Note: this piece first appeared in the February 2008 issue of Clark Wellness ForkBytes.
Welcome to February! It’s a month of romance, elections, and the last gasps of winter. And for some of us, this February seems to be bringing more seasonal colds, flus, and viruses. Right after I had the flu in early January, my partner caught an unfortunate stomach virus. And almost immediately after he recovered from that, I came down with conjunctivitis! It seems there are a lot of illnesses going around this time of year, so strengthening your immune system — the part of your body that fights off disease — is essential. At ForkBytes, we’re focusing our February on immune support.
The best way to support your immune system is to eat a whole-foods diet rich in a variety of fresh vegetables and fruits, whole grains, legumes, nuts, and seeds. The immune system is all about balance, including nutrient balance. Below, I’ve outlined some of the most important immune-boosting nutrients and some food sources to help you incorporate these key elements into your diet. Read on for the scoop!
Immune-Boosting Nutrients and Where to Find Them
Essential fat. The right balance of omega-3 fatty acids and omega-6 fatty acids helps your body make prostaglandins, which are crucial for immune-system health. Prostaglandins regulate white blood cells, which destroy and clean up “invader” microbes in the bloodstream. Essential fatty acids are found in flaxseed oil, fish oils, and evening primrose oil.
Vitamin C. Vitamin C is an antioxidant, which means it fights free radicals that can cause disease. It also helps your body metabolize essential fatty acids. Vitamin C is abundant in many fruits and vegetables, including red bell peppers, orange juice, strawberries, and Brussels sprouts.
Zinc. The mineral zinc has a well-deserved reputation for shortening the duration of illnesses. Zinc helps increase white blood cell count and enhances immune function. It is found in animal foods (especially red meat and liver) whole grains, and nuts.
Beta-carotene. Like vitamin C, beta-carotene is an important immune-boosting antioxidant. Pumpkin, yams, and carrots are all rich in beta-carotene.
