The Reminder is making its archives back to 2003 available on our website. Please note that, due to technical limitations, archive articles are presented without the usual formatting.
Properly feeding your immune system can boost its power to fight off those pesky "bugs" that bring us down. Immune-boosting foods and nutrients include: Vitamin C Vitamin C is a powerful antioxidant that protects against infection and enhances immunity. Vitamin C works by increasing the production of white blood cells, which fight off infection. It also works by increasing the production of antibodies and in particular, raises levels of interferon, the antibody that coats cell surfaces, preventing the entry of viruses. Vitamin C sources include citrus fruits, potatoes, green peppers, strawberries and pineapple. Vitamin E Vitamin E is important to a healthy immune system. One function of vitamin E is that it enhances the production of B-cells, the immune cells that produce antibodies that destroy bacteria. In fact, research shows that people who eat vitamin E rich foods tend to have a higher immunity. Vitamin E rich foods are seeds, vegetable oils and grains. Beta-carotene Beta Carotene enhances the functioning of your immune system. Beta Carotene works by increasing the number of infection fighting cells, natural killer cells and helper T cells. Foods rich in beta-carotene include sweet potatoes, carrots, kale, spinach, turnip greens, winter squash, collard greens, cilantro and fresh thyme. To enhance the availability of the beta-carotene in these foods, they should be eaten raw or lightly steamed. Getting the recommended 5-10 a day of fruits and vegetables will approximately provide you with 3-6 milligrams of beta-carotene. Zinc Studies have shown that a zinc deficiency can impair a number of white blood cells and platelets (blood cells involved in clotting), and can increase susceptibility to infection. Excessive zinc intake, however, may impair immunity and increase infections. Get an adequate amount of zinc in your diet by eating zinc rich foods such as oysters, liver, lean beef, pork, turkey, lamb, lentils, pumpkin and sesame seeds, garbanzo beans and yogurt. Garlic Garlic is known for its cold-fighting abilities. It increases the potency of two important cells of the immune system: T-lymphocytes and macrophages. The immune-boosting properties of garlic appear to be due to its sulfur-containing compounds, such as allicin and sulfides. You can eat it raw or cookedÑso start adding it to your favourite foods today! Omega-3 fats The all important omega-3 fats are essential immune boosters, as they work by increasing the activity of phagocytes, the white blood cells that eat up bacteria. These fats also help strengthen cell membranes, thereby speeding up healing and strengthening resistance to infection in the body. Omega-3 fats can be found in foods such as fatty fish (salmon, mackerel, tuna), flax oil and flaxseeds, omega-3 eggs, nuts and seeds. Ð Compiled from an article by Alana Gold, registered dietitian.
