Foods That Boost Immune System
As the winter approaches, the days get shorter and the temperatures drop; while colds, flus and other minor ailments increase. To improve your immune system and to not get ill easily, you need to make the right choices of food. So what are the foods that boost immune system?
Well, basically your plate must be full of antioxidants: Zinc, selenium, vitamins A, C and E as they boost your immune system. Without them, you’re going to get sick!
Probiotics, allies of the intestine are the friendly organisms in fermented milk and yoghurt. There are about 400 of them that we know of and the best known being lactobacilli and bifidobacteria.
Some probiotics, Lactobacillus casei and Lactobacillus rhamnosus, have demonstrated their effectiveness in early childhood diarrhea in several studies. Regular consumption of these small bacteria significantly reduced the duration of diarrhea episodes. Other studies also show that the healing time against all types of diarrhea is shortened. The data on the prevention of infectious diarrhea are nevertheless more limited.
Probiotics are also used to fight against the bacterium Helicobacter pylori associated with ulcers and stomach cancer. Along with the standard treatment, they increase the chances of healing and mitigating not so desirable effects.
The star of vitamins, vitamin C boosts and stimulates the body’s defenses, by its ability to fight against free radicals. Antioxidants with vitamin C occur very rapidly. Its regular intake at the onset of symptoms may inhibit infection or at least reduce the duration and severity of them. Recommended vitamin C intake is 120 mg per day- 2 oranges or, 1000mg for smokers.
Sources of Vitamin C (per 100g)
Kiwi (94 mg)
Lychees (65 mg )
Cabbage (60 mg)
Parsley (200 mg)
Citrus (50-80 mg)
Spinach (45 mg)
Broccoli (55 mg)
Strawberries (64 mg)
Pepper (160 mg)
Sorrel (45 mg)
Beta-carotene or vitamin A is known as the vitamin of the eye and skin, it is essential for the proper functioning of the immune system. Suggested intake of vitamin A is 800 to 1000 mg per day, 60% as beta -carotene (100 g of raw carrots) . Its ability to protect the immune system remains controversial though.
Selenium is an excellent stimulant of the immune system. It helps us to fight against viral or bacterial infections. It neutralizes toxic waste associated with tobacco, heavy metals or alcohol. Too much of selenium can cause diarrhea, bad breath, and hair loss. Recommended daily allowance is 0,07mg per day for an average adult.
Sources of Selenium (per 100g)
Brazil nuts (1,92 mg)
Mixed nuts, in shell (0,58 mg)
Mixed nuts (0,42 mg)
Octopus, dried (0,17 mg)
Squid, dried (0,17 mg)
Kidney, cooked (0,17 mg)
Oysters (0,15 mg)
Fish, dried (0,15 mg)
Cod, dried (0,15 mg)
Chicken skin (0,14 mg)
Lamb Liver (0,12 mg)
Sunflower Seeds (0.08 mg)
Long ignored zinc is one of the trace elements on which many researchers are working worldwide. Present in more than two hundred chemical reactions (including those required for protein synthesis), it would intervene in the processes related to growth, respiration, endocrine system, immunity, inflammation, wound healing, reproduction, sexuality and more.
Sources of zinc (per 100g)
Oysters (80 mg)
Meat, particularly beef (1 to 10 mg)
Lenses (2 mg)
White beans (1 mg)
Wholemeal bread (1-2 mg)
Greens (1 mg)
Remember that food sources are preferred. According to a recent meta-analysis of a nutrition journal, commonly used antioxidant supplements have not proven preventive in healthy people or patients. It seems that some – high doses of vitamin E, selenium , vitamin A – increase the risk of mortality.
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