Top Five Immune Boosting Foods

Since we first began hearing reports of the H1N1 virus pandemic there's been a dramatic increase in the number of magical natural cures being advertised. Our junk email box is overflowing! One company even went so far as to say their product "cured" H1N1. I'm still wondering what they meant by that? They preserved the virus? Where's the sense in that? Perhaps they couldn't claim to "kill" the H1N1 virus so they tried a bit of a twist in their advertising!

In our clinic, we have always promoted, as the primary principle of good health, that food is the best medicine and the ultimate in preventative healthcare...bar none! It forms the central focus of most treatment protocols. Take for example the humble cherry, different varieties contain anywhere from 110-1000 IU of vitamin A. Vitamin A helps keep your lungs strong and healthy and this vitamin kills viruses, a bonus in cold and flu season. In addition they contain melatonin, the hormone that helps regulate sleep, flavonoids that prevent free radical damage, manganese, and vitamin C, the ultimate immune boosting vitamin! That's a potent cocktail of nutrients in 3.5 ounces of fruit. And the cherry isn't even one of the top five immune boosting foods!

In our research and study of healing foods and Beth's work with creating The Healing Kitchen we've come up with five top foods that boost or support immune function.  Your immune function is the first line of defense against disease and infection with flu and cold viruses. Enhancing immunity is the most important step you can take in achieving resistance to disease. Choosing health promoting food is the easiest and most effective way you can improve immunity.  If you have underlying disease conditions however, or are dealing with autoimmunity, adding stress management techniques, exercise and specific use of pharmaceutical grade nutritional supplements and botanicals may be indicated as well.

The following is a list of our Top Five Picks for Immune Boosting Foods.  They are not in any order as they are all fantastic healing foods especially for fighting colds and flu.

1. Shitake Mushrooms-These gems of the fungi world have a wonderfully robust meaty flavour and texture. Used extensively in Asian cuisine, they've also been highly prized for their therapeutic uses, dating back thousands of years. Shitakes provide an excellent source of selenium, iron, protein, dietary fiber and vitamin C. These mushrooms have a complex chemical profile science is only beginning to understand.  Lentinan, a compound recently discovered, strengthens the immune system's ability to fight infection and disease and even has cancer fighting properties. In addition, shitake mushrooms have been found to lower cholesterol levels. A pretty impressive list of credentials! Available in most grocery stores, it's an easy addition to stir fries, miso soup, veggie broths and pasta dishes. Mushrooms can be treated with various chemicals to prevent contamination by bacteria and other fungi so make sure you choose organic varieties only! For immune support try this recipe from My Healing Kitchen to yours!

2. Broccoli-One of the most nutrient-dense foods, it is readily available year round. An excellent source of vitamins K, C, and A, folic acid and fiber, it also contains phytochemicals known for their anticancer effects. Broccoli sprouts are even more potent containing a rich source of beneficial enzymes in addition to antioxidants, vitamins and minerals. There have also been compounds found in broccoli that promote the manufacture of detoxification enzymes. As toxins negatively impact the immune system's ability to fight infections, having a good supply of enzymes to help detoxify the body is a good thing.

3. Yogurt-Immune enhancing is only one of the health promoting benefits of yogurt. It can improve intestinal health, lower blood cholesterol levels and has anticancer effects. Yogurt has been used for a long time. Legend has it originating on the slopes of Mount Elbrus in the Caucasus Mountains, between the Black and Caspian Seas. In the heat of the day a Turkish nomad's pitcher of milk became contaminated with warmth loving bacteria and "yogurut" was born. In a study conducted in New Zealand researchers found significant increases in activated T lymphocytes and natural killer cells in subjects consuming yogurt. They also found an increase in the body's ability to defend against invaders like bacteria, viruses and tumour cells. Yogurt also has a beneficial balancing affect on gut health.

4. Winter Squash-Beta-cryptoxanthin is a carotenoid that promotes lung health and is found in highest levels in winter squash. It's also rich in vitamin A a known lung health promoting nutrient, vitamin C, potassium, and dietary fiber. The most important nutrient for your immune system however, is beta-carotene. Beta-carotene is a very powerful antioxidant and anti-inflammatory and it is able to prevent oxidation of cholesterol. Oxidized cholesterol is the type that builds up in blood vessels so eating squash may even help prevent atherosclerosis.

5. Jerusalem artichoke-This hardy root vegetable actually improves blood sugar control with a starch called inulin.  Inulin is a carbohydrate our body doesn't even utilize! Healthy bacteria in the intestinal tract do however, especially the kind that inhibit disease-causing organisms.  Even the flour from these vegetables can be consumed with the same effect. Inulin also has the effect of increasing the body's ability to neutralize viruses and bacteria and increases the number of white blood cells sent to areas of infection. Echinacea and burdock also contain health-promoting inulin but Jerusalem artichoke is one of the richest sources. To prepare these little gems just use cold water and  a brush to remove dirt. As they are quite bumpy don't even try to peel them as most of the goodness is just under the skin and it is edible. They can be eaten raw, stir fried, baked or roasted but they cook faster than potato so keep an eye on them. Try using them as a substitute for mashed potatoes. Many local farmers grow Jerusalem artichokes, if not, they are easy to plant, grow and harvest.