10 Most Effective Immune Boosting Foods: Nutrition

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immune boosting foods

The immune system is like a country’s defense, when it is weak another country or a terrorist group can easily over run  the country which in this case is your body. Everybody wants to be strong, kicking really hard even during difficult health conditions around.  To keep your body well on guard and highly secured and still ply along  your normal daily routine you have to adopt this immune boosting foods into your diet.

Yogurt

The first on the list of our immune boosting foods is the yogurt you and i know. 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% 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 are among the list of immune boosting foods because they contain beta-glucan, which is  a type of fiber with antimicrobial and antioxidant capabilities more potent than echinacea,  a Norwegian study states that when animals eat this compound, they’re less likely to contract influenza, herpes, even anthrax; in humans, it boosts immunity, speeds wound healing, and  helps antibiotics work better.

Garlic

Inasmuch as garlic has being hated by so many because of the awful breathe one expires after taking it: Read our 8 causes of bad breath. It has being added to the list of immune boosting foods because it relatively 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% lower rate of colorectal cancer and a 50% lower rate of stomach cancer.

Ginger

Ayurvedic medicine claims Ginger warms the body and helps to break down accumulation of toxins in the organs, specifically the lungs and sinuses. This root also helps to cleanse the body’s lymphatic system, which is the body’s sewer system.

Shellfish

Selenium, plentiful in shellfish such as oysters, lobsters, crabs, and clams, helps white blood cells produce cytokines—proteins that help clear flu viruses out of the body. Salmon, mackerel, and herring are rich in omega-3 fats, which reduce inflammation, increasing airflow and protecting lungs from colds and respiratory infections.

Chicken Soup

When University of Nebraska researchers tested 13 brands, they found that all but one (chicken-flavored ramen noodles) blocked the migration of inflammatory white cells—an important finding, because cold symptoms are a response to the cells’ accumulation in the bronchial tubes. The amino acid cysteine, released from chicken during cooking, chemically resembles the bronchitis drug acetylcysteine, which may explain the results. The soup’s salty broth keeps mucus thin the same way cough medicines do. Added spices, such as garlic and onions, can increase soup’s immune-boosting power.

Tea

People who drank 5 cups a day of black tea for 2 weeks had 10 times more virus-fighting interferon in their blood than others who drank a placebo hot drink, in a Harvard study. The amino acid that’s responsible for this immune boost, L-theanine, is abundant in both black and green tea—decaf versions have it, too.

Sweet Potatoes

You may not think of skin as part of your immune system. But this crucial organ, covering an impressive 16 square feet, serves as a first-line fortress against bacteria, viruses, and other undesirables. To stay strong and healthy, your skin needs vitamin A. “Vitamin A plays a major role in the production of connective tissue, a key component of skin,” explains Prevention advisor David Katz, MD, director of the Yale-Griffin Prevention Research Center in Derby, CT. One of the best ways to get vitamin A into your diet is from foods containing beta-carotene (like sweet potatoes), which your body turns into vitamin A.

Mushrooms

For centuries, people around the world have turned to mushrooms for a healthy immune system. Contemporary researchers now know why. “Studies show that mushrooms increase the production and activity of white blood cells, making them more aggressive. This is a good thing when you have an infection,” says Douglas Schar, DipPhyt, MCPP, MNIMH, director of the Institute of Herbal Medicine in Washington, DC.

Beef

The last on our list of immune boosting foods is the beef. Zinc deficiency is one of the most common nutritional shortfalls among American adults, especially for vegetarians and those who’ve cut back on beef, a prime source of this immunity-bolstering mineral. And that’s unfortunate, because even mild zinc deficiency can increase your risk of infection. Zinc in your diet is very important for the development of white blood cells, the intrepid immune system cells that recognize and destroy invading bacteria, viruses, and assorted other bad guys, says William Boisvert, PhD, an expert in nutrition and immunity at The Scripps Research Institute in La Jolla, CA.

 

To get the maximum results from the immune boosting foods you have to exercise a lot, sleep properly, minimize stress, avoid sugar and finally maintain good hygiene.

Do you know other immune boosting foods that i didn’t include? put it down on the comment box.

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4 COMMENTS

  1. Nice post about those effective immune boosting foods. I personally had a problem and my immune went too low. But through eating, I started to recover and am feeling okay now. Avocado is also good.

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