Your body’s immune system is resilient and strong, and typically does well with defending itself from viruses, bacteria and other micro-organisms that can cause diseases. Sometimes, though, it becomes weak, and a virus enters, compromising your immune system. When this happens, what can you do to enhance your immune system? While there are no proven studies that bridge the gap between having a healthy lifestyle and a strong immune system, general healthy-living and foods rich in pre- and probiotics and antioxidants are a great way to boost your immune system.Healthy living is a good line of defense for your body. Your body, including your immune system, functions better when you follow healthy living options such as exercising regularly; eating foods high in fibre, vegetables, and fruit; avoiding smoking or excessive drinking; sleeping about seven to eight hours each day; and getting health checkups regularly.
Choosing immune boosting foods with pre- and probiotics and antioxidants is said to also be a great defense for your body. Probiotics are beneficial “microorganisms introduced into the body for their beneficial qualities,” while prebiotics are “non-digestible food ingredients that promote the growth of beneficial microorganisms in the intestines.” Prebiotics are generally thought to feed probiotics, which in turn may positively impact your health and immune system.
Prebiotics come from carbohydrate fibers called oligosaccharides. Once you eat them, oligosaccharides are thought to travel through your digestive system, helping good bacteria grow and flourish along the way. Some foods containing oligosaccharides include fruits, legumes and whole grains.
Probiotic bacteria like lactobacilli, in turn, may help to prevent growth of bad bacteria, viruses and yeast in the digestive system, and other areas of the body, by fighting them. They are naturally found in fermented foods like yogurt and sauerkraut.
Antioxidants are “molecules that are capable of inhibiting the oxidation of other molecules,” that is, “vitamins and minerals that help to eliminate free radicals, toxic byproducts that are produced when fuel is burned by the body.” They are essential for proper functioning of the immune system and are said to help protect the body. Antioxidants are naturally found in a variety of fruits, vegetables, nuts, whole grain cereals, red wine, tea and herbs. Specific foods include pecans, blackberry, grapes, cranberry, grapefruit, apple, blueberry, beans (red, pinto, kidney), garlic, carrot, tomato, teas (green, black, herbal), ginger, garlic, spices and red wine.
