Immune System
The immune system has a big responsibility in the body. Its prime function is to protect the body from infection, viruses, bacteria, and the development of illness and diseases. Building a strong immune system requires good nutrition, exercise, and stress management.
A healthy lifestyle--like as drinking at least eight-8 ounce glasses of clean, pure water a day--is also helpful. Water has many vital functions and among them is to transport nutrients and oxygen to our body cells. It also detoxifies the body. A healthy lifestyle also includes not smoking, maintaining a good body weight, getting enough sleep and not consuming excessive amounts of alcohol. Experts state that emotional state, environmental toxins, pollution, and excessive use of antibiotics are also factors that affect the immune system.
Foods to Boost Immune System Function
The first step to ensure your immune system gains the strength it needs to fight the continuous onslaught of foreign invaders involves obtaining all nutrients--which means having a healthy diet. The most common cause of a depressed immune system is a nutrient deficiency. Studies have shown that even a deficiency in just one nutrient can profoundly impair the immune system.
A healthy diet is one that is rich in natural foods, such as fruits, vegetables, whole grains, legumes, seeds and nuts. It should also contain an average, but not excessive amounts of protein. Finally, a diet that is low in fat and refined sugars is vital for promoting a strong healthy immune system.
Even if you eat a healthy diet, a nutritional supplement is still necessary. Due to the many challenges the immune system is faced with, it needs all the nutritional support it can get. Americans struggle daily trying to consume the daily recommended allowances on fruits and vegetables--and their nutritional value has declined significantly due to modern farming practices. Mass production has robbed us of even more essential nutrients because premature harvesting does not allow them to reach their natural peak of nutrition--our fruits and vegetables are often picked before they are ripe and allowed to ripen in transit.
Here are a few of the nutrients you can consume that will boost your immune system:
Beta Carotene is a compound produced by plants and is converted by the body into vitamin A. It harbors potent antioxidant properties that fight the continuous onslaught of free radicals, which are highly reactive substances that attack and damage cells and, as such, it could lead to premature aging and disease. This compound is noted to stimulate and enhance many immune system processes.
The richest food sources of beta carotene include pumpkin, sweet potato, carrots, cooked greens, apricots, sweet peppers, kale, turnip greens, broccoli, mango, and squash varieties. The greater the intensity of the color of the fruit or vegetable, the more beta carotene it contains.
Vitamin C is boosts the immune system by stimulating the production of white blood cells (lymphocytes) and antibodies. In addition, it enhances phagocytes (immune system cells). These actions play a role in fighting infection, protecting against disease-causing organisms, and destroying bacteria and other foreign invaders.
The best sources of Vitamin C are found in cantaloupe, grapefruit, lemons, mangos, oranges, papayas, persimmons, pineapple, and strawberries. Vitamin C is also found in many vegetables and among the best are asparagus, avocados, beet greens, broccoli, Brussel sprouts, collards, kale, mustard greens, onions, green peas, sweet peppers, radishes, tomatoes, turnip greens, and watercress. This vitamin is also high in many citrus fruit drinks.
Vitamin E is a powerhouse nutrient has many health enhancing benefits. You'll find it in vegetable oils such as wheat germ oil, sunflower oil, safflower oil, corn oil, and soybean oil are one of the richest sources of vitamin E, followed by nuts and seeds.
Dark, green leafy vegetables are also good food sources of vitamin E, though not as significant as vegetable oils and nuts. When is comes to vegetables--the sweet potato is jammed-packed with vitamin E.
Selenium is believed to have an important role in boosting immune function by strengthening the disease-fighting properties of phagocytes, the white blood cells that destroy invading micro-organisms. This nutrient is found in soil which varies in mineral content. This is because it depends on where foods are grown or raised.
The best food sources to provide you with the health benefits of selenium include: Brazil nuts, oats, seafood, liver, wheat germ, bran, tuna, onions, tomatoes, broccoli, garlic, and brown rice.
Zinc bolsters the immune system to fight colds and other common infections. The best food sources of zinc include: meat, liver, seafood (especially oysters), wheat germ, brewer’s yeast, pumpkin seeds, eggs, ground mustard, and nonfat dry milk.
Zinc is also found in fish, dulse, kelp, lamb, legumes, lima beans, pecans, sardines, soybeans, sunflower seeds, whole grains, soy lecithin, torula yeast, mushrooms, and poultry. Red meat and poultry provide the majority of zinc in any diet. A diet high in animal protein has more zinc absorption than a diet high in plant protein.
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Informational note: The data presented on our health and nutrition website is for educational purposes only. Though we stive to be accurate in all of the information we present, it should not be taken as medical advice. NSC always recommends consulting your physician before beginning or modifying any diet or exercise program.
