1. Yogurt
Probiotics, or
the "live active cultures" found in yogurt, are healthy
bacteria that keep the gut and intestinal tract free of
disease-causing germs. Although they're available in supplement
form, a study from the University of Vienna in Austria found that a
daily 7-ounce dose of yogurt was just as effective in boosting
immunity as popping pills. In an 80-day Swedish study of 181
factory employees, those who drank a daily supplement of
Lactobacillus reuteri—a specific probiotic
that appears to stimulate white blood cells—took 33%
fewer sick days than those given a placebo. Any yogurt with a Live
and Active Cultures seal contains some beneficial bugs, but
Stonyfield Farm is the only US brand that contains this specific
strain.
Your optimal dose: Two 6-ounce servings a day.
Add these nutritional superstars to your grocery list.
2. Oats and Barley
These
grains contain beta-glucan, a type of fiber with antimicrobial and
antioxidant capabilities more potent than echinacea, reports a
Norwegian study. When animals eat this compound, they're less
likely to contract influenza, herpes, even anthrax; in humans, it
boosts immunity, speeds wound healing, and may help antibiotics
work better.
Your optimal dose: At least one in your three daily servings of whole grains.
Want more ideas for delicious and healthy-for-you foods? Click here.
3. Garlic
This potent onion relative
contains the active ingredient allicin, which fights infection and
bacteria. British researchers gave 146 people either a placebo or a
garlic extract for 12 weeks; the garlic takers were two-thirds less
likely to catch a cold. Other studies suggest that garlic lovers
who chow more than six cloves a week have a 30% lower rate of
colorectal cancer and a 50% lower rate of stomach
cancer.
Your optimal dose: Two raw cloves a day and add crushed garlic to your cooking several times a week.
Avoid these 10 habits that can make you sick.
4. Fish
Selenium, plentiful in shellfish
such as oysters, lobsters, crabs, and clams, helps white blood
cells produce cytokines-proteins that help clear flu viruses out of
the body. Salmon, mackerel, and herring are rich in omega-3 fats,
which reduce inflammation, increasing airflow and protecting lungs
from colds and respiratory infections.
Your optimal dose: Two servings a week (unless you're pregnant or planning to be).
10 easy and delicious ways to prepare fish
5. Tea
People who drank 5 cups a day of
black tea for 2 weeks had 10 times more virus-fighting interferon
in their blood than others who drank a placebo hot drink, in a
Harvard study. The amino acid that's responsible for this
immune boost, L-theanine, is abundant in both black and green
tea—decaf versions have it, too.
Your optimal dose: Several cups daily. To get up to five times more antioxidants from your tea bags, bob them up and down while you brew.
Keep tea and these other home remedies in your cupboard.
6. Beef
Zinc deficiency is one of the most
common nutritional shortfalls among American adults, especially for
vegetarians and those who've cut back on beef, a prime source
of this immunity-bolstering mineral. And that's unfortunate,
because even mild zinc deficiency can increase your risk of
infection. Zinc in your diet is very important for the development
of white blood cells, the intrepid immune system cells that
recognize and destroy invading bacteria, viruses, and assorted
other bad guys, says William Boisvert, PhD, an expert in nutrition
and immunity at The Scripps Research Institute in La Jolla,
CA.
Your optimal dose: A 3-oz serving of lean beef provides about 30 percent of the Daily Value (DV) for zinc. That's often enough to make the difference between deficient and sufficient. Not a beef person? Try zinc-rich oysters, fortified cereals, pork, poultry, yogurt, or milk.
Slow-cooking is a delicious way to enjoy beef. Check out these recipes.
7. Sweet Potatoes
You may not think of
skin as part of your immune system. But this crucial organ,
covering an impressive 16 square feet, serves as a first-line
fortress against bacteria, viruses, and other undesirables. To stay
strong and healthy, your skin needs vitamin A. "Vitamin A
plays a major role in the production of connective tissue, a key
component of skin," explains Prevention advisor David Katz,
MD, director of the Yale-Griffin Prevention Research Center in
Derby, CT. One of the best ways to get vitamin A into your diet is
from foods containing beta-carotene (like sweet potatoes), which
your body turns into vitamin A.
Your optimal dose: A half-cup serving, which delivers only 170 calories but 40 percent of the DV of vitamin A as beta-carotene. They're so good, you might want to save them for dessert! Think orange when looking for other foods rich in beta-carotene: carrots, squash, canned pumpkin, and cantaloupe.
Surprisingly healthy comfort-food dishes
8. Mushrooms
For
centuries, people around the world have turned to mushrooms for a
healthy immune system. Contemporary researchers now know why.
"Studies show that mushrooms increase the production and
activity of white blood cells, making them more aggressive. This is
a good thing when you have an infection," says Douglas Schar,
DipPhyt, MCPP, MNIMH, director of the Institute of Herbal Medicine
in Washington, DC.
Your optimal dose: Shiitake, maitake, and reishi mushrooms appear to pack the biggest immunity punch; experts recommend at least ¼ ounce to an ounce a few times a day for maximum immune benefits. Add a handful to pasta sauce, saute with a little oil and add to eggs, or heap triple-decker style on a frozen pizza.
More stay-well tips from Prevention:
Surprising Signs Your Immunity Needs a Boost
Cold and Flu Old Wives’ Tales, Debunked
16 Easy Ways to Improve Your Health
Best and Worst Cold and Flu Remedies
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