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Immunity Boosting Diets

The H1N1 pandemic of 2009 reminded us of the importance of virus prevention. According to the Centers for Disease Control, over 70 percent of those hospitalized with the virus in 2009 might have experienced more severe symptoms due to other conditions including weakened immune systems. The body's ability to fight off infection can be compromised by illness, chronic conditions such as asthma and medications, but it can also be improved through diet.

  1. Antioxidant Function

    • Toxins in our environments, called free radicals, sometimes invade our bodies and damage cells. Free radicals inhibit the ability of the immune system to function properly, so a build up lowers the ability to fight disease. Antioxidants prevent free radicals from interfering with the cells and repair damaged cells. The body gets antioxidants from vitamin E, beta-carotene and vitamin C. Since our bodies cannot create these nutrients, we must introduce them from a diet rich in fruits and vegetables.

    Antioxidant Fruits and Vegetables

    • Foods high in antioxidants generally have bright, rich colors. They include greens like kale, broccoli, asparagus, green peppers, spinach, Brussels sprouts and kiwi. Yellow and orange fruits and vegetables with high antioxidant content include corn, carrots, yellow peppers, pumpkin, sweet potatoes, cantaloupe, apricots, peaches, oranges and papaya. Purple, red and blue foods like beets, eggplant, tomatoes, watermelon, strawberries, other berries, plums and red grapes contain high antioxidants, as well. Immunity-boosting diets include these products.

    Other Antioxidant Foods

    • Besides fruits and vegetables, nuts (especially Brazil nuts) and sunflower seeds have high antioxidant contents. Whole grains, fortified cereals and breads, wheat germ, seafood and dairy products also contain antioxidants, especially zinc and selenium. Any diets that include foods rich in these two nutrients, along with iron and vitamins A, B, C, D and E, boost the immune system by adding antioxidants to the body. Excess processing may reduce the nutrients in foods, making them less effective at reducing free radicals. Serve fruits and vegetables raw or lightly steamed. Poaching or steaming fish keeps it healthier, as well.

    Acai

    • Advertisements for acai berry diets flood television, magazines and the Internet these days, promising not only weight loss but often immune system improvement. The truth behind these claims for immune system health is that acai, like all berries, have high levels of antioxidants, so they do improve the body's ability to fight off toxins. The acai has not otherwise been scientifically proven to have particular impact on the immune system.

    Probiotics

    • Diets that include yogurt may also boost your immune system. Yogurt contains probiotics, bacteria that help create a healthy digestive system. Studies also show that probiotics may also strengthen the body's ability to fight off disease. Some companies process yogurt products to extend shelf life, but kill the beneficial bacteria, so choose yogurt products that say "live and active cultures." Other foods help stimulate probiotic growth, such as garlic, artichokes, onions, honey, almonds, bananas and whole grains.

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