The immune system of the body is a vital one, as it prevents conditions ranging from minor infections to degenerative ones like cancer. White blood cells and other killer cells fight bacterial and other infections, as well as cancer cells. Lowered immunity results from a number of factors including environmental conditions and the diet. The latter can be corrected to include items rich in antioxidant vitamins and minerals that increase resistance to bacterial and viral infections and cancer.
Nutrients that boost Immunity
Antioxidant rich fruits and vegetables strengthen the immune system and prevent diseases. Carrots contain the antioxidant beta-carotene, which fights not only virus and bacteria, but also prevents cancer. According to studies, even two large carrots a day can boost the immune system. Carotene is also found in pumpkin, kale, spinach and green leafy vegetables and fruits like mango, orange and papaya. Beta-carotene is one of the substances called carotenoids which are found in fruits and vegetables. Along with beta-carotene, the vitamin C in fruits and vegetables boosts immunity. Vitamin E is another important antioxidant that strengthens the immune system. Finally, selenium is a trace element which performs the same function.
Foods rich in zinc help in the production of T cells and antibodies and increase immunity, even in old age. The thymus gland is closely linked to immunity, and zinc boosts the thymus gland. A deficiency of zinc results in lowered immunity and colds and other respiratory conditions. Sources of zinc are whole grains, beans, nuts and seeds like pumpkin seeds.
The right kind of fat, like Omega 3, strengthens immunity. However, even healthy oils like vegetable oils and omega 3 fatty acids should be used in moderation. It has been seen that low fat diets are beneficial in improving the working of the immune system.
Some Foods that boost Immunity
Some food items are more beneficial for the immune system than others. Curd/yoghurt guards against viral infections, especially before the pollen season and when the cold weather sets in. Moreover, it prevents the growth of tumor cells. Spices and herbs like turmeric and green tea also boost immunity. Garlic is a potent anti-viral, anti-bacteria and anti-cancer agent. This is because it stimulates T lymphocytes and macro-phages, both of which play a major role in immune functions. Mushrooms have been used by the Chinese in traditional medicine since early times. Shiitake mushrooms contain lentinin, which has anti-viral properties, boosts immunity and fights cancer.
Studies have shown that since a vegetarian diet is generally low in fat and contains vitamin rich fruits and vegetables, it has greater potential for boosting the immune system. Moreover, certain items like garlic strengthen immunity and guard against infections.
Disclaimer: The information contained in this article is for educational purposes only; it should not be used for diagnosis or to guide treatment without the opinion of a health professional. Any reader who is concerned about his/her health should contact a licensed medical professional.
Sources:
Jensen, Dr.Bernard, A guide to understanding and using the Healing powers of Natural Foods, Health and Harmony Publishers, 2004.
Bakhru, Dr. H.K, Healing through Natural Foods, Jaico Publishers, 2008.
Cancerproject.org, Foods and Immunity, Accessed January 6, 2010).
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