1. Prebiotic- and Probiotic-Rich Foods
The human body carries over 100 million bacteria in the gut, these bacteria work synergistically with the body to contribute to the synthesis of vitamins, minerals and immune defenses. The connection between the immune system and the gut is bidirectional which means that the action of one impacts the other and vice versa. For example, if you ate a high inflammatory food like a processed meal that is loaded with simple sugars, the gut will suffer from a depletion of nutrients to synthesize for proper immune health and your health would pay the price, if this is a repeated practice. You can start to improve the health of your gut and immunity by consuming raw sauerkraut, kimchee and kefir and you can also supplement with probiotics. Prebiotics are like the fertilizers that allow probiotics to propagate and benefit your immune system. Prebiotics foods include onions, Jerusalem artichoke, beans, carob, garlic, steel cut oats, and leafy vegetables.
2. Water
Our bodies use water to do a lot, including support our immune functions; and drinking the adequate amount of water will help your whole body in general and in addition, help to remove toxins and waste from the bloodstream. An easy way to calculate your water requirement is taking half of your body weight in lbs and drinking the equivalent in ounces of water.
3. Apples
Apples contain over 150 antioxidants and nutrients that our bodies can use to support our immunity. They would be a perfect food if they were loaded with vitamin C. Apples also contain pectin which support better intestinal terrain. Eat your apple a day and boost your immune health.
4. Shiitake
Mushrooms are studied for their medicinal benefits and shiitake is one of the mushrooms that studies have shown to support immune health. So, get them fresh or dried and add them to your dishes. Regular consumption is the best way to get the benefits.
5. Steel Cut Oats
Certain grains contain polysaccharides called beta-glucans. Beta-glucans are found in the bran of the grains and steel cut oats is a great way to get these beneficial polysaccharides into your system. Beta glucans help the immune system by enhancing the ability of our immune cells to fight against viruses, bacteria, fungi and parasites. Eat your oats and remember that you are improving your chances of warding off infections.
Bon apetit!