Foods that build immunity...

Hey everyone,

I was sick this weekend with a tummy bug and it's been one of many for me over the last year. I feel like I eat very healthy food, and amounts of it, but maybe I'm missing some kind of vitamins or something... I'm so sick of being sick!!!

Is there anything I can do/eat etc that can help build my immune system? If i am sick one more time I think i'm going to cry...

Hi Lalabanana,

I know you moved this one to food since the title suggests that what I'm asking for, but I'm really just looking for any suggestions on how to boost my immune system... since no-one seems to have any ideas on here (or just isn't particularly interested) could you post this in health and support again in case anyone on that forum has ideas?

Your immune system is boosted by several things.  Your diet is important..... a good mixture of foods containing a broad spectrum of vitamins and minerals is a good start.  Especially important for the immune system are Vitamins C, B and iron, for example.   It's also important to get enough energy.  If you undereat and leave yourself lacking in energy you risk being a little below par even if the food you're choosing is good food.   So if you're trying to lose weight on 1300 cals a day, have a day every week or two where you get your full maintenance calories.... typically 2000-2200 depending on your size/age/activity.  If you suspect your diet is lacking in any way a daily multivitamin with iron could be a safety-net measure.  I don't personally subscribe to the idea that massive doses of Vitamin C are any benefit (because someone's going to be along soon to suggest that ) but if you fancied doing so it won't harm you.  Anything your body doesn't need ends up in the toilet bowl.

Other things to boost the immune system..... exercise.   Preferably in the fresh air. By strengthening your body in general you're better able to fight infection.  Exposure to sunlight boosts your Vitamin D stores (even in winter).  And fresh air.... regularly going from hot to cold.... boosts your natural defences more than staying in overheated buildings 24/7.  Obviously, you wrap up well when you go out.

Finally.... rest and relaxation.   Often overlooked but if your body is fatigued for any reason or stressed then that lowers the immune system as well.  So try to get plenty of good quality sleep, find time in your day to unwind, relax and be better organised.

Hope something in there helps.

I think the best think that can build you immune system when your sick is rest.. seriously.

However here are a list of foods that are known for their immune building properties:

LOTS OF FRUIT: Apricots, Avocados, BERRIES (blackberries, blueberries, strawberries, cranberries), mangos etc. They are full of antioxidents and vitamin C, an essential immune system builder. Especially take into consideration of citrus fruits such as grapefruit, oranges, tangerines and lemons. As the saying goes; An apple a day keeps the doctor away!

Selenium is another essential mineral that is very important to human health. It is essential to proper immune system function. Did your mother ever cook you warm chicken soup on a very cold winters day? That is because chicken is another good source of selenium and is one of the BEST foods that build your immune system strength. Other great sources include tuna, red snapper, lobster, shrimp, whole grains and sunflower seeds.

If your a mushroom lover, then your in luck. The beta glucans found in edible mushrooms increased white blood cell counts. (White blood cells are primary infection fighters).

Garlic is another great  immune-boosting food since garlic is known to stimulate the growth of white cells and increases the efficiency of antibody production.  Garlic can also act as an antioxidant that reduces the build-up of free radicals in the bloodstream.

You also need Omega-3 fatty acids. The omega 3 fatty acids in flax oil and fatty fish such as salmon, tuna, and mackerel act as immune boosters by increasing the activity of phagocytes (the white blood cells that eat up bacteria). Essential fatty acids also protect the body against damage from over-reactions to infection.

Drink green tea and white tea. Both contain antioxidants which boost immune function.

Other than that, I would suggest to stress less, relax, take a multi-vitamin if necessary and get BEST REST!

Good luck and get well!

Thanks for your replies...

Gi Jane: I agree with you that the whole over doing vitamin c doesn't really help... and I'm trying to avoid a multivitamin because i want my body to actually be able to defend itself without outside help if you know what i mean. It's just frustrating because I am excersising 4-5 times a week, I eat lean protein (chicken, meat, tuna, salmon) and heaps of veggies... I think there is a possibility I don't eat enough fruit though which could be a big factor.

And you're both right, I don't really sleep enough I think... I might try to start getting to bed an hour earlier and see if that helps... I feel like such a granny having to sleep early so I don't get sick, lol. Oh well, whatever it takes, I just hate being so sick...

Thanks again for your replies, and if anyone else has anything to add that would be awesome.

xtc got everything that is on my list. Juices and fluids and teas of course, and my friend swears by garlic. He puts garlic in everything and hasn't been sick for years. I'm a believer too, once when I was sick, he made me a garlic soup and it really did help.

My son, Dad and I, have not had a cold, flu or bug of any kind for years, basically since we started eating better. We live in the Great White North where it seems we are surrounded by endlessly sick people...lol.   My son lives with two little sisters who are sick all winter long too.  My Dad is 80 this year and has never and will never take a flu shot, as have none of us.   I think if you eat a wide variety of natural foods, a good dose of them raw (most living enzymes in food that help with immunity are destroyed in cooking), and exercise and get lots of rest, you've got it beat most of the time.  If you've ever taken anti-biotics, especially recently, you should counteract that with probiotics like a good quality, unsweetened yogurt.   Antibiotics destroy both the good and bad bacteria in your system, leaving you wide open for weeks or months of suppressed immunity.  Also, don't use those alcohol based hand washes.  They do the same thing, destroying good and bad bacteria on your skin, eliminating the natural immunities found on your skin. 

Sugar is also closely related to a suppressed immune system so you should avoid it as much as possible, totally if possible.

Original Post by johnnypenso:

I think if you eat a wide variety of natural foods, a good dose of them raw (most living enzymes in food that help with immunity are destroyed in cooking), and exercise and get lots of rest, you've got it beat most of the time.  If you've ever taken anti-biotics, especially recently, you should counteract that with probiotics like a good quality, unsweetened yogurt.   Antibiotics destroy both the good and bad bacteria in your system, leaving you wide open for weeks or months of suppressed immunity. 

 I completely agree with you on the antibiotic front (and that people should stay away from "antibacterial" soaps too), but it's worth noting that almost any "living enzymes" you consume will be destroyed by the acidity of your stomach and/or the alkalinity of your intestines.  (Enzymes are simply proteins, and are denatured by strong acid or base just as easily as by heat - which isn't really a problem because our bodies break them down into amino acids anyway.) 

The only enzymes that make it through our digestive tract intact are the ones travelling in bacteria.  And those aren't necessarily bad; part of the reason kids get sick so easily these days is that they're protected from exposure to anything so their immune systems don't develop like they should.  Healthy kids ate dirt when they were small.

I suspect the real benefit of eating lots of raw fruit and veggies is that it increases the number of different kinds of fruit and veggies you eat, thereby getting you a wider variety of nutrients in your diet.