Nutrition for Strong Immune System

During the busy-ness of the holiday season, you want to stay healthy, I know how challenging that may be, especially now. But the best way to use nutrition to boost your immunity is to eat a balanced diet of fresh, whole foods. Sometimes it’s challenging to do so everyday, during the season when we are so busy with work, friends and family. The following are the nutrients that you should pay attention to (supplement when necessary) in order to help you keep your immune system healthy:

• Vitamin A – helps maintain integrity of the cell membrane of the digestive tract and respiratory system, preventing the entry of bacteria into the body
• Vitamin B6 – enhances T-cell function
• Vitamin B12 and folic acid – promote proper T- and B-cell function
• Vitamin B6, folic acid and zinc – promote rapid production of immune cells
• Vitamin C – a natural antihistamine, it helps calm infection and control stress hormone cortisol, which weakens the immune system
• Zinc – supports immune cell production and proper functioning of B- and T-cells. (Note: excess zinc can suppress the ability of macrophages to destroy bacteria. Zinc is therefore useful for viral infection, but may not be suitable for bacterial infection.)
• Antioxidants (A, C, E, zinc, selenium) – help fight off infection

 
Immunity-Booting Foods
 
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
• Sufficient protein, which is needed for growth and repair. However, excessive protein will use up vitamin B6, a nutrient needed for healthy immune system.
• Essential fats – e.g. from cold-pressed seed oil and cold water fish
• Fresh fruits and vegetables, especially carrots, beets, sweet potatoes, tomatoes – they 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
• Mushrooms (maitake, reishi, shiitake) – elevates flu-fighting agents

Using Herbs to Boost Immunity and Fight Infection
 
There are different ways that herbs can help boost the body’s immunity – by working directly with the immune system, by aiding the body to better deal with stress, and by helping the body fight infection.
 
You can boost your immunity with these herbs:

• Astragalus
• Bonset
• Calendula
• Echinacea
• Lemon balm
• Milk thistle
• Pau-d’arco

 
You can help your body fight infection with:

• Cat's claw tea with ginger
• Echinacea
• Grapefruit seed extract
• Oregano oil - potent anti-bacterial agent - use as short term remedy only

 
You can use adaptogens to help the body better deal with stress – which suppresses the immune system:

• Ashwagandha
• Tulsi (Holy Basil)
• Shisandra Berry
• Eleuthero/Siberian Ginseng
• Rhodiola
• Passionflower

Make sure you are staying hydrated and that you are getting enough sleep, It is so important to your overall health. Let me know if you have any quesions!

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