How to Build Up the Immune System With a Proper Diet

Vttamins provide nutrients the immune system needs to function its best.

No one plans to get sick. Your immune system does an amazing job keeping infectious microorganisms out of your body. The immune system is made up of a complex network of cells and organs that protect the body from viruses that cause most colds, flu and sore throats and from bacteria that cause strep throat and most ear and sinus infections. (Reference 1) Sometimes that immune system fails and harmful antigens invade your body and you get sick. Your job is to keep your immune system in the best shape to fight off antigens, and nutrition plays an important part.

Instructions

1. Eat your fruit and vegetables. A plate full of vegetables and fruit offers you vitamins and nutrients that your body needs. They serve as antioxidants which promote immune system function. Eat five to nine servings of fruits and vegetables a day and if you don't manage that amount, use multi-vitamins as a supplement. (Reference 2)

2. Include protein as a part of your diet. If you don't have enough protein in your diet, you will manufacture fewer white blood cells to fight antigens. Protein has amino acids that form the building blocks of all your body's cells. Choose lean proteins like fish, skinless poultry, eggs and beans.

3. Drink tea. Green tea is rich in a type of antioxidant called a catechin, which may give green tea antigen fighting abilities. Chamomile tea is also thought to have immune system boosting characteristics. According to Women's Health Magazine, researchers found that people who drank five cups of chamomile a day for 2 weeks had increased blood levels of polyphenols which increased antibacterial activity. (Reference 3)

4. Consume friendly bacteria like yogurt. Yogurt or kefir contain healthy bacteria and when consumed will stimulate immunity cells in your gastrointestinal tract to help you fight bad bacteria. When you purchase yogurt or kefir look for ones that contain live active cultures.

5. Get physically active. Being overweight hinders the immune system from functioning normally. Exercising will improve cardiovascular health and lower blood pressure. Make sure to get some form of exercise daily in the form of walking or taking part in your favorite sport, doing so will promote good blood circulation and therefore helping your immune system function properly.

6. Take a multi-vitamin to supplement your diet; taking multi-vitamins offers health benefits of many types. According to Harvard Health Publications, some nutrients are under research as possible immune system boosters such as selenium, vitamins A, B2, B6, C, D, E, and zinc. A deficiency in any of these nutrients can depress aspects of the immune system especially a deficiency in vitamins A and B6 and zinc. (Reference 4)

References

• Ohio State Univesity Medical Center: The Immune System
• CNN Health: Follow this eat-right plan to fortify your immune system
• Women's Health Magazine: Improve Immune System with Food
• Harvard Health Publications: How to boost your immune system

Resources

• National Institute of Allergy and Infectious Diseases: Immune System