"After many years of investigation, I've found that the immune system is the key to better health," saus Dr. James Balch, co-author of the book "Prescription for Nutritional Healing. When the immune system isn't working, that's when you develop degenerative processes, cancer, heart disease." Eating to boost immunity is easy and inexpensive and can be adapted to any lifestyle. Eat colorful veggies. Cook simple stews. Fix pasta with tomato sauce. Shop at a health food store for a few key ingredients. These positive steps raise immunity to disease, fight off infection and, when bacterial infections do strike, reduce the symptoms and duration of illnesses.
Seeing Colors. The key to boosting immunity is color, color, color. Vegetables and fruits that are red, yellow and green have potent antioxidant power. Antioxidants include vitamins A, C and E and beta-carotene. They slow cell destruction by neutralizing free radicals, molecule-size particles that may contribute to cancer and heart disease by damaging cells in body tissues. These environmental toxins, everything from air pollution to cigarette smoke, are all around us. Fueled by foods high in vitamins A, C and E, cells function properly, taking in nutrients, excreting waste and generally not being as susceptible to colds or flu, cancer or heart disease. In this age of high stress and pollution, you really need antioxidant protection. To obtain the ultimate health benefits of antioxidants while lowering cholesterol and guarding against heart disease, nutritionists recommend a Mediterranean diet that includes tomato sauces fixed with olive oil, credited with reducing the risk of heart disease by lowering LDL (bad cholesterol). Always throw in a clove or two of garlic, a natural blood thinner and antibiotic.
It's Alive! It's not just antioxidants that have immunity-boosting benefits. Eating foods with live enzymes kills harmful bacteria in the intestinal system. Yogurt is an excellent source of acidophilus, which combats bad bacteria in the colon. Many of the enzymes in milk are killed during pasteurization, but some grocery stores sell unpasteurized, yet safe, milk containing enzymes. And a recent study shows flaxseed, along with milk, may help lower the risk of breast cancer in women. This comes after a Harvard School of Public Health study last year found that fruits and veggies alone didn't reduce the breast cancer risk in thousands of women surveyed. Eating certain foods can also help eliminate infection after it strikes. Tried-and-true foods such as chicken soup, which contains a protein called cystine, to strengthen the body's immunity response system are recommended. Chili, which, when well seasoned with hot peppers, contains capsaicin, a chemical that opens blood vessels and allows easier breathing during flu season.
Easy to Swallow. The key to boosting immunity lies in good digestion, and, therefore, in foods that are easy to digest. When foods are hard to digest, the body spends its time trying to do that rather than performing immunity-protecting functions. Indigestion occurs because of eating toxic foods. We have to get back to eating real food that is actually grown in the ground. Instead of heading through the drive-through, look for whole foods, those that aren't processed with refined sugars and polyunsaturated fats. Stock up on easy-to-digest fruits and veggies; opt for whole grains. Addicted to bagels or mashed potatoes? Try quinoa instead. It's an easily digested, couscous like grain with 20 times more nutrients than wheat.
Sprouted grains, found in breads and flours in most health food stores. The body recognizes sprouted grains as veggies instead of starches, so they are digested faster. Once you learn all the easiest-and hardest-to-digest foods, you can do this all your life.