The human body’s immune system is akin to an incredible
army, working hard to rid the body of foreign offenders on a constant basis. Each element within this system work together to defend the body by
recognizing the intruder, assembling the troops and then striking. It is
through proper nutrition that allows for a continuance of this system to defend
your body effectively, for a poor immune system leaves you vulnerable to
infection and disease.
The body’s immune system is put through the paces daily with the pollutants we
breathe, deteriorated food supplies, the stress we encounter from work and
personal matters, along with the hectic schedules most of us keep. Some people
will tend to get “rundown” because they are redlining and pushing their immune
system too hard, often ending up sick or feeling poorly, while others never
seem to be phased. Individuals who are focused on a healthy lifestyle of
exercise and proper nutrition rarely get colds, can ward of infection more
successfully and usually are running at a steady pace. There are others however
who don’t follow sound dietary principles and often feel the effects of poor
nutrition. They are stopped dead in their tracks when they get a head cold
(which usually happens quite often), have severe allergy problems and have
difficulties in fighting infection, just to name a few ailments.
So, what can you do to help beef up your immune system? Certainly engaging in a
healthy lifestyle of an effective exercise plan and a guided nutritional
program will support your efforts in the battle against disease. This, along
with an emphasis on the following nutrients will give you ample ammunition in
developing a sound immune system.
The following micronutrients have been shown to boost the immune function.
Let’s take a look at each vitamin/mineral and see how it supports the immune
system and some of the quality food sources we should be looking at to supply
those nutrients.
Vitamin A enhances white blood cell function, enhances resistance to infection
and carcinogens (agents that can cause cancer), and helps maintain skin and
mucus membrane defenses to infection. Sources of Vitamin A are sweet potatoes,
carrots and pumpkin for example.
Next on our list is Vitamin C. Since Dr. Linus Pauling popularized the benefits of vitamin C, many studies
have been done to determine it’s effectiveness in preventing disease. Vitamin C
is usually the first thing thought of when one has a cold since vitamin C is
used to defend against viral infection (as well as cancer). Outside stressors
certainly contribute to the exposure of infection so you want to focus on
consuming foods with higher levels of vitamin C. Significant sources of vitamin
C are guava, papaya and oranges as well as chili peppers, broccoli and
cauliflower.
Up next is Vitamin E. Vitamin E is a potent antioxidant that helps protect
against cardiovascular disease and cancer. It’s also been shown to be helpful
to those with arthritis but it is an extremely important nutrient in supporting
the immune system. Some good sources are raw almonds and green leafy
vegetables.
Iron is a mineral that also contributes in our battle to build a strong defense
system. Iron builds red blood cells and carries oxygen from the lungs to all parts
of the body. Iron can be obtained by eating lean red meats, fish and fowl (heme iron sources). Some non-heme
iron sources are whole grains, raw pumpkin seeds and dark green leafy
vegetables. Make sure to eat sources of vitamin C when you eat non-heme iron to assist with the absorption.
Selenium is right up there with vitamin E in helping protect against cancers
(prostate be one of them) and is the single most important nutrient promoting
survival in patients with AIDS. Selenium also has been shown to protect humans
from the heart-damaging effects of cytomegalovirus (CMV). Foods offering
quality levels of selenium are raw Brazil nuts, tuna, turkey and oatmeal.
Rounding out the minerals is Zinc. Zinc helps heal wounds and is vital for the
functioning of the thymus which produces lymphocytes to destroy infectious
organisms. So essentially, it makes it possible for new immune cells to be
produced quickly when a new infection becomes present. Foods that will provide
high levels of Zinc are oysters, lean red meat, fish and poultry along with
whole grains.
Of course there is a need for a multitude of nutrients in our daily diet to add
support to certain functions. This list is obviously geared towards the immune
system (but not limited to) along with some of the vital nutrients needed to
sustain it.
I would also like to point out that the food sources listed are merely a few
examples that can provide sustenance to support a healthy body. I encourage you
to investigate them and other nutrients further in your quest to help protect
your health.