Dr. Nichole Lehman's Blog

ARE YOU DOING ENOUGH TO STRENGTHEN YOUR IMMUNE SYSTEM?

Immune-Boosting Foods—Body Armor for your Inside 

In Part I of this series of immune boosting tips, we discussed the correlation between chiropractic care and an enhanced immune system.  Part of that discussion covered our need to intake oxygen, water and food in order to sustain life, and the doorways in and out of the body.  In this segment, instead of viewing these doorways (mouth, nostrils, etc) as portals which allow germs and other invaders into our system, we’ll list some delicious ways to build an internal defense against the germs that make you sick.
Every day, the choices we make either boost our immune system, or tax it; food choices are no exception.  And in the case of these foods, it is almost impossible to overdo.

Immune Boosting Foods: 

Front Line Defense:  Fermented foods such as sauerkraut, pickles, yogurt, olives, kefir, and miso.

When reading this list, people often wonder what these foods have in common.  Some are vinegar based, some milk based, and grouping them together makes no sense.  But under a microscope, we would see that, as fermented foods, each of them would be teaming with probiotics.   That’s the good bacteria your body needs to fight invaders in the digestive tract.

It is true that many invaders enter the body through the nose and mouth (breathing air droplets, hand to mouth, etc.) But healthy flora in the digestive tract is prepared to wage war on those invaders.  Some studies have indicated that nearly 80 percent of your immune system exists in your gut, which contains about 100 trillion bacteria.  Probiotic foods (and supplements) help insure that the bacteria we all house are the kind that will fight for us, not against us.

Antioxidant rainbow and White Blood Cells:  In art class, they taught us that white is the presence of all colors.  The same is also true of the antioxidant rainbow; the more colorful the produce, the better effect on our white blood cell count and antibodies, which aid in our battle against invading germs.

When selecting brightly colored fruits and vegetables, it is for vitamin impact.  The more antioxidant vitamins, the better the impact on unstable free radicals (which may cause cellular damage and cancer).

On the color wheel, the purple-blue-red-orange spectrum is home to the most antioxidant-rich fruits.  Blueberries, blackberries, red beans, cranberries, prunes, peppers and carrots are some of the best options for boosting the immune system and slowing the effects of aging and deterioration on a cellular level.  Citrus, kiwi, and strawberries are also excellent choices.

Cruciferous vegetables also help battling free-radicals. Not everyone loves all of these; luckily the list is long so there are many to choose from.  Cruciferous vegetables include cabbage, cauliflower, broccoli, kale, turnips, brussel sprouts, radish and watercress.

Need a break from just vegetables and fruit?  Green tea and a little dark chocolate (85%) are also antioxidant rich.

Remember, wash produce well and buy organic when possible.

Quick list of further immune activators: The list goes on and on, but here are some more immune boosters to try:

Mushrooms: mushroom polysaccharides boost immune cells in the body, including T-cells, B-cells, interferons and interleukins.

Herbs:

Fresh ginger: Antimicrobial (kills bacteria), antioxidant, anti-inflammatory.

Garlic: Antimicrobial (kills bacteria) if used fresh, add to cooked foods last so properties are not destroyed by heat.

Turmeric: recent studies indicate that turmeric reduces certain carcinogens in the body and may help slow or reverse certain cancers (skin, breast) and Alzheimer’s disease.    

Water: Don’t forget water.  Pure water carries white blood immune cells where they are needed, and disperses nutrients from food to the body.  Adequate water optimizes the results of your adjustment and a healthy diet.

Over the next few weeks, see how many of these foods you can add to your diet.  Maybe try one raw if you’ve never had it that way before.  Grab dark chocolate instead of milk chocolate.  Just a few small changes can make a huge difference.

Check back for Part 3, supplements:  When our diet still falls short.