Chinese medicine (TCM) for immune stimulating properties. Add them into stir fries, soups, salads or over casseroles and also delicious as a mix on toast for breakfast.
Brazil nuts are one of nature’s richest sources of the powerful antioxidant selenium. Recognized for its ability to stimulate the production of antibodies, selenium is involved in most functions of cellular biochemistry, and is absolutely essential for proper immune function. Selenium also plays an important role in the production and function of glutathione which boosts adaptive immunity and promotes the production of white blood cells.
Don’t forget your daily dose of Vitamin D – sun or supplement. In a study published recently in the American Journal of Clinical Nutrition found that children who took daily vitamin D supplements (1,200 IU) were 40 % less likely to get a common flu virus than kids who took a placebo. Studies have shown that vitamin D helps immune cells identify and destroy bacteria and viruses that make us sick. Get some of your vitamin D from fatty fish, such as salmon. Your body makes most vitamin D from the sun. Ideally have some sun exposure for 5-10 minutes every day.
Keep this as regular stars in your diet for a robust immune system that can fight off all those pesky colds, flus and viruses.