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14 Foods For A Strong Immune System

When colds and flus come knocking on your door, your body will be ready to shut them down.
Emma Haak
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Vladislav Nosick/Thinkstock

The Key Players in Immunity
Being deficient in any of the nutrients, vitamins, and minerals below can weaken your immune system, making it harder to fend off and recover from illnesses.

Protein
What it does for immunity: If you’re not consuming enough, the function of your T cells, which spot and destroy virus-infected cells, can become impaired.

Vitamin E
What it does for immunity: Immune system cells are more prone to oxidative damage than other cells in the body, says Simin Meydani, PhD, Senior Scientist and Director of the Nutritional Immunology Laboratory at Tufts University. Vitamin E’s antioxidant properties help protect them.

Zinc and Selenium
What they do for immunity: Both minerals help T cells do their job.

Vitamin A
What it does for immunity: The mucus layer in your respiratory and gastrointestinal tracts stands between you and infections. Vitamin A helps keep that layer strong to keep infections out, says Heather Mangieri, RDN, spokesperson for the Academy of Nutrition and Dietetics.

Fatty Acids
What they do for immunity: As your immune system mobilizes to fight a virus or infection, your body naturally increases inflammation in the affected area to help the fight. Inflammation-lowering fatty acids help make sure the inflammatory response doesn’t get out of hand and damage healthy cells.

Vitamin C
What it does for immunity: It helps your body build antibodies and cells called neutrophils, which attack viruses and bacteria.

Vitamin D
What it does for immunity: Experts aren’t exactly sure what role Vitamin D plays in immunity, but research suggests that being deficient can make you more likely to contract viruses, says Charles Stephensen, PhD, Research Scientist at the USDA Western Human Nutrition Research Center at the University of California, Davis and an Adjunct Professor of Nutrition at U.C. Davis.

One More: Probiotics
What they do for immunity: A healthy gut seems to help mount a strong defense against germs. A study in Environmental Health found that workers who took a daily probiotic supplement took 33 percent fewer sick days over an 80-day period than colleagues given a placebo.

Where to Get What You Need

Sweet Potatoes/Kale/Butternut Squash/Beets/Leeks
HausOnThePrairie/zona/los_angela/MarkSkalny/Monika Adamczyk/Thinkstock
High in – Vitamins A and C
Parsnips
cheche22/Thinkstock
High in – Vitamins E and A
Canned Fish/Wild Salmon
Amarita/Lisovskaya/Thinkstock
High in – Protein, fatty acids, vitamin D
Almonds/Walnuts/Sunflower Seeds
GooDween123/Shana84/HandmadePictures/Thinkstock
High in – Protein, vitamin E, fatty acids
Oysters
noblige/Thinkstock
High in – Protein, zinc and selenium
Mushrooms
bwb-studio/Thinkstock
High in – Zinc and selenium, vitamin D when exposed to UV light (check the label)
Yogurt
Vladislav Nosick/Thinkstock
High in – Protein, vitamin A, and probiotics (look for “live active cultures” on the label)

