Better Body Clinical Nutrition


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Immune Boosting Foods

Tuesday, January 18, 2022 11:42 AM

This is a great article titled How to Boost Your Immunity with Food by Toby Amidor, MS, RD, CDN.    He describes the immune system as, “...a network of tissues, cells and organs that tries to keep out foreign invaders such as bacteria and viruses. This is your immune system. Some of the main parts of the immune system include white blood cells, antibodies and the lymphatic system. All of these parts, and others, actively fight foreign bodies that enter your body. Your main goal is to keep your immune system in tip-top shape so if a foreign invader attacks, your body is ready. This means living the healthiest lifestyle possible, which includes eating a healthy, varied diet filled with immunity-boosting foods."

The top foods that Mr. Amidor recommends are:

  • Garlic.
  • Ginger.
  • Lentils.
  • Oranges.
  • Turmeric.
  • Walnuts.
  • Yogurt.

You can visit his article to see the specific benefits for each of these foods, but I would recommed these foods as part of a healthy diet and agree that getting these foods in for a variety of vitamins, minerals, benefitial bacteria, and even inflammation can be difference in either staying well or recovering quickly from the various environmental menaces out there.  Another article that this links to is Foods that can harm your Immunity by Ruben Cantaneda and he hits the nail on the head when he says, "Refined foods, sugary treats and alcoholic beverages can compromise your immune system."

Here are some foods to limit, reduce or avoid:

  • Alcoholic Beverages ( limiting these items to a daily limit can have a huge benefit "Beer, no more than 12 ounces, Wine, 5 ounces. Liquor or spirits, 1.5 ounces")
  • Caffine  
  • Canned or dried fruit with added sugar
  • Fast Food as a general category, but specifically high fat, high carbohydrate items.
  • Food Additives, preservatives and colorings, especially when paired with sugar, high carbohydrates and fat.

So now you have some foods to limit, reduce or avoid and some to add in that can help your immune system do its job optimally for better overall health.