Lifestyles Ideas Management - Eat Right

Eat right is the most basic way to build up your immune system. Malnutrition leads to a weaken immune system which leads to illness. An immune system diet is no different from the normal balance meal that you should have every day.
A simple guide is the health diet pyramid, four basic groups that one need for a healthy diet in order of importance.

Rice, noodles, bread and potatoes are good sources of carbohydrates and dietary fiber provide the base of a person’s diet and should be eaten most.
Next comes fruit and vegetables, followed by meat, fish, and cheese and bean products.
Fats, oil, salt and sugar which are at the top of the pyramid should be eaten least.
Scientists have found that micronutrients like vitamins, minerals and phytochemical also play a role in enhancing the immune system. For example, Vitamin E, beta-carotene and Vitamin C are antioxidants that can prevent free radical damage to cells.

Here’s food guide to help you eat your way to a strong immunity.
Garlic stimulates the immune system to increase the activity of white blood cells that fight foreign organisms. Use liberally in your food.

Mushrooms contain some immune enhancing properties, for example the Reishi mushroom is used by some in Japan to treat cancer, and however more conclusive studies need to be done.

Ginger enhances circulation and a good circulation always helps to fight off any infections.

Tomatoes
Immune booster – LYCOPENE – this nutrient is a potent free-radical fighter.
In study published in the American Journal of Clinical Nutrition volunteers who ate a tomato rich diet for three weeks sustained 38 percent less free radical damage to their infection fighting white blood cells, than they did during a three week tomato free diet.
However, tomatoes have to be cooked in order to release lycopene. Otherwise, raw tomatoes are a good source of Vitamin C.

Grapefruit, Asparagus, Avocados
An important immune system protectant, immune booster: GLUTATHIONE
The higher your glutathione level, the less illness and disease you’re likely to have.
It defends white blood cells against free-radical damage. It also stimulates the immune system to release macrophages. These immune cells conduct search-and-destroy missions against foreign invaders in the body.

Oysters, shellfish, meat, fish, poultry, milk and milk products, cheese, liver, whole grains, beans, nuts, fortified breakfast cereals enhance resistance to infection and restores a flagging immunity. Immune booster: Zinc.

Yellow, orange, red and green fruit and vegetables, like peppers, carrots, citrus fruit, squash, tomatoes, green vegetables. Immune booster : Carotenoids.
These enhance the immune system’s response to disease.

Most animal products, except milk, oysters, liver, kidney, chocolate, nuts, cereal grains, dried legumes, dried fruits. Immune booster: Copper
Too little copper has been linked to an increase susceptibility to infections.

Yoghurt
Immune booster: Probiotics
These healthy bacteria can be found in your gastrointestinal tract. They push out unwanted bugs such as staphylococcus and Candida albicans.
They manufacture Vitamin B6 (pyridoxine) which is the most important B vitamin for immune function. They also increase levels of interferon, one of the most powerful immune-enhancing hormones in your body.
Research has shown that individuals who ate two cups of yoghurt a day had 25 percent fewer colds than non-yoghurt eaters. In fact, eating tow cups of yoghurt daily for four months resulted in a four-fold increase in the body’s immune system protection.
The protection lasted for two months after the yoghurt-eating ended.
Choose plain unsweetened yoghurt with live culture for a better effect.

Milk, eggs, liver, darkly colored fruits and vegetables
Immune booster: Vitamin A
It enhances white blood cell function and resistance to infection and cancer-causing carcinogens. It also helps to maintain skin and mucus membrane defenses to infection.

Meat, salmon, tuna, whole grain products (especially wheat), vegetables, nuts, beans
Immune booster: Vitamin B6
Not enough B6 can lead to decreased white blood cell response and shrinkage of the critical immune system organ, the thymus, a gland just above the heart which plays an important role in the development of the immune response. People who diet often are especially prone to Vitamin B6 deficiency.

Fish, milk and milk products (e.g. Cheese), eggs, liver and kidney, fortified breakfast cereals.
Immune booster: Vitamin B12
This promotes cell growth

Fruit and vegetables, especially citrus fruit, berries, tomatoes, leafy vegetables and the cabbage family
Immune booster: Vitamin C
This enhances immunity and wound-healing. It also protects against cancer, heart disease and oxidative damage.

Wheat germ and sunflower oils, almonds, grain
Immune booster: Vitamin E
It protects against cancer, heart disease, diabetic retinopathy, kidney disease and oxidative damage. But take care not to overdose on Vitamin E as it can lower one’s resistance to infection.

Brazil nuts, walnuts, seafood, kidney, liver, meat, poultry, garlic, asparagus
Immune booster: Selenium
It boosts the activity of white blood cells, and strengthens your resistance against infection. In a study published in the Archives of Internal Medicine, a daily intake of just 100 micrograms of selenium (the amount in one Brazil nut) reduced the risk of respiratory infections in elderly volunteers over a two year period. It outperformed other antioxidants like vitamins A, C and E.