Foods to boost imunity (Help fight against H1N1)
Posted by Greg on October 16, 2009
As you prepare for the fall flu season by getting a flu shot, stocking up on hand sanitizing gel and decreasing your doorknob exposure, consider bolstering your immune system’s ability to fight viruses — including H1N1 swine flu — by adding certain foods to your diet.
“We’re not sure of all the reasons why our bodies break down, but we do know that food can absolutely help to build us up,” says Bonnie Taub-Dix, R.D., spokesperson for the American Dietetic Association and weight-loss expert in New York City. “It’s so important to prevent illness to begin with by getting enough rest, exercising regularly, following a healthy diet and not skipping meals. These are sure-fire ways to help boost your immune system,” she says.
“There’s no single food that will do the trick,” she says. “Variety is important.” Here, Taub-Dix’s top foods for flu season.
Garlic
Chopping garlic releases allicin, a sulfer-containing compound that houses a potent antioxidant, says Taub-Dix. “Antioxidants protect cells from free radicals that can damage them, making it harder for cells to fight disease,” says Taub-Dix, who suggests adding fresh garlic to sautéed vegetables.
Yogurt and Kefir
Embracing certain kinds of bacteria can actually help your immune system. Yogurt (look for cartons that say they contain “live, active cultures”) and kefir, a fermented milk drink made with kefir grains, all have probiotics or “good” bacteria.
In a recent study, probiotic bacteria was actually found to increase the body’s immune response to viruses that cause common infections like colds and flus by boosting T-cell production. Yogurt is also high in vitamin D, says Taub-Dix. A separate study found low levels of vitamin D to be associated with a heightened risk for respiratory infections like the flu.
Brazil Nuts
These large nuts are rich in zinc, a mineral known to improve the number of infection-fighting T-cells that also has antioxidant properties. Zinc deficiency has been linked to decreased response to vaccination and impaired immune cell function, especially in the elderly. But don’t overdo it: A few of these provide enough zinc for the day, according to Taub-Dix.
Tea
Tea is rich in polyphenols, chemicals found in plant foods that act like antioxidants to protect cells. And while green and white teas are particularly potent, all teas will have some benefit, says Taub-Dix.
Lean Protein
“Protein is important for tissue repair,” says Taub-Dix, who recommends proteins like white meat chicken, low-fat cheese or cottage cheese. Low amounts of protein have also been found to impair the immune system and have negative effects on T-cells.
Citrus Fruits
No surprise here. Taub-Dix recommends pink grapefruits, oranges and mangoes, which are all rich in the antioxidant vitamin C, something our bodies don’t produce or store on their own. And says Taub-Dix, “Studies have shown it can decrease the duration of a cold or flu-like symptoms.”
If you do begin experiencing flu-like symptoms see your doctor. “Even though I believe that eating these foods regularly can help you stay healthy, they’re not a substitute for seeing your health care provider for proper medication when needed,” Taub-Dix says.
