Can You Boost Your Immune System With Your Diet?

By Kaitlin Bitz Candelaria | November 2, 2015
With cold and flu season upon us, you may be looking for some ways to avoid using up all of your sick days this year.

Of course, the most obvious ways to prevent getting sick are to always get a flu shot, get plenty of sleep and avoid interacting with anyone you know who may be suffering from an illness. However, have you ever thought about how you can boost your immune system through your diet?

It is not that crazy of a concept when you stop to consider how many foods are linked to cancer, heart disease, stroke and more as well as a lack thereof.

There are a lot of supplements and herbal remedies on the shelves that claim to boost immunity or to increase your immune system functions. I myself am guilty of chugging an entire box of Emergen-C when someone in my office gets sick. But according to an article published by Harvard Medical School, this is mainly a ruckus and a waste of money.

Can You Boost Your Immune System?

According to the article, it’s truly impossible to “boost” cells in the immune system because the immune system is made up of tons of different kinds of cells. At this point, scientists aren’t sure which ones are most important or which numbers you would need to “boost” in order to fight off an illness.

Scientists do know more about the low end of the scale,” the article states. “When the number of T cells in an HIV/AIDS patient drops below a certain level, the patient gets sick because the immune system doesn’t have enough T cells to fight off infection. So there is a bottom number below which the immune system can’t do its job. But how many T cells is comfortably enough, and beyond that point, is more better? We don’t know.”

When it comes to eating, most studies don’t indicate specific types of foods or food groups that increase immune system health as much as they emphasize specific vitamins, minerals and components that make up the foods.

Foods That Increases Immune System Health

According to an article published by the Cleveland Health Clinic, the myths behind drinking orange juice to fight off an illness may not be completely unfounded. Vitaman C plays an essential role in immune system health and function, but it can be found in other things besides citrus fruits. To add more vitamin C to your diet without adding a lot more sugar, try incorporating kale, cauliflower or sweet potatoes into your diet.

Another antioxidant that can do wonders for your immune system is vitamin E, which is found in a variety of nuts, seeds and leafy greens. According to LiveStrong, vitamin E can help prevent cell damage and increase communication between cells, allowing for maximum protection against invaders that may cause illnesses.

Vitamin A, found most commonly in colorful foods – think pumpkins or sweet potatoes – also play an important role in immune system health. The secret is that fresh colorful vegetables contain compounds known as carotenoids which are in turn transformed into vitamin A compounds. Like vitamin E, vitamin A compounds assist in cell repair.

Another great vitamin to boost immune health is vitamin B6. Without getting to involved in the science behind it, B6 is an important piece of the overall immune health picture. According to the Linus Pauling Institute of Oregon State University, B6 “…plays a vital role in the function of over 100 enzymes that catalyze essential chemical reactions in the human body.” Many of these reactions pertain to immune system health. The body doesn’t create B6 naturally, so make sure you’re getting the recommended amounts of it by including fish, chicken, nuts, potatoes and bananas into your diet.

Some other things to make sure you incorporate into your diet for maximum immune system health are folic acid, zinc, selenium and iron. If you’ve ever had a baby, you understand the importance of folic acid to the body, but for those of you who haven’t, you can get your daily fill of folic acid by consuming lots of green vegetables (or beans, if you aren’t opposed to legumes in your diet). Zinc can be found in different types of seafood and lean meat, but beware of over-consuming zinc. Unlike most of the other vitamins and minerals we’re discussing, you can have too much zinc in your diet and it can actually impair your immune system function instead.

Selenium is found in broccoli, garlic and tuna to name a few foods and plays a vital role in immune system health. In fact, some in progress studies suggest lower rates of certain forms of cancer in those who have a selenium-rich diet. Lastly, iron is found both in lean meats and in green leafy vegetables and is important for distributing oxygen to cells throughout the body. Low levels of iron can lead to a wide variety of symptoms including tiredness and losing your hair and in some cases, anemia, which can be mild or severe to life-threatening depending on the individual.

Immune System Health is Complex

Although all of the vitamins and minerals listed above are important for immune health and immune system functions, it would be asinine to assume that if you start feeling a little under the weather that you can eat a bag of oranges and make a miraculous recovery overnight.

The truth is that to maximize your immune system’s functions and to protect yourself against illness during cold and flu season, it is important to maintain a balanced and healthy diet that incorporates all of the things listed above, while also maintaining a regular exercise and sleep routine and relatively low stress levels. Being preventative when it comes to your health will do a lot more for you this winter than chugging a bottle of Nyquil every time you feel a scratch in your throat.

A healthy daily routine and lifestyle is truly the best medicine against falling ill.

References

  1. Bruso, Jessica. “What Does Vitamin E Do for the Body?Vitamins and Supplements. LiveStrong, 9 June 2015. Web. 29 Oct. 2015.
  2. Higdon, Jane, and Jesse Gregory. “Vitamin B6.Micronutrient Information Center. Linus Pauling Institute, 1 June 2014. Web. 28 Oct. 2015.
  3. How to Boost Your Immune System.Harvard Health Publications. Harvard Medical School. Web. 26 Oct. 2015.
  4. Kilpatrick, Kristin. “Eat These Foods to Boost Your Immune System.Health Essentials. Cleveland Clinic, 15 Jan. 2015. Web. 28 Oct. 2015.
  5. Vitamin E.National Institutes of Health. U.S. Department of Health and Human Services, 11 Oct. 2011. Web. 29 Oct. 2015.
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