Foods to Boost Your Immunity
Foods to Boost Immunity
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As you prepare for the fall flu season by getting a flu shot, stocking up on hand sanitizing gel and decreasing your doorknob exposure, consider bolstering your immune system's ability to fight viruses -- including H1N1 swine flu -- by adding certain foods to your diet.
"We're not sure of all the reasons why our bodies break down, but we do know that food can absolutely help to build us up," says Bonnie Taub-Dix, R.D., spokesperson for the American Dietetic Association and weight-loss expert in New York City. "It's so important to prevent illness to begin with by getting enough rest, exercising regularly, following a healthy diet and not skipping meals. These are sure-fire ways to help boost your immune system," she says.
"There's no single food that will do the trick," she says. "Variety is important." Here, Taub-Dix's top foods for flu season.
Garlic
Chopping garlic releases allicin, a sulfer-containing compound that houses a potent antioxidant, says Taub-Dix. "Antioxidants protect cells from free radicals that can damage them, making it harder for cells to fight disease," says Taub-Dix, who suggests adding fresh garlic to sautéed vegetables.
Yogurt and Kefir
Embracing certain kinds of bacteria can actually help your immune system. Yogurt (look for cartons that say they contain "live, active cultures") and kefir, a fermented milk drink made with kefir grains, all have probiotics or "good" bacteria.
In a recent study, probiotic bacteria was actually found to increase the body's immune response to viruses that cause common infections like colds and flus by boosting T-cell production. Yogurt is also high in vitamin D, says Taub-Dix. A separate study found low levels of vitamin D to be associated with a heightened risk for respiratory infections like the flu.
Brazil Nuts
These large nuts are rich in zinc, a mineral known to improve the number of infection-fighting T-cells that also has antioxidant properties. Zinc deficiency has been linked to decreased response to vaccination and impaired immune cell function, especially in the elderly. But don't overdo it: A few of these provide enough zinc for the day, according to Taub-Dix.
Tea
Tea is rich in polyphenols, chemicals found in plant foods that act like antioxidants to protect cells. And while green and white teas are particularly potent, all teas will have some benefit, says Taub-Dix.
Lean Protein
"Protein is important for tissue repair," says Taub-Dix, who recommends proteins like white meat chicken, low-fat cheese or cottage cheese. Low amounts of protein have also been found to impair the immune system and have negative effects on T-cells.
Citrus Fruits
No surprise here. Taub-Dix recommends pink grapefruits, oranges and mangoes, which are all rich in the antioxidant vitamin C, something our bodies don't produce or store on their own. And says Taub-Dix, "Studies have shown it can decrease the duration of a cold or flu-like symptoms."
If you do begin experiencing flu-like symptoms see your doctor. "Even though I believe that eating these foods regularly can help you stay healthy, they're not a substitute for seeing your health care provider for proper medication when needed," Taub-Dix says.
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PARyback 11:46:13 AM Oct 19 2009
if you were born before 1950 you have built up immunity to the flu all of it
Thomasjkopriva 09:06:39 AM Oct 19 2009
---------Yes, your right about antioxidants fighting off f.ree-radicals that damage cells and immune system. If there was an antioxidant so powerful that it actually has the highest orac value and would nourish your body the best and strengthen your immune system to prevent swine flu, wouldn't you want to take it? Well, wait no further. I can honestly say there is the world's most powerful antioxidant and it does exist and I take it daily. Have a gander at this http://www.NaturalNooks.com also do to the recent fda gag order on silver water, I can't tell you that nano silver kills the swine flu virus, but what I can tell you is that the epa approved it in an even higher concentration as a surface cleaner and it destroyed every bacteria, fungus, and virus that it touched and was not harmful to pets or people.--------
hockeyfamily417 07:47:34 PM Oct 16 2009
Heres a Tonic I've been drinking for years that keeps me healthy during the flu season. Boil six cut up cloves of garlic in about two cups of water. Heat until the water is boiling rapidly. Cover and let set for about 5 minutes. Pour a cup of the garlic water into a mug. Add a teaspoon of Cayenne pepper. Squeeze a half a lemon and stir in about a half a teaspoon of honey. I usually have a cup every morning. I find if I drink it at night it keeps me up. The Cayenne pepper is hot and energizes me. I also have been giving this to my son who is 11, since he was about 6. But I leave out the Cayenne pepper and add an extra half a teaspoon of honey.
J9Neil 04:51:06 PM Oct 16 2009
teluride301 - I don't care how you spell vegetable. Life is too short to look for other's faults. Anyway, I got my regular Flu Shot from my regular Dr. A reputable man in the community, working at one of the best hospitals in South Florida. I asked him if the H1N1 vaccine contained mercury and he said "YES".
PhireWalkr 03:04:22 PM Oct 16 2009
This is all good information on the various foods; yet, one food has inexplicably and glaringly been left out -- the lowly chili pepper. Yes they may be hot; however, the benefits of this fruit have been well documented. Boosting the immune system is just one benefit. They also have Vitamin B, C, and other "good things' that help with digestion, metabolism, and the like. Further, as anyone that has eaten them knows, they are a great decongestant...they'll make your nose run for awhile!!! I fully recommend them to everyone, in addition to the other foods previously mentioned. Enjoy!!!!
Stripedbass7 02:33:43 PM Oct 16 2009
WHY TAKE ANY PRODUCT ? A BIT OF GARLIC, TEA, SOME CITRUS, BINGO BANGO, I HAVENT BEEN SICK IN YEARS. OR YOU CAN TAKE THE DRUGS THAT ARE MADE IN A LAB, ENJOY.
AB2101 01:59:49 PM Oct 16 2009
Littlebean357... that sentence is messed up... the dr. meant that free radicals damage cells which makes it harder for the cells to fight off disease. Antioxidants fight off the free radicals. It was probably a spoken comment and not a written one thus the sentence structure folly.
AB2101 01:52:17 PM Oct 16 2009
Hey ... teluride301... First of all... You spelled VEGETABLE wrong.... and secondly, they stopped putting mercury in vaccines in 1998. People thought that the mercury in the MMR vaccine caused Autism. The occurance of Autism has risen 5 fold since they stopped putting mercury in vaccines. As for grandma... sure she can tell you what to eat, but the doctor can tell you WHY and how much is appropriate. Knowledge is power. Got it?
hindlist 12:38:23 PM Oct 16 2009
I like garlic but i dint use it as it smells foul. Now i will try to eat it at least when i am at home. The rest of the things are easy to eat and help ourselves keep strong.http://www.hindlist.com