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Beat The Flu With These Tips
Get A Massage(01 of07)
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Most studies show that massage can reduce anxiety, blood pressure, and heart rate -- and lowering these is likely to cause your stress level to drop, one key to building immunity.Make It Work For You: Any type of rubdown is fine, as long as you ask for moderate pressure. The therapist's touch should be vigorous enough to move or indent skin but not so hard that it causes pain.How often do you need one? There's no science on that, but experts say once a month (or more) is worthwhile. Check with your insurance provider to see if it's covered or check out massage schools with discounted services. (credit:Shutterstock)
Take A Cold Shower(02 of07)
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Devotees claim cold showers help with low energy, migraines, circulation, and pain reduction. The scientific jury's still out on cold showers, but Mary Ann Bauman, M.D., author of Fight Fatigue: Six Simple Steps to Maximize Your Energy, says there's no harm in trying.Make It Work For You: Try small doses. Although a 10-minute cold shower might be tolerable in the summertime, in the winter you may want to opt for a 1-minute blast at the end of a warm shower. Consult your doctor if you have cardiovascular problems, because the sudden chill can cause a spike in blood pressure. (credit:Shutterstock)
Take Ginger(03 of07)
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For centuries, ginger has been the go-to root for a wide range of gastrointestinal distresses, including constipation. Researchers believe its compounds stimulate digestive secretions, improve intestinal muscle tone, and help move food through the gastrointestinal tract.Make It Work For You: Fresh ginger -- sipped in tea or eaten straight-up -- is best, says Sari Greaves, RD, of New York Presbyterian Hospital–Weill Cornell Medical Center in New York City. But ginger in other forms (dried, powdered, cooked) can be effective too. (credit:<a href="http://www.flickr.com/" role="link" class=" js-entry-link cet-external-link" data-vars-item-name="Flickr" data-vars-item-type="text" data-vars-unit-name="5655e146e4b079b28189dcd7" data-vars-unit-type="buzz_body" data-vars-target-content-id="http://www.flickr.com/" data-vars-target-content-type="url" data-vars-type="web_external_link" data-vars-subunit-name="before_you_go_slideshow" data-vars-subunit-type="component" data-vars-position-in-subunit="6" data-vars-position-in-unit="8">Flickr</a>:<a href="http://www.flickr.com/photos/93841400@N00/6610623353" role="link" class=" js-entry-link cet-external-link" data-vars-item-name="William Brawley" data-vars-item-type="text" data-vars-unit-name="5655e146e4b079b28189dcd7" data-vars-unit-type="buzz_body" data-vars-target-content-id="http://www.flickr.com/photos/93841400@N00/6610623353" data-vars-target-content-type="url" data-vars-type="web_external_link" data-vars-subunit-name="before_you_go_slideshow" data-vars-subunit-type="component" data-vars-position-in-subunit="7" data-vars-position-in-unit="9">William Brawley</a>)
Washing Your Hands(04 of07)
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According to the Centers for Disease Control and Prevention, hand-washing is the number-one action you can take to dodge the 1 billion colds Americans come down with annually (not to mention the bacteria, such as E. coli and salmonella, that cause foodborne illnesses).Make It Work For You: Wash with regular soap and warm water for at least 20 seconds (the time it takes to sing "Happy Birthday" twice). Vigorously scrub all parts of your hands, not just palms, and check your fingernails for trapped dirt. Dry with paper towels, or designate a cloth hand towel for each member of your household. (credit:<a href="http://www.flickr.com/" role="link" class=" js-entry-link cet-external-link" data-vars-item-name="Flickr" data-vars-item-type="text" data-vars-unit-name="5655e146e4b079b28189dcd7" data-vars-unit-type="buzz_body" data-vars-target-content-id="http://www.flickr.com/" data-vars-target-content-type="url" data-vars-type="web_external_link" data-vars-subunit-name="before_you_go_slideshow" data-vars-subunit-type="component" data-vars-position-in-subunit="4" data-vars-position-in-unit="6">Flickr</a>:<a href="http://www.flickr.com/photos/41284017@N08/7008312299" role="link" class=" js-entry-link cet-external-link" data-vars-item-name="USDAgov" data-vars-item-type="text" data-vars-unit-name="5655e146e4b079b28189dcd7" data-vars-unit-type="buzz_body" data-vars-target-content-id="http://www.flickr.com/photos/41284017@N08/7008312299" data-vars-target-content-type="url" data-vars-type="web_external_link" data-vars-subunit-name="before_you_go_slideshow" data-vars-subunit-type="component" data-vars-position-in-subunit="5" data-vars-position-in-unit="7">USDAgov</a>)
