Health

Supercharge your immune system with these 10 foods

Published

9 months ago

March 19, 2024

Supercharge your immune system with these 10 foods

Did you know that some foods can help boost your immune system naturally and work to keep you healthy? In this article, learn how to incorporate the best immunity-boosting foods into your diet – and why these foods in particular help protect your health.

Nature’s best illness fighters

Many foods you’ll find at your local grocery store can help keep you healthy throughout the year. These 10 common foods top the list.

1. Mushrooms

Mushrooms contain selenium, deficiency of which may cause increased susceptibility to contracting a virus, as found in a study published in Nutrients journal. The riboflavin and niacin found in mushrooms are also important for a healthy immune system.

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Try adding a handful of mushrooms to your pasta sauce, scrambled eggs and omelets, or throw them on top of a homemade pizza. Mushrooms are also delicious, simply sautéed or roasted with a little olive oil and salt and pepper.

2. Sweet potatoes

Sweet potatoes and other orange foods like carrots, squash and pumpkin contain the antioxidant beta-carotene. This is a form of vitamin A that is essential for keeping your skin strong and able to fight off bacteria and viruses.

“Vitamin A helps regulate the immune system and protects you from infections by supporting immune system cells and barriers that keep the bad stuff out,” said Kara Lydon, a dietitian, certified intuitive eating counselor, and author of the e-book Nourish Your Namaste: How Nutrition and Yoga Can Support Digestion, Immunity, Energy and Relaxation. “One sweet potato has over 380% of the daily value for vitamin A.”

Dietitian Kara Lydon says research shows that deficiencies in nutrients like vitamins A, C, E, B, D, selenium, zinc, iron, copper and folic acid can increase your susceptibility to disease. (Food Drink Life)

Try cutting sweet potatoes into strips and baking them coated in a little olive oil, salt and pepper to make a healthy homemade version of French fries.

Or, for a major time-saving hack, learn how to cook a sweet potato in the microwave, then simply top it with a little butter and cinnamon for an easy side dish.

3. Almonds

Almonds are an excellent source of vitamin E, another antioxidant responsible for supporting the immune system. Grab a handful – 1/4 cup – to get 50% of your daily recommended amount of vitamin E.

4. Yogurt

Yogurt contains live and active cultures called probiotics. These can help stimulate the immune system and keep our gut and intestinal tract healthy and free of disease-causing bacteria.

Any yogurt with a Live and Active Cultures seal contains some beneficial bugs. You can see them in the ingredients list as well.

Dairy products, like yogurt, also tend to be good sources of vitamin D; a study published in the Archives of Internal Medicine found vitamin D deficiency is linked to an increased risk of contracting a cold or the flu.

5. Leafy greens

Leafy greens like spinach and kale are rich in a whole host of nutrients, including fiber, antioxidants and folate, which is especially important for immune function, as per a study in The Journal of Immunology.

Both spinach and kale leaves are great tossed into a salad with another lighter, crunchier green, like romaine, for texture variance. Spinach leaves are also an excellent replacement for less nutrient-dense iceberg lettuce on a sandwich.

You can also use spinach and kale in fruit smoothies – just be sure to use only the leaves of the kale, not the bitter stems.

If you’re more a fan of savory, crunchy snacks, give a baked kale chips recipe a try – they are easy to make and surprisingly delicious.

6. Tea

Green and black tea contain polyphenols and flavonoids, which are antioxidants that help fight disease. In addition, an amino acid that’s responsible for an immune boost, L-theanine, is abundant in both black and green tea. Decaf versions have it, too.

Drink several unsweetened cups per day to reap the benefits. To get more antioxidants from your tea bags, bob them up and down while they brew.

7. Cabbage

This inexpensive winter vegetable is a source of glutamine, which has been noted by many studies, including one in Nutrients journal, to strengthen the immune system. Try it in your winter soups and stews, or throw shredded raw cabbage into your wraps or salads to add a nice crunch that won’t change the flavor profile of the meal.

8. Garlic

In addition to warding off vampires, garlic also contains the active ingredient allicin, which fights infection and bacteria with its antibacterial and antifungal properties.

