Take control of your health

There is scientific evidence that suggests that supporting your immune system with proper nutrition is a good way to stay healthy.

Healthy Eating

As part of a healthy diet, it is important to get enough protein, carbohydrates, and healthy fats. Protein is especially important and essential for the health of the immune system.1Healthy fats, (including EPA and DHA) are important to the immune system as well.2
When choosing foods, make sure you focus on fruits and vegetables because they contain nutrients your body needs such as antioxidants, vitamin C, vitamin A, and minerals such as zinc and magnesium.

MANY FOODS HAVE MEDICINAL PROPERTIES, MAKE SURE YOU INCLUDE AS MANY AS POSSIBLE:

Mushrooms (shiitake, matsutake, and others) have a long history of helping support the immune system, especially the reishi mushroom in traditional Chinese medicine. Modern science has shown that mushrooms contain substances (such as beta-glucans and others) that can enhance immune system function.3
Garlic and onions not only taste great but have research supporting their ability to modulate immune function.4
Herbs such as turmeric,5 ginger,6 and others have long been used as spices and to preserve foods; these herbs also have benefits for our immune system.

Nutrients

Vitamins and minerals can also affect the immune system.7 Vitamins B6, B12, folate, C, E, and minerals zinc, copper, and iron all support an effective immune response.8

OTHER BENEFICIAL NUTRIENTS:

Beneficial bacteria: Research supports the relationship between probiotics and general immunity.9 Since 80 percent of your immune system is located around your digestive tract, it makes sense that having good gut flora would benefit the immune system.
Vitamin D: Vitamin D, in particular, has been the focus of much research on optimal immune system functioning. Vitamin D plays a role in the improving mucous membrane barrier functioning, the production of antimicrobial peptides (small proteins), and in overall immune support.10
Vitamin C: While there has been some controversy regarding the usefulness of vitamin C, a recent review of evidence suggests vitamin C may help the immune system of people who are exposed to extreme physical stress and also may shorten the duration of colds.11
Herbs: There are a number of herbs that have been used traditionally for immune system support. Research supports the immune modulating, antiviral, and antimicrobial activity of echinacea13, larch13, elderberry,14 and others.
Your immune system is complex and has many moving parts that all need proper nutrition in order to function well. Giving your immune system the nutritional support it needs gives you the best chance of being well prepared for the upcoming cold and flu season.
  1. Li P, Yin YL, Li D, Kim SW, Wu G. Amino acids and immune function. Br J Nutr. 2007 Aug;98(2):237-52. Epub 2007 Apr 3. PMID: 17403271.
  2. Das UN. Essential fatty acids in health and disease. J Assoc Physicians India.1999 Sep;47(9):906-11. PMID: 10778663.
  3. Vannucci L, Krizan J, Sima P, et al. Immunostimulatory properties and antitumor activities of glucans (Review). Int J Oncol. 2013 Aug;43(2):357-64. PMID: 2373980.
  4. Corzo-Martínez, Nieves Corzo, Mar Villamiel. Biological properties of onions and garlic. Trends in Food Science & Technology. 2007, 18:609-625.
  5. Gautam SC, Gao X, Dulchavsky S. Immunomodulation by curcumin. Adv Exp Med Biol. 2007;595:321-41.PMID: 17569218.
  6. Butt MS, Sultan MT. Ginger and its health claims: molecular aspects. Crit Rev Food Sci Nutr. 2011 May;51(5):383 93. PMID: 21491265.
  7. Wintergerst ES, Maggini S, Hornig DH. Contribution of selected vitamins and trace elements to immune function. Ann Nutr Metab. 2007;51(4):301-23. Epub 2007Aug 28. PMID: 17726308.
  8. Chandra S, Chandra RK. Nutrition, immune response, and outcome. Prog Food Nutr Sci. 1986;10(1-2):1-65. Review. PMID: 3097756.
  9. Purchiaroni F, Tortora A, Gabrielli M, et al. The role of intestinal microbiota and the immune system. Eur Rev Med Pharmacol Sci. 2013 Feb;17(3):323-33. PMID: 23426535.
  10. Schwalfenberg GK. A review of the critical role of vitamin D in the functioning of the immune system and the clinical implications of vitamin D deficiency. Mol Nutr Food Res. 2011 Jan;55(1):96-108. PMID: 20824663.
  11. Hemilä H, Chalker E. Vitamin C for preventing and treating the common cold. Cochrane Database Syst Rev. 2013 Jan 31;1:CD000980. PMID: 23440782.
  12. Hudson JB. Applications of the phytomedicine Echinacea purpurea (Purple Coneflower) in infectious diseases. J Biomed Biotechnol. 2012;2012:769896. PMID: 22131823.
  13. Kelly GS. Larch arabinogalactan: clinical relevance of a novel immune-enhancing polysaccharide. Altern Med Rev. 1999 Apr;4(2):96-103. PMID: 10231609.
  14. Roxas M, Jurenka J. Colds and influenza: a review of diagnosis and conventional, botanical, and nutritional considerations. Altern Med Rev. 2007 Mar;12(1):25-48. PMID: 17397266.
  15. posted by Shaklee 11/04/2014
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