Immune-Boosting Superfoods
By Rachel Johnson, Ph.D., M.P.H., R.D., EatingWell.com
Never one to miss a celebration, I always look forward to holiday gatherings. But crowded parties are a prime place to pick up a bug. Couple that with late nights, frequent travel, and I know I’m a target for a cold or the flu. That’s why I try to boost my immune system to help keep me from missing out on the fun of this season.
To fight off colds, our son Ben, who’s 24, used to swear by Airborne, a supplement containing 17 vitamins, minerals and herbs that once billed itself as a way to prevent or cure colds. I was always skeptical that this supplement could work. I struggled not to say a motherly "I told you so" when, after settling a $23.3 million class-action lawsuit for false advertising, Airborne’s manufacturer was ordered to pay out an additional $30 million to consumers. Afterward, Ben admitted that Airborne had lost some of its appeal, but I still noticed it around his house. (The claim on the supplement now reads, "helps support your immune system.")
For Ben’s sake and mine, I decided to take a look at the science and see what may really work to boost our immune systems—and what isn’t worth the money.
Vitamin-Mineral Potions and Pills
As with many label claims, Airborne’s current one begins with a kernel of truth: vitamins A, C, E, zinc, and selenium—nutrients in the supplement—are among the vitamins and minerals that our immune systems need to function efficiently. According to a 2002 report in the British Journal of Nutrition, deficiencies of any of these nutrients (or of vitamins B6, B12, folic acid, copper or iron) can depress immunity. But the key word is deficiency; most of us—save for smokers, pregnant and breastfeeding women and the elderly—meet our needs for these nutrients with the foods we eat. If you fall into any of those higher-risk categories, talk with your doctor before taking a supplement.
And more isn’t better. Excess amounts of many nutrients are potentially harmful, and it’s all too easy for even a bright, well-educated person like Ben to go overboard. Just one tablet of Airborne contains 1,667 percent of the daily recommended value (DRV) for vitamin C. After doing the math, I was stunned to discover that when he popped five Airborne tablets in a day—two more than the label recommends—he was getting two and a half times the established safe upper limit for vitamin C (excesses can cause gastrointestinal disturbances and kidney stones). He also came dangerously close to the upper limit for vitamin A, raising his risk of toxicity.
Glacéau’s Vitaminwater "Defense," a drink with a label that claims it is "specially formulated with nutrients required for optimal functioning of the immune system," doesn’t deliver the mega-high doses of nutrients that Airborne does. (A 20-ounce bottle of the water contains 150 percent of the DRV of vitamin C and 25 percent for four B vitamins and zinc.) But at 125 calories per bottle, I’d rather skip it.
A daily multivitamin/mineral supplement might come in handy this time of year, but I wouldn’t risk your health or waste your money on anything beyond that. So what does work?
A Cup (or More) of Green Tea
My colleague Mingruo Guo, Ph.D., a professor of food science at the University of Vermont and an authority on the immune-boosting potential of foods, always has a pot of green tea brewing. He drinks five to six cups a day, convinced that it has immune-enhancing effects along with other health benefits. Guo, who grew up drinking tea in China, credits tea’s polyphenols, potent plant antioxidants. One laboratory study suggested that a particular type of polyphenols called catechins may kill influenza viruses. Although just how they work isn’t fully known, research suggests that catechins, a particular type of polyphenols in green tea, may stimulate production and activity of some immune cells and inhibit the production of disease-promoting inflammatory compounds. One laboratory study found that catechins can kill influenza viruses.
Guo notes that many Americans are turned off by the bitterness of green tea—one downside of the polyphenols. But proper brewing techniques can help. To maximize benefits and minimize bitterness, the Tea Council recommends using just-below-boiling water and steeping green tea no more than a minute or two. A little lemon and honey can also help blunt the bitterness. But don’t add milk, because the proteins will bind to the polyphenols, making them ineffective.
Probiotics
Probiotics, so-called "good bacteria" found in yogurt, sauerkraut and other foods, are touted as helping prevent the GI upsets many of us succumb to during the holidays. According to a recent review in the Journal of the American Dietetic Association, regular consumption of probiotics may help your immune system work better, reduce the incidence of intestinal infections and improve digestion.
How do these seemingly magical bacteria work? Guo explains: The colon has as many as 100 billion microbes per gram of its content (almost half the weight of the colon for those who eat a typical Western diet)—some good, some bad. Good health depends on a balance. "GI distress happens when we have too many ‘bad’ microbes that produce toxins," he says. Taking probiotics regularly can help "by lowering the pH of the colon, which is better for good microbes and inhibits the growth of bad microbes and may boost our immune capability."