Minced garlic is great sautéed with spinach and a little olive oil for a simple side dish, and minced garlic is also a delicious addition to homemade salsa. Tip: buy garlic pre-minced to save time and mess.

9. Barley and oats

These grains contain beta-glucan, a type of fiber with antimicrobial and antioxidant capabilities that have been found to stimulate the immune system. According to a study published in Physiology & Behavior, beta-glucan can help prime the immune system and support resistance against invading pathogens.

Barley is a great addition to soups and salads thanks to its wonderfully chewy texture, and oats can make an easy and nutritious breakfast.

If you’re looking for a breakfast that’s ready for you when you wake up, give overnight oats with almond milk a try – a few minutes of quick prep the night before will have breakfast ready and waiting by morning.

10. Fish

Selenium, which is especially 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.

In addition, salmon, mackerel and herring are rich in omega-3 fats, which reduce inflammation and increase airflow, protecting lungs from colds and respiratory infections.

Mix canned salmon with half a mashed avocado, a spoonful of Dijon mustard, and a spoonful of mayonnaise to make a flavorful and nutrient-dense salmon salad that’s great in a wrap, on a sandwich or simply with crackers.

Takeaways

Boosting your immune system with the foods that you eat is more accessible than you might think – and more important, too.

“Research shows that various nutrient deficiencies – vitamins A, C, E, B, D, selenium, zinc, iron, copper and folic acid – can increase your susceptibility to disease,” said Lydon. “In fact, malnutrition is the most common cause of immune-deficiency in the world, so making sure you’re eating adequately is key for immune health.”

Stock up on these natural illness fighters – mushrooms, sweet potatoes, almonds, yogurt, leafy greens, green and black tea, cabbage, garlic, barley and oats and fish – on your next trip to the grocery store.

Health

'Bleeding eye' virus, new drug dangers and lead's toxic effects

Published

21 minutes ago

December 12, 2024

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'Bleeding eye' virus, new drug dangers and lead's toxic effects

Fox News’ Health newsletter brings you stories on the latest developments in health care, wellness, diseases, mental health and more.

TOP 3

– Study links mental health risks to common toxin during ’60s and ’70s

– Deadly outbreak of Marburg, or ‘bleeding eye virus,’ leads to travel advisory

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Childhood exposure to leaded gasoline in the 60s and 70s may have led to mental health issues in Americans, a new study suggests. (Getty Images)

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December 11, 2024

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Health

Dementia report reveals 'shocking' signs at age 60 that you'll develop the disease by age 80

Published

8 hours ago

December 11, 2024

Press Room

Dementia report reveals 'shocking' signs at age 60 that you'll develop the disease by age 80

The onset of dementia can come as a shock, but various signs could predict the condition as long as 20 years before symptoms.

A new study published by the RAND Corporation in California identified several major predictors occurring around age 60 that are likely to lead to cognitive impairment and dementia in individuals by age 80.

Researchers evaluated 181 potential risk factors, including demographics, socioeconomic status, lifestyle and health behaviors, health history, psycho-social factors and more.

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Below are some of the strongest predictors at age 60 that indicate a higher chance of developing cognitive impairment and dementia, according to the report.

See the list of 14 predictors.

RAND researchers uncovered several surprising predictors of dementia risk, like never drinking and never working. (iStock)

1. Poor physical health

2. History of stroke

3. Genetics

4. Being born in the Southern United States

5. Not having private health insurance at age 60

6. Never working or only working for a few years

7. History of diabetes

8. Having a body mass index of 35 or more

9. Never drinking alcohol or drinking excessively

10. Never exercising

11. Scoring low on physical tests

12. Being less conscientious

13. Low engagement in hobbies

14. Low cognitive function and engagement

Parental health, family size, marital history and demographics were the weakest predictors, according to the research.

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In an interview with Fox News Digital, study co-author Peter Hudomiet, a RAND economist in California, shared details of the study, which worked with a large dataset and followed individuals “for decades.”

Senior Couple Sitting On The Bed And Looking Away

Parental health, family size, marital history and demographics were the weakest predictors, according to the research. (iStock)

“Overall, we found that risk factors had a similar effect in the short and long term, which reassured us that the findings from prior literature may hold in the long term,” he said.

