You cannot see it or feel it but your immune system is quietly and constantly surveying your body to find and destroy infectious bacteria, fungi, parasites and viruses. As we age there is a reduction in our immune response. We get more inflammatory disease, more infections and more cancer. Maintaining the immune system is important. Some supplements can give the immune system a boost, however, not all claims about supplements have been proven. When taken in excess, some supplements such as vitamin A, iron, selenium and zinc can actually reduce immunity.
Antioxidants such as vitamin C, vitamin E and beta-carotene defuse free radicals and may offer protection from cancer. These antioxidants should come from fruits and vegetables rather than supplements.
Protein is necessary for an adequate supply of circulating white blood cells.
Omega-3 fats, the healthy fats found in fatty fish, walnuts, flaxseeds, and olive and canola oil, are beneficial to the immune system.
Nutrient-filled immune-boosting foods:
vitamin A, vitamin C, vitamin E, iron, selenium and zinc
- Red bell pepper
- Butternut squash and sweet potatoes
- Cantaloupe
- Collard greens, kale and spinach
- Papaya
- Lean red meat
- Soybeans
- Whole grains
A few words of caution. There is no well-documented proof that shark cartilage and specific mushrooms are beneficial to the immune system. The effectiveness of the herb, astragalus, is based on anecdotal information. There are no conclusive human studies to support the ability of ginseng to improve resistance to disease. Taking Echinacea for longer than eight weeks has been shown to lower immune function-the opposite of its desire effect. People with autoimmune diseases should be cautious about taking herbal supplements especially Echinacea, ginseng and astragalus. If you are on any medications, chemotherapy or radiation therapy always check with your physician before taking any supplements.
What can you do to maintain a healthy immune system?
- Focus on food first, such as fruits, vegetables, garlic and whole grains. Eat 5-9 servings of fruits and vegetables daily and eat whole grains daily. You can do this by consuming 2 cups of vegetables daily and having 2 servings of fruit daily.
- Be wary of immune-boosting claims that sound too good to be true.
- Do not take megadoses of nutritional supplements.
- Have cultured dairy products that contain probiotics.
- Drink green tea daily. It can be caffeinated or decaffeinated.
- Reduce stress in your life wherever possible.
- Exercise for 30 to 60 minutes on most days of the week.
- If you are on any medications, chemotherapy or radiation therapy always check with your physician before taking any supplements.
- Get 8 hours of sleep every night.
- Laugh
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