If you don't have good nutrition, you're missing a key weapon against colds and flu. Basics include the famously nutrient-dense leafy greens, berries and nuts. You may be surprised by these six other top immune boosters suggested by Tonia Reinhard, registered dietitian and author of Superfoods, and Joel Fuhrman, M.D., author of Super Immunity. Note: Don't expect immediate results. Fuhrman says you'll need superior nutrition for a few months to see a real effect on your body's defenses.
• Fatty fish: Oily fish such as salmon, tuna and trout are rich in selenium and omega-3 fatty acids (that's the good type of fat that reduces inflammation, increases airflow and protects lungs by increasing the activity of white blood cells that eat up bacteria). "Fatty fish has powerful immune effects and is so important for making the structures and antibodies for the immune system," says Reinhard. Prescription: Eat two servings of fish per week.
• Onions: Onions, leeks, garlic, shallots and scallions contain , not to mention health-promoting flavonoid antioxidants such as quercetin, allicin and anthocyanins, which have anti-inflammatory effects that fight infection and bacteria, says Fuhrman. Prescription: Eat a half-cup daily.
• Mushrooms: Consuming mushrooms regularly stimulates the immune system by increasing the production and activity of white blood cells, which help you fight off infection. Prescription: Eat cooked or lightly steamed, not raw, says Fuhrman.
• Yogurt: "Yogurt, especially Greek yogurt, has active cultures (known as probiotics) which are a friendly bacteria that keeps down the population of pathogens in the GI tract," says Reinhard. Prescription: Eat 8 ounces daily.
• Eggs: "The highest-quality protein of any food, eggs contain the compound choline, which keeps invaders from getting into the body," says Reinhard. "When we keep things from crossing the cell membrane, which causes inflammation, especially in the GI tract, we prevent autoimmune diseases like Crohn's and colitis." Prescription: Eat one egg for breakfast several times a week.
• Beans: A nutritional powerhouse, beans and other legumes are the most nutrient-dense carbohydrate source, says Fuhrman. Rich in zinc, beans increase the production and aggressiveness of white blood cells fighting infection. Prescription: Eat a half-cup twice a week.
• Greens: The most nutrient-dense foods, raw leafy greens contain less than 100 calories per pound, and are packed with nutrients that protect blood vessels, reduce inflammation and neutralize oxidative stress, says Fuhrman. Prescription: Eat a salad every day.
• Berries: Berries are low in sugar and high in nutrients and antioxidants, which reduces inflammation, prevents DNA damage, inhibits tumor angiogenesis and stimulates the body's own antioxidant enzymes, says Fuhrman. Prescription: Eat three fresh fruits daily.
• Nuts: With high levels of healthy fats, nuts are rich in a spectrum of micronutrients including phytosterols, minerals and antioxidants, which provide cardiovascular benefits, weight maintenance and diabetes prevention, says Fuhrman. Nuts are also high in protein and minerals like zinc, selenium and magnesium, which help fight off infection. Prescription: Eat 1 ounce per day.
• Fatty fish: Oily fish such as salmon, tuna and trout are rich in selenium and omega-3 fatty acids (that's the good type of fat that reduces inflammation, increases airflow and protects lungs by increasing the activity of white blood cells that eat up bacteria). "Fatty fish has powerful immune effects and is so important for making the structures and antibodies for the immune system," says Reinhard. Prescription: Eat two servings of fish per week.
• Onions: Onions, leeks, garlic, shallots and scallions contain , not to mention health-promoting flavonoid antioxidants such as quercetin, allicin and anthocyanins, which have anti-inflammatory effects that fight infection and bacteria, says Fuhrman. Prescription: Eat a half-cup daily.
• Mushrooms: Consuming mushrooms regularly stimulates the immune system by increasing the production and activity of white blood cells, which help you fight off infection. Prescription: Eat cooked or lightly steamed, not raw, says Fuhrman.
• Yogurt: "Yogurt, especially Greek yogurt, has active cultures (known as probiotics) which are a friendly bacteria that keeps down the population of pathogens in the GI tract," says Reinhard. Prescription: Eat 8 ounces daily.
• Eggs: "The highest-quality protein of any food, eggs contain the compound choline, which keeps invaders from getting into the body," says Reinhard. "When we keep things from crossing the cell membrane, which causes inflammation, especially in the GI tract, we prevent autoimmune diseases like Crohn's and colitis." Prescription: Eat one egg for breakfast several times a week.
• Beans: A nutritional powerhouse, beans and other legumes are the most nutrient-dense carbohydrate source, says Fuhrman. Rich in zinc, beans increase the production and aggressiveness of white blood cells fighting infection. Prescription: Eat a half-cup twice a week.
• Greens: The most nutrient-dense foods, raw leafy greens contain less than 100 calories per pound, and are packed with nutrients that protect blood vessels, reduce inflammation and neutralize oxidative stress, says Fuhrman. Prescription: Eat a salad every day.
• Berries: Berries are low in sugar and high in nutrients and antioxidants, which reduces inflammation, prevents DNA damage, inhibits tumor angiogenesis and stimulates the body's own antioxidant enzymes, says Fuhrman. Prescription: Eat three fresh fruits daily.
• Nuts: With high levels of healthy fats, nuts are rich in a spectrum of micronutrients including phytosterols, minerals and antioxidants, which provide cardiovascular benefits, weight maintenance and diabetes prevention, says Fuhrman. Nuts are also high in protein and minerals like zinc, selenium and magnesium, which help fight off infection. Prescription: Eat 1 ounce per day.
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