“Nevertheless, we also had quite a few surprising findings.”

Digging into dementia drivers

The researcher said he was surprised to find that those who never exercised had a “substantially higher chance” of developing dementia than those who lightly exercised at least a few times per month.

“Exercising even more often (weekly or daily) had some additional benefits, but not that much,” he noted.

“In other words, the main risk factor for dementia was never exercising.”

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“These behavioral factors were more important predictors of dementia than having the right genes,” Hudomiet added.

While having a body mass index (BMI) over 30 at age 60 was a weak predictor of dementia, a BMI over 35 was a “powerful predictor.”

woman sitting on an exercise mat doing yoga and stretching

The risk of dementia is “about half as much among those who regularly exercise compared to those who never do,” said the researcher (not pictured). (iStock)

Never participating in cognitive activities offered a much higher risk of developing dementia compared to sometimes participating, as well as only having zero to 11 years of education compared to having high school or advanced degrees, said Hudomiet.

Another unexpected finding was the substantially higher dementia risk faced by Americans born in the Southeastern U.S. compared to the rest of the country.

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“This differential remained strong even when our statistical models accounted for differences in income, health, and other differences between regions,” the researcher noted.

“It is possible that the quality of education (which we could not measure in our data) was lower in the Southeastern part of the U.S., especially in the older cohorts we analyzed.”

nurse holding hands with a senior patient

“Less than 1% of health care dollars go toward educating the public on positive health care strategies,” according to a gerontologist. (iStock)

People not covered by a private health insurance plan at age 60 had an 11% higher chance of developing dementia than those who had coverage, Hudomiet added.

That’s “partly because private health insurance helps individuals remain healthy longer,” he suggested.

“The choices you make now will determine how you will live later.”

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The study results suggested that “maintaining good physical and mental health is beneficial not just to staying in shape, but also to staying sharp and delaying cognitive decline,” Hudomiet told Fox News Digital.

DEMENTIA HAS 2 SHOCKING NEW RISK FACTORS, STUDY FINDS, WITH TOTAL OF 14 NOW ON LIST

Gerontologist Dr. Macie P. Smith in South Carolina, who was not involved in the study, also reacted to the findings in a separate interview with Fox News Digital, saying the researchers are “spot on.”

“Having this researched information presented … brings about a heightened sense of responsibility to everyone who claims to be in the fight to end Alzheimer’s disease and related dementias (ADRD),” she wrote in an email response.

Elderly father adult son and grandson out for a walk in the park.

A person’s genetics are less of a risk factor than certain habits and behaviors such as exercise, a researcher noted. (iStock)

Smith said it is “pretty shocking” that never drinking alcohol increases dementia risk.

“This stands out to me because drinking alcohol excessively increases one’s risk significantly of brain deterioration and can lead to alcohol-induced dementia,” she said.

The expert suggested that self-reported data could have led to this finding — or red wine could have been factored in, as it’s been found to “contain brain-enhancing nutrients, such as resveratrol.”

Ways to reduce the risk

While cognitive decline is sometimes impossible to prevent, Hudomiet mentioned that some risk factors can be reduced through lifestyle changes.

These include exercising regularly, maintaining a healthy body weight, getting proper nutrition and engaging in challenging cognitive activities.

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“Health care providers and the government should consider promoting healthy behaviors in the adult population and strengthening individuals’ access to quality health care, which may decrease the prevalence of dementia and the burden of the disease in the future,” Hudomiet recommended.

“Understanding that what’s good for the heart is good for the brain and adopting healthy lifestyle practices puts people in control of their brain fate,” one expert said. (iStock)

Smith added that reducing dementia risk “doesn’t begin or end with medication.”

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For those who are middle-aged, paying attention to these early predictors is a “matter of life and death,” she stated.

“It is incumbent on everyone with a brain to take heed of the warning signs that your body gives you,” she said. “Your body always reminds you about what your brain sometimes ignores.”

“You have the power to take control over what your life looks like down the road,” she went on.

“The choices you make now will determine how you will live later.”

Angelica Stabile is a lifestyle reporter for Fox News Digital.