To stay healthy, Guo has a cup of probiotic soy yogurt every day (he doesn’t consume dairy because he is lactose intolerant). Fermented dairy products like yogurt or kefir (a yogurt-like beverage) are also good bets. Look for those labeled with a "Live & Active Cultures" seal from the National Yogurt Association, which signifies that the yogurt contains a set minimum amount of two particular types of beneficial bacteria. (While it’s not a guarantee of probiotic power—the bacterial counts don’t differentiate between added probiotic organisms and the bacteria that’s used to ferment the yogurt—the seal is a helpful start.) With the new "probiotic" cereals and granola bars, it’s not always clear how much good bacteria the manufacturers actually add to the products or whether the strains included are effective. If you really want to know about the science backing a product’s "probiotic power," contact the manufacturer.
The Bottom Line
If you’re not eating as well as you usually do this holiday season, consider taking a multivitamin/mineral supplement—one with no more than 100 percent of the DRV—as extra insurance. It can’t hurt to include a daily serving of a probiotic-rich food and drink a cup of green tea whenever you can. I know I’ll be having yogurt with my morning cereal and fruit. And Ben—I know you’re reading this—I don’t want to nag, but maybe now you’ll give up the Airborne and try green tea instead?
Your thoughts....
How do you protect yourself from colds and flu?
Rachel K. Johnson, EatingWell’s senior nutrition advisor, is a professor of nutrition and food sciences at the University of Vermont.
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Comments
I agree with the green tea and yogurt idea...they seem to work. I also believe we sometimes forget one of the greatest things we can do for ourselves to boost immunity: become more resilient! Learning to deal with and defuse the ticking and time bomb kinds of stress factors in our lives may be the greatest defender of good health of all! If you want to improve your resilence: check out some good methods and ideas on prevention.com and other great sites around the web. Then develop your plan to memorize the proven strategies and apply. It certainly takes practice...but lower our responses to stress factors in our lives, and we all have them, is vip for good health...all the time!
stress is definately the worst part of our lives. I eat well at all times, including lots of fruit, veggies, yogurt and green tea, but as a student, i would ALWAYS catch a cold at the end of the semester...without fail. I realy need a stress coping mechanism!
I believe lowering stress will help boost your immune system more than a cup of green tea. A little meditation goes a long way towards dropping stress. Eating right and getting lots of exercise is good too. In other words, be health and your immune system will be healthy too.
I always take Airborne when I am flying or in other densely crowded situations. It may not actually work but I have never gotten sick when I used it. I think it is extra important to take these precautions when you are traveling since your opportunities to eat the same healthy foods you eat regularly are limited. But I always follow the manufacturer's dosage instructions. Obviously, more is not always better.
Vitamin C does not store in your body and it is very good for those who want to ward against colds and flu as it boost your immune system. I take 500 mg a day along with a multi vitamin. 8 Hours of sleep a night will also help your body recharge.
I recently found am taking dark chocolate with probiotics. The company claims studies show that "undutched""non-cooked" dark chocolate is good for you because of the naturally high flavanoids (antioxidants value) retained in the dark chocolate. I have read alot about that and think I understand it. The part I am unsure about is the claim that studies show that chocolate is a superior delivery system for getting the good bacteria "probiotics" past the acidity in your stomach and into the large intestine where the probiotics do the most valuable work. I am looking for the company info no as a reference
Wow thats really interesting.... What it cost for airbourne for my husband and myself I could buy more then enough yougurt and a box of green tea that would last much longer that the 10 tablets of airbourne.... I'll have to try this. I like that my kids can eat these things as well.. Thanks!
Good Morning- I firmly believe there is a mind-body connection to illnesses. Do not even THINK you will get sick. We are inundated with messages that we will get this dis-ease and that dis-ease constantly. So along with good nutrition, enough sleep(sleep is a wonderful thing), good hygiene- have a positive attitude that you are healthy and happy!!!
Hey - worth a try- our thoughts are free!!!!
The mind is an amazing organ. If your think something works, your body will must likely respond. (Heard tell that real witch-doctors had about the same cure-rate as modern doctors. Why? Because their patients believe.)
I am very lactose intolerant. The lactose pills might knock the edge of a reaction if I took a dozen (literally) with every meal. Now I take a daily probiotic along with a 15oz glass of skim milk every morning and eat whatever I want. Had pizza the other day (only one serving since I'm working hard on portion control) with no ill-effects at all. Come to think about it, I've not even had a cold in the last two years I've been taking the probiotic.
