In today’s world, where bacterial and viral strains seem to change every now and then, where pollutants are present in the air we breathe, where chemicals are present in the food on our tables, and where stress levels are constantly on the rise, the ability of the immune system to maintain good health is put to the test.

In order to prevent disease-causing substances from doing us harm, our immune system consisting of immune cells, organs and tissues and cell products such as antibodies, work together to promote good health and rid the body of anything that is ‘foreign’.  To enable this system to function properly, there is a need to enhance its capacity.  One of the solutions to increase its performance is to eat foods that are known to help in boosting the immune system:

Beneficial Broccoli

Broccoli belongs to the cabbage family.  It is a rich source of vitamins A, C and E.  Broccoli also has rich amounts of glucoraphanin, gluconasturtiian and glucobrassicon; they are glucosinolates which are able to help in the detoxification system of the body.  Detoxification is getting rid of unwanted substances that are considered body pollutants.  Through these three phytonutrients, undesirable chemicals are activated, neutralized and eliminated.  Compared to other foods with the three kinds of glucosinolates, broccoli has the highest percentage of these substances, which makes it a super food in the detoxification process that will aid the immune system of the body. Additionally, in a study made at the University of California-Berkeley, it revealed that when broccoli and other similar vegetables are chewed and digested, a chemical named 3,3'-diindolylmethane (DIM) is produced from the compound indole-3-carbinole. DIM is found out to have cancer-fighting properties by halting certain cancer cells from developing.

Exotic Elderberry

This dark berry has been used as medicine for centuries.  In fact, for hundreds of years in Europe, it is used to treat a disease caused by influenza B virus. Elderberry contains flavonoids and rutin. Flavonoid is considered as a potent antioxidant. Elderberry has high antioxidant levels that it has been considered as an addition to the treatment of HIV and herpes. Moreover, studies on elderberry showed that it can increase cytokine production in the body.  Cytokine is a protein that helps regulate the body’s response to many types of diseases and infections.

Grand Garlic

Garlic is a member of the Lily family.  It has relationships with onion, leeks and chives.  Despite of its hot pungent taste, this small vegetable has characteristics that help in boosting the immune system.  For one, it has antibacterial properties.  First, it has a disulfide, called ajeone, that is used to prevent infections caused by Candida albicans.  Second, fresh garlic when crushed and applied to wounds of burn patient prevents the common bacteria Pseudomonas aeruginosa from infecting the wound.  These are however results of garlic in non-food form.

As food, its main component allyl sulfide is implicated in cancer prevention.  According to a research, this component of garlic is able to activate a molecule in the cell called nuclear erythroid factor, which has the capability to survive from any stimulation such as oxidative stress.  Those who eat more than six cloves a week, according to studies, have lowered risk of colorectal cancer and 50% lowered risk of stomach cancers.  Additionally, those who take the extract have two-third chances of acquiring colds or flu.

Love Low-fat yogurt

Yogurt is fermented milk.  Yogurt is rich in enzymes and microorganisms that, when ingested, help the body fight bacteria.  The responsible organism in fighting disease-causing microorganisms is known as the lactobacillus bacteria. In a study published in the Journal of Nutrition, Lactobacillus casei has shown to ward off bacteria that cause pneumonia, S. pneumoniae.  Further studies were made on women who consumed probiotic products, such as yogurt.  The results turned out that those who ate certain amounts of yogurt have increased T-lymphocyte levels by approximately 30 percent. Moreover, a cell, called CD69, which serves as the first-line lymphocytes during an infection process, increased in numbers when there is an increase in the intake of yogurt.  During the washout period, or days when there is stoppage of yogurt consumption, the immune cells can still effectively inactivate disease-causing bacteria.

Must-eat Mushrooms

Shiitake, maitake and reishi mushrooms are known to have the greatest potential to help in boosting the immune system.  In a study made at Tufts University, there is indication that increased intake of mushrooms can actually increase the ability of the body to fight bacteria, viruses and other disease-causing microorganisms.  It has also shown to enhance the function of killer cells and cytokines, the body’s defender against viruses and tumor growth.  Glenn Cardwell, an accredited practicing dietitian, believes that mushroom has the ability to boost the natural immune system of our body.

Special Spinach

These bright freshly colored leaves are not just nutritionally abundant; it also has the potential to increase the immune system capabilities of the body.  Spinach is rich in two phytonutrients: carotenoids and flavonoids.  Even if all vegetables are considered to be rich in phytonutrients, the one which tops the list is spinach.  Different types of flavonoids in spinach have been studied and have shown that it possess anti-inflammatory and anticancer effects.  The extracts from spinach are tested in a laboratory, and it exhibited the ability to decrease the multiplication of stomach cancer cells.  There are also several antioxidants found in spinach, particularly those which could decrease the oxidative stress of blood vessels.

Sweet Sweet Potato

The skin is the most outer part of the immune system.  Human skin, to be able to function well, must have appropriate amounts of vitamin A since the vitamin has the capability to produce and make the connective tissues of the skin tougher.  A more resilient skin disables the entry of microorganisms into the body.  Additionally, foods rich in beta-carotenoids such as sweet potatoes, does not just produce vitamin A, it also has antioxidant properties through a compound known as anthocyanin.  Cyanidins and peonidins are two antioxidants that have shown to lower the risk potential brought about by heavy metals and oxygen radicals which are acquired from other food sources.  Mercury, cadmium and arsenic residue are also risk potentials that, with the support of the phytonutrient anthocyanin in the digestive tract, lowers the cancer risk of the person.

Totally Tea

With so many types of tea in the market, the green and black teas are popular and have been studied to promote the strengthening of the immune system.  Tea leaves, according to a study made by Jack F. Bukowski, MD, PhD, are rich in chemical called alkylamines.  These chemicals have an effect on the gamma-delta T-cells because once these cells encounter alkylamines; the cells are geared up to fight disease-causing microorganisms in our body.  A comparison between tea and coffee drinkers shows that coffee drinking has no effect on the gamma-delta T-cells. Tea drinking, on the other hand, makes the T-cells go wild in fighting bacteria.

Sources
nobelprize.org
sciencedaily.com
online.prevention.com
whfoods.com
avianweb.com
news-medical.net
whfoods.org
webmd.com
suite101.com