When researching foods to improve immune system function, certain foods crop up over and over again.
Garlic
This simple plant is at the top of every immune system enhancing list. According to the National Geographic Desk Reference to Nature's Medicine, by Steven Foster and Rebecca L. Johnson, "when garlic is cut or crushed, alliin comes into contact with the enzyme alliinase, which quickly transforms alliin into allicin. Allicin [is] largely responsible for garlic's beneficial actions in the body. They exhibit notable antibiotic, antiviral, and antifungal properties." Garlic also has pronounced general immune system boosting qualities, as well as anti-tumor and antioxidant features. Because of the volatile nature of most of the beneficial compounds, it should be used fresh or only added at the very end of cooking.
Yogurt
According to abcnews.com, yogurt "packs a healthy dose of good bacteria that can protect the body against harmful bacteria and infections." Although they may not have a direct impact on the immune system, these probiotics are very important to keep digestion working properly, so that you can absorb the nutrients from other foods that are essential for immune system health.
Red Bell Peppers
Surprisingly, red bell peppers contain more vitamin C, ounce for ounce, than almost any other food – including oranges. A half cup contains almost twice the daily amount of vitamin C recommended by the FDA. In addition, they have a wide range of phytochemicals and beta carotene.
Tuna
This fish contains a number of important nutrients for immune system health, including selenium and omega-3 fatty acids, and some amount of zinc, while being very low in 'bad' fats.
Broccoli
The bane of many children, this is among the top foods for proper immune system function. It contains significant levels of vitamin A, vitamin C, vitamin E, and beta carotene; most of the top immune system nutrients. In addition, it has glucosinolates, another potent immune system booster; and sulforaphanes, strong anti-cancer nutrients. Other cruciferous vegetables, including cauliflower, kale, Brussels sprouts, bok choy, cabbage, turnip (roots and greens), rutabaga, mustard (seeds and greens), radishes, and horseradishes (including wasabi), are almost equally important.
Yellow or Orange Squashes
Including yellow squash, acorn squash and pumpkin, these vegetables are packed with beta carotene. The brighter the better, as the color is usually indicative of the beta carotene concentration.
Leafy Greens
Leafy greens include spinach, kale, mustard greens, collard greens, and turnip greens. Again, these are valued for their content of beta carotene, but also for vitamin E, which can be difficult to find in sufficient quantities in the diet.
Lean Beef
Along with other lean red meat, beef is surprisingly important for immune system health. Unfortunately for vegetarians, it is very difficult – almost impossible, in fact – to find all the amino acids and proteins the body needs to remain healthy in plants alone. In addition, beef is one of the top sources of zinc in the diet, which is absolutely necessary for full immune system health.
Mushrooms
Particularly shiitake mushrooms, these are consistently listed among the top immune system boosters, although few places seem to have any idea what components in particular are so helpful for the immune system.
Green Tea
Also white and black tea, there are few better sources for important antioxidants. In addition to generally boosting the immune system, there is strong evidence that some of the compounds in tea, such as epigallocatechin gallate, or EGCG, are offensive as well as defensive — that is, they act directly on invading microbes like cold or flu viruses, in addition to helping to build immune system health.
For more information on immune system health, see Natural Immune System Boosters, or for information on immune boosting herbs, read about the Top Five Herbs for Immune System Health.
Sources:
"Ten Foods to Kick a Cold and Boost Your Immunity" by abcnews.com
"Antioxidants and Your Immune System: Super Foods for Optimal Health" by WebMD.com
The Herbal Drugstore, by Linda B. White, MD, and Steven Foster (Rodale Inc., 2000)
Prescription for Herbal Healing, by Phyllis A. Balch (Avery, 2002)
National Geographic Desk Reference to Nature's Medicine, by Steven Foster and Rebecca L. Johnson (National Geographic Society, 2006)
Genevieve Kiger - Genevieve is passionate about all manner of natural subjects; herbs, herbalism, aromatherapy, and general natural health and body care.
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