Foods to boost your immune system

                                                  

Focusing on food for a healthy immune system can increase overall good health and nutrition. Foods that build your immune system are rich in vitamins, minerals, trace elements and omega-3 fatty acids. Including these foods in your weekly diet can improve your energy levels and decrease the number of colds and other bugs that you get every year.

There are a number of vitamins, minerals, plant components and herbs that are beneficial to the immune system. Finding specific foods that boost the immune system can be complicated, because certain vitamins work best when taken with other vitamins. For instance, vitamin C, probably the most commonly recommended vitamin for infection resistance, works best when taken with calcium and magnesium. Calcium, among the other vital roles that it plays in the body, helps the cells absorb Vitamin C and other nutrients more efficiently. Magnesium plays the same role and is also essential for proper function of the muscles and nerves. So, an effective diet to boost the immune system must include foods that contain Vitamin C, magnesium and calcium, or a combination of foods that contain these important nutrients.

Do your immune system a favor, and pack some more fruits and vegetables on your plate.

They're loaded with nutrients, called antioxidants, that are good for you.

Add more fruits and vegetables of any kind to your diet . It'll help your health. Some foods are higher in antioxidants than others, though.

The three major antioxidant vitamins are beta-carotene, vitamin C , and vitamin E . You'll find them in colorful fruits and vegetables, especially those with purple, blue, red, orange, and yellow hues.

Foods That Fight Illness

Beta-carotene and other carotenoids: apricots, asparagus, beets, broccoli, cantaloupe, carrots, corn, green peppers, kale, mangoes, turnip and collard greens, nectarines, peaches, pink grapefruit, pumpkin, squash, spinach, sweet potato, tangerines, tomatoes, and watermelon

Vitamin C: berries, broccoli, Brussels sprouts, cantaloupe, cauliflower, grapefruit, honeydew, kale, kiwi, mango, nectarine, orange, papaya, snow peas, sweet potato, strawberries, tomatoes, and red, green, or yellow peppers

Vitamin E: broccoli, carrots, chard, mustard and turnip greens, mangoes, nuts, papaya, pumpkin, red peppers, spinach, and sunflower seeds

It takes more than an apple a day to keep the doctor away. It turns out that eating some pretty surprising nutrients will help keep your immune system on guard. You can ensure that your body and immunity run smoothly by rounding out your plate with plenty of colorful servings of fruits and veggies, plus 8 to 10 glasses of water a day, at the very least. The following ingredients can add extra flu-fighting punch to your winter meal plan.

Yogurt

Probiotics, or the "live active cultures" found in yogurt, are healthy bacteria that keep the gut and intestinal tract free of disease-causing germs. Although they're available in supplement form, a study from the University of Vienna in Austria found that a daily 7-ounce dose of yogurt was just as effective in boosting immunity as popping pills. In an 80-day Swedish study of 181 factory employees, those who drank a daily supplement of Lactobacillus reuteri —a specific probiotic that appears to stimulate white blood cells—took 33 percent fewer sick days than those given a placebo. Any yogurt with a Live and Active Cultures seal contains some beneficial bugs, but Stonyfield Farm is the only US brand that contains this specific strain.

Oats and Barley

These grains contain beta-glucan, a type of fiber with antimicrobial and antioxidant capabilities more potent than echinacea, reports a Norwegian study. When animals eat this compound, they're less likely to contract influenza, herpes, even anthrax; in humans, it boosts immunity, speeds wound healing, and may help antibiotics work better.

 Garlic

This potent onion relative contains the active ingredient allicin, which fights infection and bacteria. British researchers gave 146 people either a placebo or a garlic extract for 12 weeks; the garlic takers were two-thirds less likely to catch a cold. Other studies suggest that garlic lovers who chow more than six cloves a week have a 30 percent lower rate of colorectal cancer and a 50 percent lower rate of stomach cancer.

These foods are also rich in antioxidants:

Prunes

Apples

Raisins

Plums

Red grapes

Alfalfa sprouts

Onions

Eggplant

Beans

Other antioxidants that can help keep you healthy include:

Zinc: oysters, red meat, poultry, beans, nuts, seafood, whole grains, fortified cereals, and dairy products

Selenium : Brazil nuts, tuna, beef, poultry, fortified breads, and other grain products

Cooking tip: To get the biggest benefits of antioxidants, eat these foods raw or lightly steamed. Don't overcook or boil them.

Slideshow: 15 Immune-Boosting Foods

Foods or Supplements?

Foods have many different nutrients in them, and they work together. Supplements don't have that same mix.

If you can't get enough antioxidants in your diet, some experts recommend taking a multivitamin that includes minerals, too.

But chances are, you can get what you need from your diet. If you want to check that you're on track, ask your doctor or a dietitian.