Foods that Boost Immunity

With winter now upon us, it’s important to be prepared for the onslaught of colds and coughs that can go around. And what better way to be prepared than to strengthen the body’s natural defence system. Improving your immunity is as easy as eating a wide range of nutritious foods, however, as outlined below some nutrients in particular will give your defences that extra boost!

While the temptation may be to use supplements rather than make good food choices, research has shown that supplements are not necessarily as safe or effective as food-derived nutrients.

Beta-Carotene
Is an important antioxidant and will increase immune function. The best sources are carrots, sweet potato and green, leafy vegetables. So start including some in your diet now, before the winter bugs attack! Research studies have shown that the amount of beta-carotene in two large carrots consumed daily has a measurable immune boosting effect.

Vitamin C
Vegetables and fruits are the preferred sources, with broccoli, strawberries, oranges, and orange juice containing high amounts. There appear to be no adverse effects from these higher doses of vitamin C, so eat up on these nutritious immunity boosters!

Vitamin E
Researchers have found that individuals eating vitamin E-rich foods (avocado, asparagus, olive, sunflower, safflower oils and apples) tend to have improved immunity. However, increasing vitamin E intake to high levels through supplements can impair immune function. So stick with food sources.

Zinc
The mineral zinc has “cold-fighting abilities” and the best sources include wheat germ, tahini, chickpeas and most breakfast cereals.

Foods that interfere with Immunity
Just as the right foods and nutrients can boost your immune function, other nutrients may have a negative affect when if comes to immunity.  Fatty foods, in particular, impair your immune cells’ ability to work with research showing that animal fats in particular can have an immunity lowering affect.  So it’s best to avoid the deep fried take out food and cut all visible fat off meat.

So remember to eat well and you’ll stay well this winter season.  And remember to consult an Accredited Practicing Dietitian before attempting any dietary or lifestyle change.  Their expert advice will help ensure you’re on the right track to good health over winter.

References

Weight Loss Improves Immunity: New Study

By losing just six kilograms obese people can prevent and even reverse the effects of Type 2 Diabetes and coronary artery disease, according to a new study by the Garvan Institute.

Excess body fat triggers the production of immune cells that attack the body instead of their usual function: protecting it. These altered immune cells can harden the arteries and cause Type 2 Diabetes. But the good news is that by losing as little as six kilograms, obese people can reduce the level of these damaging immune cells in their body to the same levels found in lean people.

So you don’t have to lose lots of weight to reduce your health risks - and there is a cheaper way to boost your immune system than buying expensive antioxidants and fish oil supplements. A loss of six kilograms may just be enough.