POWER UP YOUR IMMUNE SYSTEM

The immune system is your body’s network of organs, tissues and cells working together to keep you healthy by fighting off harmful bacteria, viruses, parasites and fungi, serving as a barrier between your body and the things that can make you sick.

The affect of food on the immune system is difficult to overstate, in terms of nutrition for promoting a healthy immune system. A diverse group of phytochemicals (bioactive chemical compounds in plants) are required by the body to build a strong barrier against pathogens that would otherwise make you ill. For many reasons, the more fruits and vegetables you eat, the better off you are. Specific nutrients are needed for optimal immunity. Some of the most immune-boosting vitamins and minerals include folate, zinc, iron, beta-carotene, Vitamins B6, B12, C, D, and E.

The best immune system supports are found in the produce aisle, not in the pharmacy!

• Kiwi: High in Vitamin C, folate, potassium and antioxidants, such as alpha-Tocopherol and lutein. It has been shown to have positive effects on the immune response – making it potentially helpful in preventing a wide range of ailments.

• Garlic:Whole garlic contains the compound alliin, which turns into the active compound allicin when crushed and is known to enhance immune function. Crushed garlic also offers additional sulfur-containing compounds with healing properties.

• Onion: Red and yellow varieties are particularly high in quercetin, which is known to have anticancer, anti-inflammatory and anti-viral properties. The highest concentration is in the outer rings.

• Ginger: Many medicinal and health uses and known to be a powerful anti-inflammatory and antioxidant, along with antimicrobial effects and can help protect against infectious disease.

• Green Tea: Containing catechins, the antioxidant quercetin, and the amino acid L-theanine, these compounds are effective agents in helping the body fight viruses, such as influenza as evidenced among the eldery.

• Cruciferous Vegetables: Including kale, collard greens, mustard greens, Chinese cabbage, bok choy, kohlrabi, broccoli and brussels sprouts, these are a source of a chemical signal necessary for the immune system to function at its best. These veggies contain beta-carotene, lutein, folate and Vitamins C, E and K.

• Prebiotics, Probiotics, and Fermented Foods: Digestive health has a huge impact on nearly every important function in your body – including your immune system. Probiotics can be found in supplement form and are also abundant in fermented foods, such as kimchi, sauerkraut, tempeh, miso, yogurt, kefir and natto, and are supposed to reduce the risk for upper respiratory infections.

• Nutritional Yeast: Containing beta glucans, which are known to have power infection-preventing and immunity-supporting properties by enhancing natural killer cell activity.

• Berries: High in antioxidants like Vitamin C, which help prevent cell damage and inflammation. A 2018 review of the health effects of berries and their phytochemicals on the digestive and immune systems found that whole berries had potent, immune-optimizing properties.

• Citrus Fruits: Rich in protective antioxidants like Vitamin C, which can help to support the immune system and make one less susceptible to illness.

• Mushrooms: Regularly eating blanched white button mushrooms, found in most grocery stores, has been shown to optimize immunity support in the mouth and respiratory tract.

• Apples: An apple a day… provides a great source of soluble fiber, which can strengthen your immune system.

• Sunflower Seeds: Full of Vitamin E, known to reduce the risk of inflammation-related diseases, protect your body from cell damage, and fight for immunity support.

Vitamin D and Zinc are also powerful immune boosters in themselves.