Food for the Immune System

Viruses and illnesses can attack anytime—whether it’s blistering hot or pouring like mad. So if you want to ward off nasty cough and colds, it’s important that your immune system is on top of its game. Here are the top foods that keep the immune system strong when you really need it. Read on.

According to studies, the beta-glucan in oatmeal helps strengthen the immune system. The polysaccharide in oat enhances the action of macrophages or whie blood cells that help kill bacteria and viruses. Oatmeal also flushes out toxins and increases the production of the feel-good chemical called serotonin. Banana, on the other hand, contain Vitamin B6, which helps in the synthesis of antibodies in the immune system. So instead of ordering pizza during those solo movie nights at home, visit your pantry and prepare a bowl of oatmeal and bananas for a healthy fix. If you don’t dig bananas, you can always substitute it for berries and nuts.

A list of healthy foods is never complete without the fatty twins—omega-3 and omega-6. Apart from keeping the circulatory and immune systems strong, the good fats also lubricate the skin from within to give you that healthy glow without make-up or Photoshop. The world’s best sources for the good fats are nuts, avocado, olive oil, fatty fish, and soybeans.

Yup, you read it right. The hot stuff keeps you strong and able. Cayenne pepper is a powerful antioxidant and it contains capsaicin that clears away mucus for improved respiratory functions. Research shows that when taken regularly in small amounts, capsaicin can reach every part of the body and improve the body’s systems remarkably.

The next time you crave for French fries, think of your heart first then look at your thighs. When you’re done with that, go straight to the fridge and slice a handful of sweet potatoes and bake them till they’re crispy on the outside and tender on the inside. This healthy variation is rich in beta-carotene that the body converts to vitamin A, which is the immune system’s top requirement to function well. Pumpkins, carrots, spinach, and apricots are also good sources of beta carotene.

When you’re down with a nasty cold, people will tell you (until the words come out of your ears) that you need vitamin C. And no, we don’t mean those that come in tablets and capsules. While those help, there are far better sources. Those bright, round fruits at the market are the best sources of the much-needed vitamin. Strawberries, pineapple, and even green peppers are packed with this goodness.

It’s one of the world’s healthiest foods that come with a good marketing plan. Yogurt is marketed to be top carrier of probiotics, the good bacteria that does wonder for the whole body. While most of us shun away from yogurt because of its distinct sour taste, this creamy concoction can protect the body from certain cancers and intestinal problems by improving the immune system. It’s also a great source of protein and calcium to help fight osteoporosis.