Building a stronger immune system requires a diet rich in whole grains, fruits, vegetables, nuts, beans and seeds. Raw foods have the maximum nutritional benefit, as vitamins and minerals have not been destroyed in the cooking or pasteurization process. Eating refined fats, sugars and other highly refined and processed foods can actually have a negative impact on your immune function. Limit the amount of sugars and fatty meats you consume. Signs that you have a weakened immune system include catching colds frequently, recurrent or frequent infections, including yeast infections and some rashes, reappearance of cold sores, and swollen lymph glands.
Vitamin C
Vitamin C strengthens your immune system by stimulating antibodies and cells in the immune system. Eat plenty of fruits, vegetables and berries rich in Vitamin C to strengthen immunity. Food sources of Vitamin C include red & green sweet peppers, kiwi, oranges, grapefruits, strawberries, papaya, mango, guava, and black currant.
Vitamin E
Vitamin E strengthens the immune system because of its antioxidant properties. Vitamin E rich foods include sunflower seeds, almonds, hazelnuts, sunflower oil, safflower oil, corn oil, wheat germ oil, turnip greens, and pine nuts.
Carotenoids
Carotenoids, the pigments that give carrots, apricots and sweet potatoes their orangish hue, are also powerful antioxidants, which can boost the performance of the immune system. Foods rich in carotenoids include carrots, apricots, mangoes, squash, sweet potatoes, spinach, kale, collard greens, tomatoes, guava, and pink grapefruit.
Bioflavenoids
Like carotenoids, bioflavenoids are pigments in fruits and vegetables that have super antioxidant powers. Bioflavenoids also support the performance in vitamin C. Bioflavenoid rich foods include: the white pith just beneath citrus peel of an orange or grapefruit, peppers, grapes, onions, garlic, berries, green and white herbal tea and buckwheat.
Yogurt
Many naturopathic doctors believe that the health of your immune system and your ability to fight off infection is determined by the health of your digestive system. Populating your digestive system with good bacteria found in yogurt and a number of other cultured foods such as kefir and sauerkraut will boost immunity. Probiotics, a variety of good bacteria in pill form, are available at health food stores. When selecting a probiotic, always make sure it has been refrigerated, as this is necessary to keep the bacteria alive.
Echinacea
Echinacea is one of the most popular herbs for boosting immunity in the United States. Echinacea is also very popular with seasonal allergy sufferers. Echinacea can be taken in capsules of 300 milligrams, three times per day, at the first sign of a weakened immunity function.
