Immunity-Boosting Foods and Nutrients

Chicken Soup.

In one study, hot chicken soup was more effective than hot or cold water at making noses run – a good thing since nasal secretions help rid the body of pathogenic viruses and bacteria. Like any hot liquid, soup also helps one to stay hydrated and raises the temperature of the airways, both of which are important for loosening secretions. Adding a few hot chilis might help loosen things up even more.

Regularly eating probiotics, so-called “good bacteria” found in foods like yogurt and sauerkraut, may help ther immune system work better and improve digestion. Kefir (a yogurt-like beverage locally known as ‘tibicus mushroom’) is also a good bet..Green Polyphenols, potent plant antioxidants, are what’s believed to give green tea its immuneboosting effects. One laboratory study suggested that a particular type of polyphenols called catechins may kill influenza viruses. To maximize benefits and minimize bitterness, just-below-boiling water may be used and the green tea steeped no more than a minute or two. A little lemon and honey can also help blunt the bitterness. Caution: Adding milk will make the green tea ineffective.

Yogurt.

Tea.

Vitamin D.

In a study published recently in the American Journal of Clinical Nutrition, children who took daily vitamin D supplements (1,200 IU) were 40 percent less likely to get a common flu virus than kids who took a placebo. Laboratory studies indicate that the nutrient may help immune cells identify and destroy bacteria and viruses that cause sickness.

Natural vitamin sources are best, like from fatty fish (such as salmon) and fortified milk – and exposing the body to sunlight at safe times during the day. Experts say that Vitamin D supplement will also do.

In an experiment, mice that ate a diet rich in soluble fiber for six weeks recovered from a bacterial infection in half the time it took mice that chowed on meals containing mixed fiber. Soluble fiber – abundant in citrus fruits, apples, carrots, beans and oats – helps fight inflammation. Insoluble fiber – found in wheat, whole grains, nuts and green leafy vegetables – is still important for overall health, but it doesn’t seem to have the same impact on immunity.

Soluble Fiber.