10 Power Foods that Boost Immunity

Sharon Moore April 02, 2014

Apple may be packed with plenty of antioxidants and essential compounds that are good for your body. But then, it really takes more than an apple a day to keep the doctor away. Often, the best way to keep your immunity strong is to include a variety of fresh fruits and vegetables in your diet as each one of them has unique nutritional properties that benefit your body in various ways. The following power foods can give you extra shield from a host of diseases, from simple cold and flu to antibiotic-resistant viral and bacterial infections.

Garlic

This favourite spice of all time contains an essential chemical called allicin which has the ability to fight infection and bacteria. A study by British researchers found that people who took garlic extract for 12 weeks were less likely to catch a cold. Meanwhile, other studies suggest that consuming 6 cloves a week have a 30 per cent lower rate of colorectal cancer and a 50 per cent lower rate of stomach cancer.

Oats and Barley

Norwegian scientists found that these grains contain beta-glucan, a type of fibre with antimicrobial and antioxidant capabilities that are better than Echinacea. In animal studies, such compound was shown to reduce the risk of influenza, herpes, even anthrax. In humans, it was found to boost immunity, speed wound healing, and help antibiotics work better.

Button Mushrooms

These lovely, yummy mushrooms are high in selenium and antioxidants. Low levels of selenium have been linked to an increased risk of developing more severe flu. Meanwhile, the B vitamins riboflavin and niacin found in these mushrooms play a role in a healthy immune system. Animal studies have also shown mushrooms to have antiviral, antibacterial, and anti-tumour effects.

Acai Berry

The dark colour of these berries signals that they are high in antioxidants called anthocyanin. Whilst acai is not directly linked to better immunity, its high levels of antioxidants make them a power food that promotes immunity.

Tea

People who drank 5 cups of tea a day for two weeks were 10 times less likely to contract a viral infection than those who consumed a placebo hot drink, according to a Harvard study. The researchers found that the amino acid L-theanine, found in green tea, is responsible for such beneficial effect.

Fish

Fish, including oysters, shells and clams are also a great source of selenium which helps white blood cells produce cytokines that help clear flu viruses out of the body. Salmon, mackerel and tuna are rich in omega-3 fatty acids which help reduce inflammation, increasing airflow and protecting lungs from colds and respiratory infections.

Watermelon

Ripe watermelon is high in water content, which makes it a great snack on those days when you have flu. It also has plenty of a powerful antioxidant called glutathione, which is known to help strengthen the immune system so it can fight infection. Such antioxidant is found in the red pulpy flesh near the rind.

Sweet Potatoes

You may not think that skin is part of your immune system. But actually, it is your first line of defence against disease-causing germs and other harmful microorganisms. And to make sure your skin performs it function well, one of the best things you can do is to take more vitamin A by eating foods that are high in beta carotene. Apart from carrots, a great source of vitamin A is sweet potato and papaya.

Cabbage

This power food is loaded with an immunity-boosting antioxidant called glutamine. Add cabbage to your soups and stir-fries to boost their nutritional value.

Almonds

A handful of almonds can protect your immune system from the ill-causing impact of stress. A recommended 1/4 cup serving carries nearly 50 per cent of the daily recommended amount of vitamin E, which helps boost the immune system. Not only that. These delicious nuts have riboflavin and niacin, B vitamins too that may help you bounce back from the effects of stress.

Can you name other power foods that have the ability to boost our immune system? Feel free to post a comment below.