One of the most important ways to fight illness is to get enough sleep. Many people are chronically sleep-deprived. If you eat right but don't get your full dose of sleep, you're immune system will be compromised.
Original Post by: paladinwarI recently found am taking dark chocolate with probiotics. The company claims studies show that "undutched""non-cooked" dark chocolate is good for you because of the naturally high flavanoids (antioxidants value) retained in the dark chocolate. I have read alot about that and think I understand it. The part I am unsure about is the claim that studies show that chocolate is a superior delivery system for getting the good bacteria "probiotics" past the acidity in your stomach and into the large intestine where the probiotics do the most valuable work. I am looking for the company info no as a reference
I recently found, and am taking, dark chocolate with probiotics. The company claims studies show that "undutched""non-cooked" dark chocolate is good for you because of the naturally high flavanoids (antioxidants value) retained in the dark chocolate. I have read alot about that and think I understand it. The part I am unsure about is the claim that studies show that chocolate is a superior delivery system for getting the good bacteria "probiotics" past the acidity in your stomach and into the large intestine where the probiotics do the most valuable work. I am looking for the company name and info, to provide as a reference....
I did post a comment — about spelling and about being careful with green tea: it is not guaranteed free from bad additives, so check the ingredients before you buy. 
Good to know I am doing some things right. I love green tea and I eat Trader Joes Nonfat probotic yogurt everyday!! Now I just need to eat more colorful fruit and veggies!!
Original Post by: paladinwarOriginal Post by: paladinwarI recently found am taking dark chocolate with probiotics. The company claims studies show that "undutched""non-cooked" dark chocolate is good for you because of the naturally high flavanoids (antioxidants value) retained in the dark chocolate. I have read alot about that and think I understand it. The part I am unsure about is the claim that studies show that chocolate is a superior delivery system for getting the good bacteria "probiotics" past the acidity in your stomach and into the large intestine where the probiotics do the most valuable work. I am looking for the company info no as a reference
I recently found, and am taking, dark chocolate with probiotics. The company claims studies show that "undutched""non-cooked" dark chocolate is good for you because of the naturally high flavanoids (antioxidants value) retained in the dark chocolate. I have read alot about that and think I understand it. The part I am unsure about is the claim that studies show that chocolate is a superior delivery system for getting the good bacteria "probiotics" past the acidity in your stomach and into the large intestine where the probiotics do the most valuable work. I am looking for the company name and info, to provide as a reference....
Unless your chocolate is 75% or more it isn't really giving you all the high flavanoids and has more sugar than you probably think. Just make sure it's not sweet because that is the sign that it's not the "good" kind of dark chocolate.
I take Acidopholus every day, and since I have started I have not gotten sick. I used to get colds and sinus infections a lot, since I work in a less-than-healthy office environment. If I feel a cold coming on, I pop two and that kills the cold in one day. It seriously works like magic. There was even a flu going around, almost everyone caught it, including my mom and my boyfriend, but I didn't get sick. I read the acidopholus works by keeping bad bacteria from clinging to your intestinal walls.
you'd have to go a long way to beat a good nights sleep,regular correct handwashing and good hygiene (ie catching sneezes in handkerchiefs etc) to minimise the spread of coughs, colds and stomach bugs!!
Lots of great thoughts posted here, but nobody has mentioned water. After watching my husband die from lung cancer and the treatments for lung cancer over the past year (he passed away June 9th) I can say for sure that our bodies are like succulent plants and we NEED water to survive. If we are dehydrated, nothing in our bodies is working at prime capacity. So in addition to all of the above, I would say just adding a few extra bottles of water a day will help in so many ways I don't even know about.
Not a health care provider, just someone that has truly seen the effect that water has on our overall health. I can believe that even minimal dehydration could stress our bodies out to where they are more susceptible to catching germs and other diseases. After becoming more aware and making a conscious effort to drink more water myself, I can tell you for sure that a lot of aches and pains are actually a symptom of dehydration.
Original Post by: carrie_mOriginal Post by: paladinwarOriginal Post by: paladinwarI recently found am taking dark chocolate with probiotics. The company claims studies show that "undutched""non-cooked" dark chocolate is good for you because of the naturally high flavanoids (antioxidants value) retained in the dark chocolate. I have read alot about that and think I understand it. The part I am unsure about is the claim that studies show that chocolate is a superior delivery system for getting the good bacteria "probiotics" past the acidity in your stomach and into the large intestine where the probiotics do the most valuable work. I am looking for the company info no as a reference
I recently found, and am taking, dark chocolate with probiotics. The company claims studies show that "undutched""non-cooked" dark chocolate is good for you because of the naturally high flavanoids (antioxidants value) retained in the dark chocolate. I have read alot about that and think I understand it. The part I am unsure about is the claim that studies show that chocolate is a superior delivery system for getting the good bacteria "probiotics" past the acidity in your stomach and into the large intestine where the probiotics do the most valuable work. I am looking for the company name and info, to provide as a reference....
