Suggestions on using food to build immune system

Each day our bodies face an endless barrage of infectious agents, and the immune system mounts an aggressive defence against these foreign invaders. An overburdened immune system or a deficiency in its arsenal may compromise the body's ability to fend off illness. Food can help and here's how.

A depressed immune system may stem from:

• Poor diet
• Stress
• Genetic factors
• Age
• Insufficient rest
• Obesity
• Medications
• Chemotherapy
• Short-term infections
• Chronic illness

Oxidative damage from free radicals may undermine immune cell potency as well.

Researchers are uncovering powerful links between a nourishing diet and strong immunity. Here is a list of what your diet should include

• Protein: Adequate protein and calories are vital for maintaining the immune system, since all immune cells are composed of protein.
• Reduced fat: A low-fat diet with little saturated fat is thought to limit destructive free radicals that can progressively damage and compromise immune cells. Healthful essential fatty acids are believed to enhance immunity.
• Get your vitamins: A wealth of nutrients — including iron, zinc, and vitamins C and E — strengthen infection-fighting cells and may revitalize an aging immune system. (Note that excessive intake of iron and zinc can reduce immunity.) B vitamins — found in complex carbohydrates, shellfish, lean poultry and leafy greens — help maintain immunity, including antibody production.
• Go Probiotic: Healthful probiotic bacteria in "active-culture" yogurt may combat pathogens by crowding them out of the body; beneficial bacteria may also manufacture infection-fighting compounds.
• Take your garlic: Garlic and onions may stimulate the fighting power of macrophages and T-cells because of their powerful sulfur compounds, which may also block enzymes that allow organisms to invade healthy tissue.
• Mushrooms; Eating shiitake mushrooms may enhance immunity because re­searchers believe healing compounds, including lentinan, may stimulate the body's production of immune cells.
• Cayenne Pepper: Preliminary research indicates that CAY-1, a substance in cayenne, may ward off microbes that cause pneumonia and yeast infections.
• Whole grains and fruit: Experts believe flavonoids abundant in whole grains and produce, such as pomegranates, may elevate the potency of immune cells and damage the genetic machinery in germs that allows them to multiply.
• Root vegetables: Carrots and sweet potatoes are rich in beta-carotene, and tomato products contain abundant amounts of lycopene, which has shown promise in protecting cells and their infection-fighting power.

So to help build your immunity to colds and illness make sure your diet includes carrots, sweet potatoes, tomatoes, fatty fish, seeds, lentils, poultry, yogurt, berries, citrus fruits, peppers, avocado, olive oil, shellfish, and whole grains.