What exactly is this rage regarding boosting the immune system? For those who are not aware about our immune system, it is the structure and processes that is responsible for protecting the body against elements that causes disease to the human body. It is also the process and structure that can identify and kill those disease-causing organisms. The immune system structure of our body comes in layers. Foremost is the surface barrier, such as the skin, which can function as chemical barrier or mechanical barrier. There are also sweats, tears, saliva, and the mucus that is secreted by the lungs and the gastrointestinal tract, which are described as surface barriers. Deeper is an intricate system that protects the body from those elements that breached the surface barriers. Inflammatory responses, antibodies, leukocytes, phagocytosis, B and T cells are all part of the innate immune system. If these sentinels of our human body are reinforced, diseases will be reduced. In order to strengthen our immune system, we need to eat the right kind of foods. Below are power foods that have proven to enhance the body’s defenses.

1. Broccoli

   Broccoli belongs to the cabbage family.  It is a rich source of vitamins A, C and E.  Broccoli also has rich amounts of glucoraphanin, gluconasturtiian and glucobrassicon; they are glucosinolates which are able to help in the detoxification system of the body.  Detoxification is getting rid of unwanted substances that are considered body pollutants.  Through these three phytonutrients, undesirable chemicals are activated, neutralized and eliminated.  Compared to other foods with the three kinds of glucosinolates, broccoli has the highest percentage of these substances, which makes it a super food in the detoxification process that will aid the immune system of the body. Additionally, in a study made at the University of California-Berkeley, it revealed that when broccoli and other similar vegetables are chewed and digested, a chemical named 3,3'-diindolylmethane (DIM) is produced from the compound indole-3-carbinole. DIM is found out to have cancer-fighting properties by halting certain cancer cells from developing.

2. Elderberry

   This dark berry has been used as medicine for centuries.  In fact, for hundreds of years in Europe, it is used to treat a disease caused by influenza B virus. Elderberry contains flavonoids and rutin. Flavonoid is considered as a potent antioxidant. Elderberry has high antioxidant levels that it has been considered as an addition to the treatment of HIV and herpes. Moreover, studies on elderberry showed that it can increase cytokine production in the body.  Cytokine is a protein that helps regulate the body’s response to many types of diseases and infections.

3. Fish

   What is in the fish that helps in the immune system of the body? There are various types of fish with varying degrees of nutrients, but what make all the fish special for the immune system are the omega-3-fatty acids. Omega-3 is beneficial in controlling the inflammatory processes and strengthens the integrity of the cells and its functions. Additionally, fish, such as the shellfish contains huge amount of selenium that increases the production of cytokines by the white blood cells that can assist in fighting the virus in the body.

4. Garlic

   This small pungent flavoured vegetable may bite you, but it has a great reputation for its health benefits particularly in boosting the immune system of the body. Several researches have already been made about this plant that is cultivated in Asia since the ancient time, and it shows that the compounds that contain sulphur give this plant its celebrated status in supporting health. Aside from its cardiovascular benefits and its ability to metabolize iron effectively, garlic has anti-inflammatory advantages. But the legendary healing property of garlic is mainly due to its antibacterial and antiviral properties. When properly prepared, by crushing garlic and allowing it to sit for a short while, garlic can prevent infectious complications of burns caused by the bacterium Pseudomonas.

   Ajoene, a disulphide in garlic, can also prevent Candida albicans infection, or yeast. There are also studies showing that H. pylori, the bacteria that causes peptic ulcer, with garlic prevents overgrowth of the bacteria. Although, not necessarily boosting directly the immune system, its role as antibacterial and antiviral help in the regulation of the immune system’s response to the type of infection. As for cancer prevention, the allyl sulphides of garlic cause reactions to the cells that prevents cancer development; however, this is still being studied further.

5. Mushroom

   It used to be that others ignore mushroom as their source of nutrients. But recent studies show that mushroom, especially crimini, shiitake and maitake mushrooms, has huge health benefits. Aside from the vitamin Bs and selenium, mushrooms actually plays key role in the activity of the white blood cells, or leukocytes, by triggering its activity when it needs to. Mushrooms also have stores of phytonutrients, e.g. beta-D-glucans, fucogalactans, and p-tolyl-hydrazine, that impacts the immune system.

6. Oats and Barley

   These cereal grains do not just provide for the daily dietary fiber needs, they are also nutritious. Selenium, manganese, phosphorus, magnesium are some of the nutrients found in oats and barley. While they are popular for lowering the risk of developing cardiovascular disease, they are also becoming popular in strengthening the immune system. In oats, it has the unique avenanthramides, an antioxidant compound, which can prevent damage made by free radicals to the LDL cholesterol. Barley, on the other hand, has huge amount of phenolic that can help in lowering the risk of some cancers, such as colon cancer. Oats and barley is rich in phytonutrients that can help improve the immunity of the body.

7. Spinach

   These bright freshly colored leaves are not just nutritionally abundant; it also has the potential to increase the immune system capabilities of the body.  Spinach is rich in two phytonutrients: carotenoids and flavonoids.  Even if all vegetables are considered to be rich in phytonutrients, the one which tops the list is spinach.  Different types of flavonoids in spinach have been studied and have shown that it possess anti-inflammatory and anticancer effects.  The extracts from spinach are tested in a laboratory, and it exhibited the ability to decrease the multiplication of stomach cancer cells.  There are also several antioxidants found in spinach, particularly those which could decrease the oxidative stress of blood vessels.

8. Sweet Potatoes

   77 grams of sweet potatoes can already provide 262 percent of the daily value of vitamin A. But this is not just the health benefit of sweet potato. This orange-colored goodness is also rich in antioxidants because of its beta-carotene, seen in its pigment. Compared to green leafy vegetables, sweet potatoes are more bio-available for beta-carotene. But this is not all, if the sweet potato is colored purple; it indicates it is abundant in anthocyanin, another type of antioxidant. The anthocyanin found in the flesh is also effective as an anti-inflammatory. Several studies show that reduction in inflammation in the nerve tissues and the brain is specific to eating sweet potatoes.

9. Tea

   It is the true tea that provides boost to the immune system. True tea comes from the evergreen tree of the specie Camellia sinensis. Teas are processed differently; the least process is the green tea. And by processing the plant less, it gives more antioxidants called epigallocatechin-3-gallate (EGCG), a catechin, which also has anticancer effect on the body. Asians, especially the Chinese, drink an average of three cups of tea daily. A cup of green tea alone can already provide 20 to 35 mg of EGCG. Research has shown that EGCG can fight bacterial and viral infection to diseases that slowly wastes the body, such as cardiovascular disease and cancer. By this action, tea can clearly boost the immune system.

10. Yogurt

    When bacterial cultures are added to milk and fermented, lactose is transformed into lactic acid. Lactic acid gives yogurt its tart flavor. However the bacteria found in yogurt gives health benefits, particularly by boosting the immune response of the body. Lactobacillus casei, when consumed regularly, was able to stimulate cellular immunity, which means there is stronger protection against bacteria, yeasts and viruses. Strong cellular immunity also protects the body from developing cancer.

Sources
webmd.com
whfoods.org
news-medical.net