Unless your chocolate is 75% or more it isn't really giving you all the high flavanoids and has more sugar than you probably think. Just make sure it's not sweet because that is the sign that it's not the "good" kind of dark chocolate.
I've tried 90%, I don't even know how it counts as a food. Sooo bitter! The only one that I find to be barely tolerable is around 70%. I still won't bother though... turning chocolate into a bitter health food is a curse to me lol. I'd rather seek out some leafy greens, and save the chocolate calories for the less-than-good kind. :)
I personally swear by something similiar to Airborne which is Emergen C..has tons of B vitamins, 1000 mg of Vitamin C,etc. Great for when you are starting to feel sick..I constantly interact with hundreds of people all day long and I have been lucky that I rarely get a cold/flu, etc...may just be a coincidence but worth a try!
I love the soothing aroma and feel of green tea. I eat vegetables and fruits as well. But most of all, to ward off colds and flu... I wash my hands frequently.
Original Post by: lms619linda
Good Morning- I firmly believe there is a mind-body connection to illnesses. Do not even THINK you will get sick. We are inundated with messages that we will get this dis-ease and that dis-ease constantly. So along with good nutrition, enough sleep(sleep is a wonderful thing), good hygiene- have a positive attitude that you are healthy and happy!!!
Hey - worth a try- our thoughts are free!!!!
You are certainly on to something. Since the birth of my twins five years ago I've hardly had a day of sickness. People have asked me "Don't you ever get sick?" and I respond. "Sick?! I haven't got time to even think about it."
Original Post by: midtownfarmgirlI always take Airborne when I am flying or in other densely crowded situations. It may not actually work but I have never gotten sick when I used it. I think it is extra important to take these precautions when you are traveling since your opportunities to eat the same healthy foods you eat regularly are limited. But I always follow the manufacturer's dosage instructions. Obviously, more is not always better.
I also do a Pilates routine on my machine every day...which fills the recommendations for relieving stress and exercising. (It's very meditative.)
Honestly, I can't say for certain that all my efforts are benefitting me in a major way. But I CAN say that I haven't had a cold or flu for over two years. And that's a GOOD thing. 
Original Post by: clementsgI believe lowering stress will help boost your immune system more than a cup of green tea. A little meditation goes a long way towards dropping stress. Eating right and getting lots of exercise is good too. In other words, be health and your immune system will be healthy too.
Weird. The wrong quote showed up on my last post. I was really replying to what clementsg said....
I used to get 1-2 colds a year; it was a given. But as of now, I have not had a cold in over 3 years!!! I don't drink green tea or eat yogurt. I too work in an office where people are constantly hacking, sniffling and sneezing. Every morning I drink a cup of water with Airbourne, weather or not this works, I do get my vitamins and minerals without taking a nauseating pill. But the main thing is Zicam. How unfortunate that it was taken off the market. Whenever I felt the cold virus trying to infiltrate my cells, I'd swab my nose with a Zicam and that would be the end of it. I hope my supply can last me through this winter.
Besides eating healthy natural foods, I take vitamins, minerals, omega 3's and co-enzyme 10 every day. I try to get 7.5 - 8 hours of sleep every night. Plus, I wash my hand often and avoid touching my face. I also try to do yoga every day. And, last but not least I watch my thinking. Personally, I think this is the most important thing I can do for my overall health. Negative thoughts produce negative emotions and in turn lower my immune system's ability to fight off colds, infections, the flu, muscle aches and pains, headaches and more. I must remember the mind / soul / body connection and I can't just look after part of it at the expense of the others.
My wife and I each take 8,000 IU of vitamin D3 (liquid), 300 mg of Monolaurin (Lauric acid), and 1,500 mg to 3,000 mg of vitamin C per day year round and neither of us has had a cold or flu episode in many years regardless of the time of year. Also, Lauric acid kills lipid viruses such as Flu, HIV, Julian Barr (mononeucleosis), etc.
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I try to eat as many of the dark-colored fruits and veggies as I can. During the summer, I had 2 cups of diced watermelon (for the lycopene) every day. I'm currently eating a cup of blueberries each day and taking a resveratrol supplement. And I add sun dried tomatoes to my hummus (also for the antioxidant, lycopene).