Immunity-Boosting Foods

Sometimes it seems like you can't avoid getting sick. However, there are things you can do to help boost your immune system to increase your body's ability to fight off the nasty bugs floating around this time of year. These foods are great addition to your diet during the cold & flu season, because they are high immunity-boosting nutrients, or anti-viral and anti-bacterial properties:

• Probiotics (cultured and fermented foods such as yogurt, kefir, kimchi, sauerkrauts and natto) – help boost immunity, and have been found to aid treatment of recurring bladder infection, sinusitis and tonsillitis. You can also add in a quality probiotic supplement.

• Sufficient protein, which is needed for growth and repair. Be mindful that excessive protein will use up vitamin B6, a nutrient needed for healthy immune system. If you are consuming extra protein, you may want to consider increasing your B6 intake with food or supplements.

• Essential fats – e.g. from cold-pressed seed oil and cold water fish. Other healthy fats include avocado, coconut oil, grass-fed butter, nuts and seeds.

• Fresh fruits and vegetables, especially carrots, beets, sweet potatoes, tomatoes. These are rich in beta-carotene, a precursor of vitamin A

• Ground seeds, lentils, beans and whole grains – good source of B vitamins and protein.

• Fish – good source of protein and omega-3 fatty acids. Eating cold water fish 2-3 times a week is the goal! If you can't or don't want to eat fish 2-3 times a week, it is important to take a quality Omega 3 supplement.

• Mushrooms (maitake, reishi, shiitake) – elevates flu-fighting agents.

Reference:

Holford, P. The New Optimum Nutrition Bible. Crossing Press, Berkley. 2004.