How to Feed Your Immune System

Immune-Boosting Vitamins and Minerals

2008-04-02T22:06:55Z

Nutrient	What it does	How much is needed / day	Tasty ways to get it
Vitamin A, Carotenes (beta-carotene, lycopene and others)	Increases the number of immune cells, their function and activity in the body.	5,000 International Units	Orange and red-colored fruits and vegetables (carrots, cantaloupe, peppers, watermelon, etc.), dark green vegetables
Copper	Strengthens immunity. Is a component of a powerful antioxidant enzyme that helps protect cells from damage.	2.0 milligrams	Nuts and seeds, fortified ready-to-eat cereals, beans
Folate	Too little in the diet may decrease resistance to infections and slow the immune system's response to trouble. Needed to make new, healthy cells, including immune cells.	400 micrograms	Whole grains, fish (especially fattier fish such as salmon, herring and mackerel) and meat
Iron	An important ingredient for making enzymes that help kill bacteria which can cause infection.	18 milligrams	Beef, oysters, pumpkin seeds (pepitas), pistachios, peapods, raisins
Magnesium	Too little in the diet reduces the production of certain immune cells. Too little can increase inflammation in the body.	400 milligrams	Halibut, nuts, beans, yogurt, whole grains (oats, whole wheat, brown rice, quinoa, barley), spinach
Omega-3 fats (read more)	Increases the activity of immune cells that tackle germs. Calms inflammation which would otherwise damage cells.	For general health: 2-3 servings a fish/week or several servings of plant foods	EPA and DHA (the omega-3 fats found in trout, salmon, mackerel, herring, tuna, halibut, striped bass) + ALA found in flax and chia seeds, walnuts, canola oil and some vegetables
Selenium	Helps form antibodies and enzymes that fight disease. (Note: too much selenium weakens the immune system.)	70 micrograms	Brazil nuts, oysters, pork, chicken, whole-wheat pasta, sunflower seeds
Vitamin B2 (riboflavin)	May mobilize immune cells and help increase the body's resistance to infection.	1.7 milligrams	Almonds, soynuts, yogurt and milk (low-fat), pork, beef
Vitamin B6	Helps maintain the health of organs (thymus, spleen, and lymph nodes) that make white blood cells.	2.0 milligrams	Fortified breakfast cereals, potatoes, banana, beans, chicken, dark green vegetables, halibut
Vitamin C	A powerful antioxidant that keeps cells healthy + increases the production and activity of immune cells.	60 milligrams	Citrus fruits and strawberries, tomatoes, Brussels sprouts and broccoli, red peppers, papaya, kiwi, dark green leafy vegetables
Vitamin D	Helps manage the functions of the immune system.	400 International Units (IU) *Many experts believe we need more than this level.	Sunlight, oysters, most fish, fortified milk and dairy foods, eggs
Vitamin E	Helps make a powerful protein in the immune system that attacks viruses and bacteria.	30 International Units	Nuts, seeds, vegetable oils
Zinc	Needed to produce white blood cells which fight infection and help in healing.	15 milligrams	Oysters, crab, beef, pork, poultry, beans, soy nuts, nuts, fortified cereals

Pre- and Probiotics

2008-04-02T03:08:26Z

Your intestines are an important part of your immune system. Inside, nutrients from the foods you eat are absorbed and shuttled to cells throughout your body to keep them nourished and healthy.

Inside your intestines hundreds of different bacteria live — some good for your health, others not so good. It is important to have a healthy dose of good bacteria living in your intestines because they help your immune system get rid of bad bugs.

Being ill, chronically stressed, overtired or on antibiotics diminishes the number of good bacteria in your gut. To get and keep good bacteria growing inside your intestinal tract eat foods containing pro- and pre-biotics.

Probiotics

There are dozens of different types of probiotics (good bacteria) that take up residence in your intestines. They can:

Help you absorb as many nutrients as possible from the foods you eat and actually make a couple of nutrients — vitamin B12 and vitamin K.
Crowd out room in your intestine for not-so-good bacteria.
Block harmful bacteria in your intestine from moving out into your bloodstream.
Produce acids that lower the pH of the intestine which then kills disease-causing bacteria.
Boost immune activity by sending signals to immune cells to stay on task and on patrol.
Help create infection-fighting substances.

Probiotics are found in yogurts with "live active cultures," kefir, buttermilk, sauerkraut and tempeh or miso (fermented soy foods).

Note: The number of probiotics in a product can vary significantly. Look at the label. Ideally, it will list the type of bacteria in the food and the amount of bacteria present. If not, look for a seal that notes the product contains "live active cultures." Research says a daily intake of 3 to 5 billion "units" helps health. Wade in slowly when using probiotics-jumping in could lead to unpleasant intestinal side effects.)

Prebiotics

These are proteins and undigestible parts of certain foods (fiber) that when eaten feed the healthy bacteria in your intestine and promote their growth and activity.

Barley, oats, beans, pears, apples, citrus fruits, artichokes and Brussels sprouts plus nuts and seeds contain a type fiber that encouages healthy bacteria to grow.

Once you stop including probiotics and prebiotics in your diet, their beneficial activity disappears.

Immune-Boosting Phytonutrients

2008-04-21T03:17:20Z

Phytonutrients are naturally-occurring substances found primarily in plant foods (fruits, vegetables, beans and whole grains such as brown rice, oats, whole wheat pasta and barley). Phytonutrients provide health-helping actions beyond what vitamins and minerals do. Thousands have been identified, but it’s quite likely thousands more exist. Experts say the more the merrier—the more there are, the more possible benefits to your health.

The names of phytonutrients can be hard to pronounce and long on syllables. No need to remember which phytonutrients do what in the body, simply remember each fruit, vegetable, whole grain and bean contains a unique combination of phytos and every one of these foods is a tasty way to help you and your family enjoy the many benefits of good health.

