What Are Some Foods That May Help Boost Immunity?

Excellent nutritional status enhances the ability to fight infections. It is important to follow a well-balanced diet that provides adequate nutrition for maintenance or improvement in nutritional status and prevents vitamin and mineral deficiencies. Three or more meals and snacks each day can provide the nutrients needed to provide a strong immune system. Several vitamin and mineral deficiencies are known to affect immune function. Therefore, a multivitamin and mineral supplement can be taken, especially for those with a poor dietary intake. We suggest you follow a healthy diet rich in vitamins and minerals. A healthy diet is high in carbohydrate and fibre and low in fat. It is very difficult to give specific advice regarding food intake over the net as there are many factors which come into play.

Immunity is also affected by free radicals. Free radicals are molecules that are all around us. They are produced both as a natural product of living (through metabolism) and by outside sources such as sunlight, cigarette smoke and general pollution. Free radicals are used by the immune system to fight off invading bacteria and viruses. However, when produced in excess they damage human cells and tissues too. In fact free radicals are implicated as causes in many diseases of lifestyle including cancer. Our natural defense mechanisms called antioxidants are usually able to mop up the majority of these aggressive molecules. The most potent antioxidant nutrients are vit A, C, E, beta-carotene and selenium. It is important to ensure adequate intake of fruit and vegetables that are known to be rich in antioxidants.

Sterols are thought to boost the body's defense mechanisms, and may therefore be good for daily immune support. They have been shown to modulate the functions of T-cells (cells which control and regulate the immune response) by enhancing their cellular division and their secretion of important factors called lymphokines. The activities of these cells are of the utmost importance in fighting off viral diseases or diseases involving bacteria which live inside cells, for example, tuberculosis. Along the same lines, sterols reduce susceptibility to infection and daily supplementation is thought to reduce incidence of colds and flus.

Some important nutrients in immunity include:

B-vitamins

The B-complex vitamins are a group of eight inter-related vitamins, which occur together in natural plant and animal sources. Because these vitamins are water soluble, they cannot be stored to any large degree in the body and therefore must be taken in daily. They are easily lost through refining, processing, cooking and peeling of foods. Rich sources of B vitamins are green vegetables, potatoes, wholegrain cereals, fresh and dried fruit, pulses (peas, beans and lentils), nuts, seeds, liver and lean meat.

Vitamin C

Vitamin C is a water-soluble vitamin that also cannot be stored by the body, and has to be included in the daily diet. It is used up more rapidly during stressful conditions and thus requirements during such times are increased. This vitamin is needed to help the body to resist infection, and for the vital role it plays in wound healing. It also protects against dangerous free radicals, as mentioned above and is a powerful antioxidant. Vitamin C can be found in fresh fruits, especially citrus fruits and blackcurrants, fruit juices and fresh vegetables.

Zinc

This mineral is required for its role in resistance to infection and wound healing. It can be found in liver and red meat, egg yolks, dairy products, wholegrain cereals and seafood - particularly oysters and shellfish.

Magnesium

Magnesium is extremely important - it is a mineral essential for activating chemical reactions, transporting glucose to the cells and boosting your immune system. At times of high psychological stress, our magnesium requirements are even higher. This mineral can be found in oysters, shellfish, herring, liver, legumes and milk.