DAY 305 - BOOSTING YOUR IMMUNE SYSTEM

Day 305

It's been about three weeks now that, alternately, my students have been absent from class. In total, half the students of my class have had a cold or some other type of virus. My husband and best friend were sick last week.  My parents have been sick for the past seven days! Fall is truly the season when people are increasingly susceptible to catching the common cold which sometimes turns into an infection.  And when you're sick, you feel more tired, less productive and all around bad.

As I was talking to my parents yesterday afternoon, I thought it would be a good idea to do some research on ways to boost your immune system.  We all know about the great benefits of vitamin C, but what else can we do to prevent and fight viruses.

Obviously, sleeping well,  meditation, exercising and proper hygiene (washing your hands) are all essential in boosting the immune system.  But what about food?

While there is no single food that can do the trick, a combination of all the following foods can help in building you immune strength.

Garlic - Various studies have shown that garlic has antibacterial and antiviral properties. It has been shown to stimulate the production of white blood cells, and can act as an antioxidant in the body.

Mushrooms - Mushrooms may be a potent weapon in warding off colds, flu, and other infections. Studies on animals have shown that mushrooms such as shitake, maitake and reishi have antiviral, antibacterial, and anti-tumor effects.

Multi-coloured vegetables - Carotenoids such as beta carotene are important antioxidants that aid in immune system function. Carotenoids are present in bright yellow, orange and green vegetables. It’s important to get a variety of vegetables of different colors because various types of carotenoids are thought to work together to strengthen the body’s immune system.

Nuts especially almonds - These protein-packed have vitamins and minerals are rich in antioxidants such as vitamin E, omega 3 fatty acids, and zinc. Studies have shown a link between eating nuts and health benefits such as lower risk of chronic disease.

green tea

Green tea - It is a great source of L-theanine, an amino acid that triggers the release of germ-fighting compounds from your T-cells. (Green tea also helps to boost your metabolism.)

Foods packed with vitamin C (red bell peppers, strawberries, tomatoes, broccoli, citrus, sweet potatoes, brussel sprouts) - Vitamin C has been proven to be the most potent vitamin to increase your body’s immunity.  It works by increasing the white blood cells as well as antibodies in your body.

Zinc (red meat, turkey, nuts, beans, whole-grain foods, seafood -especially oysters- and dairy products) This valuable mineral increases the production of white blood cells that fight infection.

Yogurt - Studies have shown that the live cultures in yogurt such as lactobacillus can protect the intestinal tract against gastro-intestinal illnesses and increase resistance to immune-related diseases such as infection and even cancer.

There are several spices that are also said to help boost the immune system, among which cinnamon, oregano, turmeric (found in curry powder), ginger, coriander, cumin and cayenne.

However, no matter what, in terms of nutrition, your best defence against catching a cold is staying hydrated and eating a healthy, balanced diet that includes protein, whole grains and, especially plenty of fruit and vegetables. By eating a diet that includes a variety of foods you are more likely to meet your vitamin and mineral needs, and that will contribute to your overall health — including a stronger immune system.




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