Read about Phytonutrients Linked to Immune Power

Put These On Your Plate For Immune Power

2008-04-02T22:06:55Z

So many foods are great fuel to boost your immune system. You’ll find immune-boosters flagged in every corner of Kowalski's Markets. Here's a starter list of all-star immune foods.

Food or Supplements?

2008-04-21T03:28:33Z

Food first. Always.

Many supplements are advertised as immune boosters. The government does not review their claims for truthfulness (unless a complaint is filed). Some supplements overpromise and underdeliver.

Type of supplement	Problem
Vitamins	Contain too much of an active ingredient or not enough of what's listed on the label; supplement does not break down in the body;
Minerals	Contain too much of an active ingredient or not enough of what's listed on the label; supplement does not break down in the body;
Herbs	Contain too little of an active ingredient, poor quality of that ingredient or no active ingredient. Product is contaminated or contains illegal or dangerous ingredients. Product makes misleading or unsupported health claims.
Special supplements (Ex: glucosamine for arthritis)	Contain too little of an active ingredient, poor quality of that ingredient or no active ingredient. Product makes misleading or unsupported health claims. Product has spoiled.
Source: ConsumerLab.com Guide to Buying Vitamins and Supplements, 2007

While it's tempting to call out one nutrient or substance as having immune-boosting power, more and more studies suggest this singular or isolated approach is probably not true. Too much of one vitamin or mineral can affect the activity of another; too little of one (or some) means other nutrients will not be as effective in keeping your immune system strong.

Mother Nature has done a remarkable job of packaging the right mix of vitamins, minerals and phytonutrients in foods to keep you healthy. Foods are the perfect (and tastiest) way to get the nutrients you need for good health.

The whole is greater than the sum of its parts

There is a synergy or combined effect among nutrients that makes the whole greater than the sum of its parts. Instead of 1 + 1 equaling 2, studies hint that this synergy may mean 1 + 1 can equal 3, perhaps even 4, and that 4 means more benefits to your body.

Other Immune Boosters

2008-04-02T03:08:26Z

Besides eating well, living well (i.e.: having the following healthy habits as part of your life) helps your immune system be strong and stay that way. Check out how these habits make a difference.

{moshide hidden Exercise}
It boosts T-cell function (white blood cells that coordinate attacks on germs). Note: extreme or exhaustive exercise can weaken the immune system.
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{moshide hidden Drinking Enough Liquids}
Staying hydrated helps keep saliva and mucus levels up so potential bugs can be trapped and flushed out before causing trouble. Water is always a great choice. 100% fruit juices and tea also offer antioxidants and phytonutrients that may keep cells healthy.
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{moshide hidden Singing}
It increases endorphins and other chemicals in the brain that can stimulate the activity of immune cells.
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{moshide hidden Laughter}
Whenever you have a chuckle, several types of immune cells can increase both in number and function.
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{moshide hidden Fun, Friendship and Support}
Together they help curb the production of stress hormones that suppress the immune system and its ability to respond to germs.
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{moshide hidden Massage or Other Relaxation Techniques}
A massage, good book, meditation, breathing exercises, etc. help pull the plug on stress by boosting the activity of some immune cells and reducing the release of harmful chemicals caused by stress.
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{moshide hidden Restful Nights}
Getting enough shut-eye gives your body time to repair and build new cells, including immune cells. Too little sleep over a period of time lowers your resistance to germs, bacteria and viruses. If you're sleep-deprived before receiving an immunization it may lessen the amount of antibodies your body would otherwise produce. That means less protection against disease you were hoping to avoid.
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Immune Busters

2008-04-02T03:14:09Z

Just as there are things that can help strengthen your immune system, there are also things that can weaken it. The following situations make it difficult for your immune system to do its job.

Phytonutrients Linked to Immune Power

2008-04-21T03:19:37Z

Because the science of phytonutrients is fairly new, there are no recommendations for how much to eat of any one nutrient– the best advice: eat a colorful diet (green, red, blue, yellow, orange, purple, etc.) and one that contains plenty of plants (fruits, vegetables, beans and grains).

Omega-3 Fats and Your Immune System

2008-04-02T03:08:26Z

Omega-3 fats are a type of unsaturated fat. There are three kinds of omega-3 fats:

Alpha-linolenic acid or ALA - Found in plant foods, such as nuts (especially walnuts), dark green vegetables, hemp and seeds (especially flaxseeds and chia seeds).

Eicosapentaenoic acid (EPA) - Found in fish.

Docosahexaenoic acid (DHA) - Found in fish and algae.

Studies on the benefits of omega-3 fats suggest EPA and DHA are the most valuable to health. Both help calm inflammation which eases the workload for your immune system.

More omega-3s on your plate can mean better health

ALA, EPA and DHA, together, can establish a better balance of fat in your body. Research suggests many health issues may be related to an imbalance between the types of fat in our body. Eating too much saturated fat (found in meats, dairy and palm and coconut oils) increases inflammation. Too much omega-6 fat (found in vegetable oils such as corn, safflower and sunflower) does too. Reducing saturated fat and omega-6 fats, while increasing omega-3s, is a prescription for better “fat balance,” less inflammation and quite likely… better health.

NOTE: Many people are not fish fans. Fish oil supplements can be an alternative.
There are many varieties of fish oil supplements. When choosing a supplement:

Look for the USP (United State Pharmacopeia) seal. It’s a measure of quality assurance.
Look at dosage (how many pills you need to take to get the amount of fish oil advertised on the bottle).
Find the EPA and DHA content. Brands vary. The more EPA and DHA, the better the product, but often the price is higher.