5 Foods for Boosting Immune Health
The immune system is our primary barrier against harmful pathogens in the environment around us. Not only does it protect us from pathogens, but it is also responsible for the inflammatory responses in the body - the good and the bad. That is right, our immune system does more than just keep us healthy from illness, it also helps our body heal damaged tissues.
Often, we look for ways to "boost" the immune system, but a more accurate and beneficial method is to find immune modulators. Immune modulators are useful in cases of either under or overactive immune states. The body's goal is homeostasis, so optimizing a balanced immune response will lead to an immune system that is strong and efficient without causing any negative side effects.
Nature is the best source of immune modulators because the body knows exactly what to do with nutrients and it is almost impossible to overdo it. When we turn to supplements, the high doses can throw off delicate nutrient balances.
Shellfish for Zinc - Shellfish (oysters, crab, mussels, shrimp) are healthy, low-calorie sources of zinc. Oysters contain particularly high amounts, with 6 medium oysters providing 32mg, or 291% of daily needs.
Bell Peppers for Vitamin C - Move over citrus, bell peppers are stealing the show! Per cup, bell peppers provide approximately 152mg of vitamin c, which is 169% of DV. Color matters! Red bell peppers provide around 50% more vitamin C than green bell peppers. And always choose organic because conventional bell peppers are heavily sprayed with pesticides.
Herbs for Antioxidants - Not only are herbs an excellent choice for supporting immune health, but they also make food taste amazing! Next time you are cooking, experiment with the bold flavors of ginger, oregano, garlic, rosemary, parsley, cilantro, and sage for a therapeutic culinary experience.
Fish & Seeds for Omega 3 Fatty Acids - More than just for hearth health, recent research is pointing to omega-3s for preventing and treating inflammatory and immune diseases. Omega-3 polyunsaturated fatty acids (n-3 PUFAs) are part of the building blocks of cell membranes. They are also known as EFAs (essential fatty acids) because they cannot be created in the body, and as such must be consumed in the diet. The best food sources for omega-3s include wild salmon, anchovies, caviar, and sardines but you can also get them from flax seeds, chia sees, and walnuts.
Green Veggies for Phytonutrients - Leafy greens are rich in nutrients and great for detoxing, which is important for our immune health as well as every cell in our body. Greens supply us with phytonutrients which are plant chemicals developed by the plants to protect themselves from various pests, such as insects, animals, and UV rays, etc.; and when we eat these phytonutrients they protect us as well – win, win! Phytonutrients are also responsible for the “phun” (haha, get it? Phun/fun) part of the food – color, smell, and taste. They are antioxidant, antibiotic, antiviral, cancer preventative, anti-inflammatory, protective, immune-supportive and immune stimulating.