Take Vitamin C(05 of07)
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Although vitamin C and zinc for cold prevention remain controversial, some studies show that C is helpful -- especially for people who are under extreme stress -- and that zinc can prevent viruses from multiplying. Experts say there's no harm in trying.Make It Work For You: Neil Schachter, M.D., director of respiratory care at Mt. Sinai Medical Center, in New York City, suggests taking a conservative amount of vitamin C (500 milligrams a day) at the first sign of a cold. (The Institute of Medicine advises drawing the line at 2,000 mg daily to avoid gastrointestinal or kidney problems.) As for zinc, Dr. Schachter suggests taking zinc lozenges several times a day when a cold starts. (credit:<a href="http://www.flickr.com/" role="link" class=" js-entry-link cet-external-link" data-vars-item-name="Flickr" data-vars-item-type="text" data-vars-unit-name="5655e146e4b079b28189dcd7" data-vars-unit-type="buzz_body" data-vars-target-content-id="http://www.flickr.com/" data-vars-target-content-type="url" data-vars-type="web_external_link" data-vars-subunit-name="before_you_go_slideshow" data-vars-subunit-type="component" data-vars-position-in-subunit="2" data-vars-position-in-unit="4">Flickr</a>:<a href="http://www.flickr.com/photos/34673186@N03/6770150953" role="link" class=" js-entry-link cet-external-link" data-vars-item-name="Keith Williamson" data-vars-item-type="text" data-vars-unit-name="5655e146e4b079b28189dcd7" data-vars-unit-type="buzz_body" data-vars-target-content-id="http://www.flickr.com/photos/34673186@N03/6770150953" data-vars-target-content-type="url" data-vars-type="web_external_link" data-vars-subunit-name="before_you_go_slideshow" data-vars-subunit-type="component" data-vars-position-in-subunit="3" data-vars-position-in-unit="5">Keith Williamson</a>)
Eat More Garlic(06 of07)
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Garlic is rich in antioxidants that boost immunity and fight inflammation, says Carmia Borek, Ph.D., research professor in the department of public health and family medicine at Tufts University School of Medicine in Boston. That means the herb, in addition to boosting defenses against everyday illness, probably helps to stave off cancer and boost heart health.Make It Work For You: If you're worried about bad breath and yucky burps, you're not alone. Happily, there are options with fewer side effects. Aged-garlic extract is a great odor-free alternative, and it even has a higher concentration of the potent compounds that make garlic a superfood, Borek says. (credit:<a href="http://www.flickr.com/" role="link" class=" js-entry-link cet-external-link" data-vars-item-name="Flickr" data-vars-item-type="text" data-vars-unit-name="5655e146e4b079b28189dcd7" data-vars-unit-type="buzz_body" data-vars-target-content-id="http://www.flickr.com/" data-vars-target-content-type="url" data-vars-type="web_external_link" data-vars-subunit-name="before_you_go_slideshow" data-vars-subunit-type="component" data-vars-position-in-subunit="0" data-vars-position-in-unit="2">Flickr</a>:<a href="http://www.flickr.com/photos/77967221@N03/6837154072" role="link" class=" js-entry-link cet-external-link" data-vars-item-name="flowercarole" data-vars-item-type="text" data-vars-unit-name="5655e146e4b079b28189dcd7" data-vars-unit-type="buzz_body" data-vars-target-content-id="http://www.flickr.com/photos/77967221@N03/6837154072" data-vars-target-content-type="url" data-vars-type="web_external_link" data-vars-subunit-name="before_you_go_slideshow" data-vars-subunit-type="component" data-vars-position-in-subunit="1" data-vars-position-in-unit="3">flowercarole</a>)
Stay Positive(07 of07)
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In one study, participants who had heightened activity in a region of the brain associated with a positive attitude produced greater amounts of flu antibodies. Researchers aren't clear on the connection, but they do know "the brain communicates with the immune system, and vice versa," says Anna L. Marsland, Ph.D., director of the Behavioral Immunology Laboratory at the University of Pittsburgh.Make It Work For You: If you don't always think positively, experts say, you can at least learn to be less negative. Don't dwell on your symptoms when you do get sick, and try not to assume the worst (like telling yourself, "I always get sick this time of year" or "This cold blows the whole week"). "You probably can't change your personality," Marsland says, "but you can change your behavior." (credit:Shutterstock)

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