You can ensure your body and immunity run smoothly by rounding out your
plate with plenty of colorful servings of fruits and veggies, plus 8 to
10 glasses of water a day, at the very least. The following ingredients
can add extra flu-fighting punch to your winter meal plan.
What is immunity?
The immune system is your body’s way of helping to protect you from infection. When your body is infected by viruses, bacteria
or other infectious organisms (e.g. a fungus or parasite), it undergoes
a process of fighting the infection and then healing itself.
Here are Immunity boosting 9 Super Power Foods:
1. Yogurt
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.
Your optimal dose: Two 6-ounce servings a day.
2. Oats and Barley
These
grains contain beta-glucan, a type of fiber with antimicrobial and
antioxidant capabilities more potent than echinacea, reports a Norwegian
study. When animals eat this compound, they're less likely to contract
influenza, herpes, even anthrax; in humans, it boosts immunity, speeds
wound healing, and may help antibiotics work better.
Your optimal dose: At least one in your three daily servings of whole grains.
3. Garlic
This potent onion relative 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.
Your optimal dose: Two raw cloves a day and add crushed garlic to your cooking several times a week.
4. 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.
Your optimal dose: Two servings a week (unless you're pregnant or planning to be).
5. 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.
Your optimal dose: Have a bowl when feeling crummy.
6. 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.
Your optimal dose: Several cups daily. To get up to five times more antioxidants from your tea bags, bob them up and down while you brew.
7. 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.
Your optimal dose: Beef
provides about 30% of the Daily Value (DV) for zinc. That's often enough
to make the difference between deficient and sufficient. Not a beef
person? Try zinc-rich oysters, fortified cereals, pork, poultry, yogurt,
or milk.
8. 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.
Your optimal dose: A half-cup serving, which
delivers only 170 calories but 40% of the DV of vitamin A as
beta-carotene. They're so good, you might want to save them for dessert!
Think orange when looking for other foods rich in beta-carotene:
carrots, squash, canned pumpkin, and cantaloupe.
9. 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.
Your optimal dose: Shiitake, maitake, and reishi
mushrooms appear to pack the biggest immunity punch; experts recommend
at least ¼ ounce to 1 ounce a few times a day for maximum immune
benefits. Add a handful to pasta sauce, sauté with a little oil and add
to eggs, or heap triple-decker style on a frozen pizza.
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