Foods That Fastest Boost Your Immune System

The immune system is your body's defense against disease. It keeps out bacteria, viruses, and other foreign invaders so that you stay healthy. There are two parts to the immune system:  innate immunity and adaptive immunity. The innate part of your immune system comes into play when battling bacteria or viruses within your body. Adaptive components of the Immune System become active only when specific threats are present to combat them more effectively than just using innate Immune System responses alone would allow. Examples of this include fighting off an infection with chickenpox for a second time (after already having had it once before) or fighting off pneumonia that you were exposed to previously after catching the - both examples show how adaptive Immune System components can help you fight off infectious diseases better than innate Immune System components would alone.

Both the Innate Immune System and Adaptive Immune Systems need to be healthy for your body to be able to keep out harmful bacteria, viruses, etc. Foods that Boost Immune System function will help both of these systems stay healthy so that you can avoid illnesses as much as possible.

General Diet Recommendations  for Boosting Immune Systems: Get enough sleep Eat balanced meals Avoid large amounts of Alcohol Avoid sugars when ill (sugar decreases immune system function) Include foods high in antioxidants (vitamin A, vitamin C, beta-carotene, selenium) in your daily diet (citrus fruits, leafy greens, berries) Get proper nutrition from your diet ( see below for more information on Immune-Boosting Foods )

Include a variety of foods in your daily diet so that you get a mix of different vitamins, minerals and antioxidants found naturally within the food group. Eating a variety of Immune System Boosting Foods will help keep your Immune Systems healthy.

Foods That Boost Immune Function: Asparagus Artichokes Beets Broccoli Brussels Sprouts Cabbage Carrots Cauliflower Celery Citrus Fruits (grapefruit, oranges, lemons) Garlic Green Tea Kiwi Onions Pumpkin Spinach Tomatoes Watermelon

Specific Immune System Boosting Foods:

Pineapples - high levels of vitamin C boosts Immune Function, aids in wound healing and increases resistance to infectious diseases.

Coconut Water - contains easily absorbed sugars, electrolytes (magnesium, sodium, potassium), amino acids (arginine) which help with Immune System function.

Kiwis - rich source of beta-carotene (which the body converts into Vitamin A); good for eye health; boost Immune Response; great source of antioxidants.

Broccoli - chock full of vitamins C & E; contains powerful antioxidant glutathione (responsible for boosting immune response).  Just one serving can double white blood cell activity within your Immune System.   Immune-boosting Broccoli Recipe: Roasted Broccoli

Onions - contain sulfur compounds that help produce Immune System cells and antibodies; also a good source of chromium, which helps decrease body fat and increase muscle mass due to increased insulin activity in the body.

Garlic - contains powerful antioxidants (allicin); increases Immune System Response; has anti-viral properties; improves blood flow throughout Immune System. Immune Boosting Garlic Recipes: Honey Balsamic Chicken with Baked Cinnamon Sweet Potatoes & Red Onions Indian Style Potato & Cauliflower Stew with Caramelized Onions Israeli Couscous with Mushrooms and Garlic

Asparagus - great source of manganese, Vitamin B6, Vitamin C & E; antioxidants help Immune System function.

Spinach - contains high levels of beta-carotene (Vitamin A); packed with Immune System boosting nutrients like calcium, magnesium, potassium and iron which are all necessary for healthy Immune System function.  Spinach is also a good source of lutein which helps keep eyes healthy. Immune Boosting Spinach Recipes: Spinach Salad with Avocado, Feta Cheese & Pomegranate Vinaigrette Warm Butternut Squash Stuffed with Quinoa, Roasted Garlic, Fried Sage & Spinach

Tomatoes - contain lycopene which protects Immune Cells from free radical damage; protects Immune System from viruses; also contains beta-carotene which helps Immune Cells fight infection. Immune Boosting Tomato Recipes: Heirloom Tomato Salad with Mint & Feta Cheese Balsamic Roasted Tomato Soup with Basil Oil

Apples - great source of quercetin, an antioxidant that has antihistamine properties and helps reduce inflammation in the Immune System.

Cranberries - contain Vitamin C, manganese, fiber & proanthocyanidins which help Immune Function naturally.  Also high in antioxidants to ward off free radicals which damage Immune Cells. Immune Boosting Cranberry Recipe: Glazed Cranberry Orange Scones

Kale - filled with calcium & vitamins A, C & K.  Kale is also a very good source of lutein and zeaxanthin, antioxidants which help protect Immune Function from cell damage. Immune Boosting Kale Recipes: Baked Garlic Chicken with Butternut Squash, Kale & Sweet Potato Medley Roasted Red Pepper Soup with Kale

Foods High in Zinc and Iron in Your Daily Diet:

Red meat, poultry, and whole grains are good sources of zinc. Oysters contain more zinc per serving than any other type of food. Pumpkin seeds provide a healthy dose of zinc while remaining low in saturated fat and sodium. Animal products such as meats and oysters contain iron that is absorbed by the body