FOODS THAT BOOST IMMUNITY

Antioxidants are powerful compounds that keep our immune systems working strong.  They decrease inflammation in our bodies by destroying cell damaging free radicals.  If toxic free radicals build up in the body, they can cause a slowed down immune response.  Research suggests that a diet full of antioxidants can help block viruses that make you sick and make symptoms less severe if you do get sick.  Antioxidants found in food include…

• Vitamin C- citrus fruit, tropical fruit, red peppers
• Beta-carotene- carrots, sweet potatoes, butternut squash
• Vitamin E- almonds, sunflower seeds, avocado
• Selenium-brazil nuts, eggs, mushrooms
• Anthocyanins- all berries including blueberries, acai and elderberry
• Lycopene-pink grapefruit, watermelon, tomatoes
• Lutein-spinach, kale, egg yolks
• Polyphenol-tea including black, green or white, spices like turmeric and ginger, coffee
• Resveratrol-red wine, grapes, dark chocolate
• Glutathione- White part of watermelon near the rind, asparagus, broccoli

Zinc is a mineral that helps the immune system function at its best. Zinc helps create and activate white blood cells that are involved in the immune response.  If the body does not have enough zinc, then the white blood cells cannot do their job of fighting off foreign substances such as viruses! Foods containing zinc include…

• Shellfish such as oysters and shrimp
• Red meat such as beef and lamb
• Legumes and beans such as lentils and chickpeas
• Nuts and seeds such as cashews and pumpkin seeds
• Dark chocolate!

Vitamin D helps to initiate the immune response in the body.  Studies have shown that if a person is Vitamin D deficient, they are more susceptible to getting sick more often!  Having enough vitamin D in the body can improve resistance against certain diseases. Foods containing vitamin D include…

• Fatty fish such as salmon, sardines, mackerel
• Egg yolks
• Mushrooms

Proper gut health also has a huge connection to the body’s immunity.  Lymphatic tissue located in the gut is the largest in the body. Large amounts of substances pass through the gut every day, making the gut the largest site of lymphatic contact with these substances.  Probiotics are live and healthy bacteria that boost the level of immune cells in the mucous membranes of the intestines. The more immune cells that the body has means that the body will be better at fighting infections, inflammation, bad bacteria and viruses!  Prebiotics are a special form of dietary fiber that acts as fertilizer for the good bacteria in your gut. A combo of eating both pre and probiotics is needed for an enhanced immune system! Foods containing pre and probiotics include…

• Prebiotics- garlic, onions, beans, asparagus, banana, Jerusalem artichoke, chicory root
• Probiotics- yogurt, kefir, miso, kimchi, kombucha, sauerkraut, tempeh, pickles

Eating plenty of healthy foods especially those containing antioxidants, zinc, vitamin D and pre and probiotics will keep your immune system functioning at its best!  A healthy diet should be followed every day and not just when you are sick. The build up of immune fighting antioxidants, zinc, vitamin D and pre and probiotics in the body throughout your entire life is needed for the strongest immune system.  Stay healthy with nutrition and good food!