The connection between food and the proper functioning of the immune system has long been known. The anecdotal evidence abounds. People who consume well balanced diets rich in vitamins and minerals tend to ward off illnesses much more readily than their counterparts who nosh on junk food. Still, many people are a little fuzzy on just what foods are the best to consume to bolster immunities. Others are unclear just how certain vitamins and mineral help.
Think of a body like an engine and the reason why healthy foods boost immunities will become clear. Whole grains, fruits, vegetables, lean meats and certain dairy products are a lot like a premium gasoline. They fuel the body without junking it up with unnecessary additives. Fatty, fried foods, processed foods and overly sugary foods are more like watered down gasoline. They provide some energy, but they junk up the system in the process.
In general, a diet that is well-rounded and includes plenty of fruits and vegetables will provide the boost the immune system needs to effectively fight common and some not-so-common ailments. There are some foods, in particular, that have proven themselves friends of the immune system.
So, which foods are especially good for immune system health? Here are some of the top options for fueling immunities and feeding the body right:
- Foods rich in vitamin C – This vitamin is considered one of the most powerful immune system boosters available. Found in fruits, vegetables and some foods that are fortified with the vitamin, this substance is known to help fight infections, viruses and more. One of the ways in which vitamin C works is by promoting the production of interferon. This antibody is known for blocking viruses and infections from getting into cells. Vitamin C is also essential for lowering the risk of heart disease, colon cancer, breast cancer and more.
- Vitamin E rich foods – Vitamin E is found in some foods, but is more easily attained in supplemental form. This is especially so if large daily doses are desired. This vitamin is known to enhance the production of killer cells that attack cancer and germs.
- Carotenoids – Found naturally in foods like carrots, beta carotene is known to increase the number of cells dedicated to fighting germs and other undesirables. This antioxidant helps reduce the risk of heart disease, fights cancer and generally bolsters immunities.
- Bioflavenoids – Diets rich in fruits and vegetables are generally also rich in this natural antioxidant. Bioflavenoids are essential for protecting cells from environmental damage and germs, as well.
- Zinc – This mineral is well known for speeding along the course of colds and helping increase the number of disease-fighting T-cells in the system. It is vital at all stages of life, but can provide a particular boost for aging immune systems. Zinc is found naturally in legumes, oysters, beef and some shell fish.
- Garlic – This common, everyday spice is known to increase immune function by promoting the growth of white cells. These are the body’s natural germ fighters. Garlic is also known to have antifungal properties and can have an antioxidant effect that wards off some types of cancer.
There are a variety of other foods that can help fine tune the immune system. To get the most out of diet, make sure to eat a balanced selection of foods on a daily basis. Fruits, vegetables and certain spices are especially important for bolstering natural immunities.
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