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Diet for a Strong Immune System

Your immune system works hard to protect you from all sorts of diseases, germs and viruses. You can help your immune system stay strong and work better by providing your body with the nutrients it needs. Eat a well-balanced diet that is low in fat and contains plenty of vitamins and minerals from food sources such as vegetables, fruits, whole grains and lean protein sources. You can also help your body and its immune system by exercising regularly and getting adequate amounts of sleep.

  1. Antioxidants

    • Antioxidants are essential to boosting your immune system. Antioxidants help your body get rid of free radicals, which cause damage to healthy cells. Free radicals, or oxidants, are natural byproducts of metabolism. However, our bodies frequently have too many free radicals from sources such as pollution, cigarette smoke and other factors. By consuming foods that are rich in antioxidants, such as brightly-colored fresh fruits and vegetables, you can ensure that you are lessening the negative impact free radicals have on your immune system. Eat plenty of leafy green vegetables, such as romaine lettuce and broccoli, as well as fruits such as apples, kiwi and oranges.

    Garlic and Onions

    • Incorporate garlic into your meal planning. Garlic contains powerful sulfur compounds that can encourage the healthy function of the immune system. It can also stimulate the function of lymphocytes and macrophages, which are essential for both preventing cancer cells from forming and destroying them when they do form. Onions also might help lower your risk for cancer, as well as generally improve your immune system's function. Onions contain flavonoids such as quercetin and vitamin C that might help prevent colds. Onions are anti-inflammatory and anti-bacterial.

    Echinacea

    • Drink echinacea tea to ward off the common cold and to shorten its duration. Echinacea is an herb that also can help reduce the symptoms of the common cold, such as coughing and a sore throat. According to the University of Maryland Medical Center, studies suggest that echinacea has anti-viral, anti-inflammatory and antioxidant properties. It contains flavonoids and other components to stimulate the immune system. You can drink echinacea tea a couple times a day or purchase echinacea supplements. Follow the dosing instructions on the label. However, patients who are on immune-suppressing medications, such as those with leukemia, HIV/AIDS and other autoimmune diseases, should not take echinacea. Talk with your doctor before taking any herbal supplement, particularly if you are on any medications.

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