Natural Immune Boosting Foods

With Autumn upon us comes the onset of cold and flu season. This year take action and support your immune system naturally. Nutritionist Christine Bailey agrees to explain the best foods to pile on your plate exclusively to Purifyne Cleanse clients.

With the cooler weather and darker nights looming you may be looking to give your immune system some additional support. The change of seasons can put additional stress on our body and how we respond to the change of seasons can be a good indicator of your underlying health.. A healthy immune system is dependent on an optimal intake of the right nutrients and the best way to boost these is through your diet. Here are some top immune supporting foods to include.

Chicken Soup

Your mother was right -- nothing beats chicken soup for fending off sniffles. Add in ginger and garlic for their anti-inflammatory properties and to help thin mucus. Chicken is a good source of iron and protein, key nutrients to support immune cells. It also contains carnosine shown to help the body’s immune system to fight the early stages of flu.

Leafy Greens

Research published in the journal Nature Immunology this year demonstrated that eating leafy greens may help stimulate the production of a special type of immune cell known as an innate lymphoid cell, which helps protect the body from invading pathogens and also provides a balance between ‘good’ and ‘bad’ bacteria in the intestine. Leafy greens such as kale, spinach and broccoli are also rich in glucosinolates known for their anti-cancer properties.

Oats

Oats are rich in immune supporting nutrients such as selenium and beta-glucans, which have been shown to enhance neutrophil action, a type of immune cell.  Oats also act as a prebiotic stimulating the growth of healthy bacteria in the gut, which helps supports immune function.

Mushrooms

Mushrooms particularly Shiitake, Maitake and Reishi contain immune boosting polysaccharides including beta glucans, which can enhance our body’s defences, protect against cancer and possess anti viral properties.

Green Tea

Research published in journal Immunology Letters have shown that the active polyphenol found in green tea (EGCG) has the ability to increase the number of regulatory immune support T-cells improving immune function and reducing inflammation in the body.

Yogurt and Kefir

Your digestive tract contains the largest number of immune cells of your whole body, constituting approximately 80% of your entire immune system. Including fermented foods like yogurt and kefir can help maintain healthy bacteria to crowd out harmful microbes and stimulate immune-cell production.  Kefir is also a useful source of vitamin K and vitamin D both important vitamins for immune health.

Butternut Squash and Sweet potato

Orange flesh fruit and vegetables are packed with carotenoids, Vitamin A and vitamin C – essential nutrients for immune function.  Vitamin A has anti-viral properties and is vital for supporting the cells of the skin, gastrointestinal tract and lungs - the main barriers that separate you from the outside world. 

Salmon and other oily fish

Essential fatty acids found in oily fish are important for maintaining the cells in the gut and research from Michigan State University and East Carolina University suggests that an omega 3 fat known as docosahexaenoic acid (DHA) appears to increase activity of immune system cells, specially "B" white blood cells. Salmon is also a source of vitamin D. Vitamin D is essential for a healthy immune system and maintaining optimal levels through the winter may help prevent the flu. If you’re  vegetarian try adding a spoonful of flaxseed oil to your vegetable juice or smoothie in the morning.

Whey Protein

Quality whey protein powder provides all the key amino acids to support the production of glutathione, an immune boosting antioxidant and preserves levels of glutamine an important fuel for immune cells. It also contains immune enhancing constituents such as immunoglobulins, lactoferrin needed for tissue repair and maintaining a healthy gut barrier. Try adding a scoop to a morning smoothie.

Citrus Fruits

Citrus fruits are packed with vitamin C, which makes immune cells stronger and helps the immune system identify and attack invaders. It also helps make interferon – which is part of the body’s own natural defence system enabling you to fight off infection. During the winter it is worth increasing your intake as high levels can help prevent the flu. Other good sources including berries, Kiwi Fruit and Red Pepper.

Nuts and Seeds

Nuts and seeds especially sunflower seeds and almonds are good sources of vitamin E. Vitamin E is an important antioxidant protecting our fatty tissues and cell membranes from damage and fighting infections.  Just 35g or ¼ cup of sunflower seeds contains 12mg which meets your daily recommended needs.

Honey & Bee Propolis

Honey-lemon tea is commonly used for sore throats. Not only does the honey help coat irritated membranes and soothe coughs but also it has anti-microbial properties especially Manuka or Raw honey. Bee propolis is also known for its antimicrobial and immune-enhancing properties and makes a great addition to smoothies and raw dishes.

Raw Cacao

Raw Cacao powder is not only packed with flavonoids, antioxidants that help combat free radicals produced by the body, which can prevent the immune system from working optimally, it is also packed with zinc. Zinc is an antiviral nutrient and research has shown it can lessen cold duration and decrease its severity, if taken within 24 hours of the onset of symptoms. Other good sources of zinc include wheatgerm, nuts, seeds, oysters and meat.

Echinacea

Echinacea is widely noted for its anti-bacterial and immune-stimulating properties. While it may not be so effective against viruses it may be a useful herb to consider if you are feeling under par.

Garlic

Garlic is a fabulous immune supportive spice - it’s antibacterial, antiviral and anti-fungal. For optimal benefits the garlic should be fresh and crushed which helps convert the chemical allicin to its active form. Try putting it through your juicer to add to your vegetable juice.

Andrographis

Andrographis is a well-studied Ayurvedic herb that may help to prevent and treat colds and flus, leading to quicker recovery times and fewer complications. It can reduce inflammation associated with the influenza virus support levels of immune cells.

Elderberry

Research has shown elderberry extracts have anti-viral properties and help tackle the flu virus reducing recovery time. Elderberry extracts are available as a liquid supplement known as Sambucol

Coconut Oil

Coconut oil contains monolaurin made from lauric acid a type of medium chain triglyceride, which has been widely researched for its anti-microbial and anti-fungal properties. It is also effective against viruses including herpes virus.  Use it in cooking or add to protein shakes.

As well as focusing on immune supporting foods watch out for lifestyle and dietary factors that zap your immune health. These include sugar, alcohol, caffeine, too much stress and too little sleep. Sugar decreases the function of your immune system almost immediately. So avoid it if you feel you are coming down with something, but keeping sugar out of your diet for the long haul will do wonders for your health and make your body stronger.  Fit in exercise daily - when you exercise you increase your circulation and your blood flow throughout your body aiding immune function.

Christine Bailey MSc MBANT CNHC AFCMP www.advancenutrition.co.uk

References

Gurzell et. al. DHA-enriched fish oil targets B cell lipid microdomains and enhances ex vivo and in vivo B cell function April 2013 Journal of Leukocyte Biology vol. 93 no. 4 463-470

Zakay-Rones, Z. et al., ‘Randomized study of the efficacy and safety of oral elderberry extract in the treatment of influenza A and B virus infections’, J. Int. Med. Res., vol. 32(2), pp. 132–40 (Mar–Apr 2004).

Hulisz, D., ‘Efficacy of zinc against common cold viruses: an overview’, J. Am Pharm. Assoc., vol. 44(5), pp. 594–603 (Sep–Oct 2004).

Zakay-Rones, Z. et al., ‘Inhibition of several strains of influenza virus in vitro and reduction of symptoms by an elderberry extract (Sambucus nigra L.) during an outbreak of influenza B Panama’, J.Altern. Complement Med., vol. 1(4), pp. 361–9 (Winter 1995).

Ginde, A. et al., ‘Association between serum 25-hydroxy vitamin D level and upper respiratory tract infection in the Third National Health and Nutrition Examination Survey’, Arch. Intern. Med., vol. 169(4), pp. 384–90 (23 Feb. 2009).