Strengthen Your Immune System

HARNESSING THE POWER OF FOOD
TO STRENGTHEN YOUR IMMUNE SYSTEM

Learn Which Food Nutrients Will Help Keep You Healthy

By: Dave Kraybill, Executive Director, Pottstown Area Health & Wellness Foundation
‘Tis the season for sneezes, coughs, sore throats, fevers, chills, and aches. There are many things that you can do to prevent getting sick this winter, which include diligent hand washing; avoid touching your eyes, mouth, and nose; getting a flu shot; and just plain staying away from someone who is obviously sick. However, you can also give your body a fighting chance from the inside by living a healthy lifestyle, which can have a positive impact on your immune system.

Your immune system is made up of special cells, proteins, tissues, and organs that defend you against germs and microorganisms. The immune system is the body''s defense against infectious organisms and other invaders. Through a series of steps called the immune response, the immune system attacks organisms and substances that invade your body’s systems that can cause sickness and disease. A strong immune system is usually successful in preventing you from getting ill. However, by feeding your immune system a proper diet with immunity-building foods, you give it extra power to stave off germ attacks.

Immune-Strengthening Nutrients
When you eat a well-balanced diet, the benefits you reap are countless. All the nutritious foods you consume work in harmony to keep your body running smoothly and feeling good. However, there are certain nutrients that are specifically linked to helping your immune system work better and smarter, and incorporating these nutrients into your diet is easier than you may think.

Vitamin C
Yes, vitamin C really is key to boosting your immune system. It increases the production of infection-fighting white blood cells and antibodies, specifically interferon, which forms a protective coating on the outer surface of the cell, preventing the germs from entering the cell. Vitamin C also helps reduce the risk of cardiovascular disease. 200 milligrams a day is recommended and can be obtained by eating six servings of fruits and vegetables a day. Great food sources of vitamin C include orange juice, onions, garlic, berries, citrus fruits, mangoes, peaches, pineapples, spinach, cabbage, red bell peppers, broccoli, cantaloupe, and even potatoes.

Bioflavonoids
What are bioflavonoids you ask? They are nutrients that aid the immune system by protecting the cell membranes against environmental pollutants trying to attach to them. A diet rich in bioflavonoids reduce the occurrence of cholesterol-forming plaque in your arteries and reduces cardiovascular disease. Eating a wide variety of fruits and vegetables will help you get the bioflavonoids you need, plus they are found in most foods that contain vitamin C.

Vitamin E
This antioxidant stimulates the production of cells that seek out and destroy germs and cancer cells, and it also enhances the production of immune cells that produce antibodies that destroy bacteria. Vitamin E can help lower the risk of cardiovascular disease as well. The recommended milligram dose is 100 to 400 every day, which can be obtained through a diet of seeds, nuts, vegetable oils, and whole grains. Other foods that contain vitamin E include spinach, Swiss chard, carrots, yellow squash, broccoli, and kale.

Beta-Carotene & Vitamin A
Beta-carotene increases the number of infection-fighting cells in your immune arsenal, and stimulates specific immune cells which enhances their ability to attack cancer cells. The body actually converts beta-carotene to vitamin A, which also has anticancer properties and immune-boosting functions. Great sources of beta-carotene and vitamin A include apricots, carrots, spinach, squash, leafy green vegetables, pumpkin, and sweet potatoes.

Zinc
This mineral increases the production of white blood cells that fight infection and helps these cells fight more aggressively. It also increases the cells that fight against cancer and helps white blood cells release more antibodies. It’s best to get zinc from your diet and aim for 15 to 25 milligrams a day. Good sources of zinc include lean meats, legumes, crab, oysters, and whole grains.

Omega-3 Fatty Acids
Consuming foods that contain Omega-3 fatty acids boosts your immunity by increasing the activity of the white blood cells that consume bacteria. They also protect the body against damage from over-reactions to infection. Foods rich in Omega-3 are tuna, salmon, mackerel, flax seed or oil, walnuts, and sardines.

Fiber
By eating enough fiber, you assist your body in ridding itself of waste and other toxins. The fiber binds with harmful substances and helps transport them out of the body. Great sources of fiber include oats, barley, whole grains, legumes, vegetables, and fruits.

Selenium
This mineral increases the fighting cells that attack cancer. You can find selenium in tuna, red snapper, lobster, shrimp, whole grains, brown rice, egg yolks, cottage cheese, chicken, garlic, sunflower seeds, Brazil nuts and lamp chops.

Spices
Many spices actually contain immunity-building compounds and should be used to cook with as much as possible. They are pepper, cinnamon, cumin, coriander, fennel seeds, turmeric, ginger, and garlic.

Immune-Weakening Foods
It is clear that there are a number of different foods that contain vital vitamins and minerals to support a healthy immune system. But, there are also a number of things that should be taken out of your diet or consumed in strict moderation because they work against your immune system and can actually weaken it. This list includes sugar, processed foods, drinking alcohol in excess, eating foods laden with saturated/trans fats, and drinking soda.

Even though you may still get sick sometimes, eating immunity-building foods will give your body extra fighting power to destroy new germs it encounters or at least lessen the severity of symptoms. Of course, living a complete healthy lifestyle that not only includes a healthy diet, but regular exercise and plenty of sleep, will lead to a stronger immune system. It will also boost your energy level and have a positive effect on your overall sense of well-being.

About the Foundation The Pottstown Area Health & Wellness Foundation’s mission is to enhance the health and wellness of area residents, providing education, funding and programs that motivate people to adopt healthy lifestyles. Visit www.pottstownfoundation.org for more information about the Foundation. Discover Pottstown area''s new online community at www.missionhealthyliving.org to learn and share great information on how to lead a healthier life!