A cold or flu bug can hit you like a ton of bricks
when your immune system is weak. But when you’ve built up your immune system
with natural foods and supplements, your body is much better equipped to fight
off bacteria, viruses, toxins-whatever life throws at you.
Even if you do come down with that cold or flu, a strong immune system
will lessen the severity and length, and fortify your body against more serious
diseases. Some foods are particularly good at keeping your immune system in top
working order. Of course, chucking those cigarettes and opting for a mineral
water with lime instead of a beer helps, too.
Best Immune Boosters
medicine is good food. Fill your plate with a selection of these nutrient-rich
foods and you’re on your way to building a powerfully strong immune system
with each and every bite.
and sterolins are a type of fat present
in the fibre of all plants. They can help your body fight off viruses, infection
and inflammation. You also require more of these phytonutrients during weight
loss or old age. Sources:
plant seeds (such as pumpkin) vegetable oils, grain products, fruits,
vegetables, nuts, and supplements.
vitamins are a group of eight vitamins
that occur together in natural plant and animal sources. They’re linked to
stronger immunity. Because B vitamins are water soluble, they cannot be stored
in the body and must be taken daily. They’re also easily lost through
refining, processing, cooking and peeling of foods. Sources:
green vegetables, potatoes, whole-grain cereals, fresh or dried fruit, pulses
(peas, beans and lentils) nuts and seeds.
plays a key role in resistance to
infection and wound healing. Sources:
egg yolks, dairy products, whole-grain cereals and seafood- particularly oysters
is linked to a properly functioning
immune system. It can be depleted by zinc. Sources:
oysters, crab, cashews, clams, sunflower seeds, lentils and hazelnuts.
is another important antioxidant for
immune function. Sources: brown
rice, spinach, whole-wheat bread, sweet potatoes, navy beans, lima beans and
is extremely important for boosting the
immune system. At times of psychological stress, our magnesium requirements are
even higher. Sources:
oysters, shellfish, herring, legumes and milk.
provide “good bacteria” for your
digestive tract to prevent the over growth of harmful bacteria. Sources:
yogurt, sauerkraut, kefir and acidophilus supplements.
acids are the building blocks of
protein and many are related to the proper functioning of your immune system.
The amino acid arginine improves wound healing. L-lysine is especially good for
herpes simplex (cold sores). Sources: fish,
milk and legumes.
A – fish liver oil, eggs
C – citrus fruits, strawberries, kiwi
fruit, watermelon, black currants, red and green peppers, broccoli, Brussels
sprouts, tomatoes, potatoes
E – vegetable oils, nuts, wheat germ,
olives, margarine, milk
yellow-orange vegetables (carrots, sweet potatoes, pumpkin and butternut squash)
yellow-orange fruits (apricots, mangoes, papaya, peaches, oranges) dark green,
leafy vegetables (spinach, broccoli, lettuce, watercress)
Brazil nuts, seafood, liver, grains, seeds
added antioxidant protection: Allicin (found in
garlic) bioflavonoids (from colourful fruits and veggies) lycopene (cooked
tomatoes) pycnogenol (pine bark extract) quercetin and resveratrol (both in red
wine) tea (green, black or ginseng)