Healthy Immune System Tips

We are all battling a cold here at the Morrison home. I suspect this might be the case all winter, since this is Owen's first cold season without the aid of breast milk and because this is Micah's first time around many children and germs multiple times per week. I came across an article today about foods to boost your (and your children's) immune system. I agree with what I read and thought I would post some tips here for any of you interested.

Foods to Boost Your Immune System

Vitamin C-Vitamin C increases the production of infection-fighting white blood cells and antibodies and increases levels of interferon, the antibody that coats cell surfaces, preventing the entry of viruses. Don't rush out and buy those ridiculous pills with millions of grams of the stuff. Your body can't absorb it all at one time, and most will get flushed out when you go to the bathroom. Do, however, eat several servings of fruits and veggies daily including some of the top 7 fruit sources of Vitamin C: Guava, Papaya, Strawberries, Kiwi, Cantaloupe, Orange, and Grapefruit. Try to eat the whole fruit if you can as the Vitamin C is more bioavailable when it is accompanied by all the other "stuff" that is in the fruit.

Vitamin E- Vitamin E stimulates the production of natural killer cells, the ones that seek out and destroy germs and cancer cells. Vitamin E enhances the production of B-cells, the immune cells that produce antibodies that destroy bacteria. Some good sources include: wheat germ, sunflower seeds, pine nuts, sun-dried tomatoes and almonds. I keep a jar of wheat germ in the fridge. You can add it to practically anything. I put it in pasta dishes, any muffins or breads that I make, and in oatmeal for breakfast.

Carotenoids: Beta carotene increases the number of infection-fighting cells, natural killer cells, and helper T-cells, as well as being a powerful antioxidant that mops up excess free radicals that accelerate aging. Look for foods that are orange, yellow, red, and green. Carrots, apricots, mangoes, squash, and sweet potatoes contain significant amounts of beta-carotene, alpha-carotene, and beta-cryptoxanthin. Choose greens such as spinach, kale, or collard greens for beta-carotene and lutein. Tomatoes, guava, and pink grapefruit have lycopene, and Salmon, shellfish, milk and egg yolks also provide carotenoids.

Bioflavenoids: These protect the cell membranes against pollutants trying to attach to them. Consuming at least six servings of fruits and vegetables a day will help ensure that you are getting adequate bioflavenoids.

Zinc: This valuable mineral increases the production of white blood cells that fight infection and helps them fight more aggressively. Try some fortified cereals or beef, dark meat turkey, and beans to help fill your requirements. Hmmmm.... Maybe some chili with ground beef and turkey, beans, and lycopene filled tomatoes (the lycopene is actually increased in the cooking of tomatoes. So unlike most veggies, open that can and save some work and money!)

Garlic: This flavorful member of the onion family is a powerful immune booster that stimulates the multiplication of infection-fighting white cells, boosts natural killer cell activity, and increases the efficiency of antibody production.

Selenium. This mineral increases natural killer cells and mobilizes cancer-fighting cells. Best food sources of selenium are tuna, red snapper, lobster, shrimp, whole grains, vegetables (depending on the selenium content of the soil they're grown in), brown rice, egg yolks, cottage cheese, chicken (white meat), sunflower seeds, garlic, Brazil nuts, and lamb chops.

Omega-3 fatty acids: These are the healthy fats found in many oils, walnuts, oily fish such as salmon, and avocados. A study found that children taking a half teaspoon of flax oil a day experienced fewer and less severe respiratory infections and fewer days of being absent from school. 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. You can buy flax oil in the vitamin section of most stores. I found mine at Target. It is not expensive. Start out slow as it can have a laxative effect. You can also purchase flax meal in health food stores and can be added to almost anything much like wheat germ.

So, I got my fix in for today. If any of you are still reading, please don't be overwhelmed. It is possible to get these healthy foods in your family's diets. Try by adding a few items at a time and work yourselves in. We have been cutting up veggies at the start of the week and storing them in baggies in the fridge. Make up some dip or hummus and grab them as a snack or appetizer. Our Kroger has red peppers (my favorites) on sale for $.77 right now. I am not sure if that is a local thing or not, but peppers keep for a long time in the fridge so stock up with your Kroger plus card! I have also found that my boys love smoothies. Even when they don't feel well and don't want to eat, they will drink these. Lots of juice brands are now making veggie/fruit blends so you can pour that in for the liquid. Add some frozen berries and a spoonful of flax oil, and you will have a healthy meal for them. Also try yogurt. The probiotics are also helpful in keeping a healthy immune system.