Eat Your Way to a Stronger Immune System

Winter months bring the dreaded and inevitable cold season. Recent research has unearthed a great deal of information and evidence linking our immune systems to our intestinal health. Colds are most often synonymous with a wide array of medicinal and chemical treatments, despite there being no cure. Focusing on cold prevention and overall immune system strength through our food can also have impressive results.

First in line: garlic. This potent onion relative contains allicin, a sulfuric compound with amazing antibacterial properties that is extremely useful in fighting infections both topically and internally. When garlic is ingested, it travels through your digestive system and is absorbed into your bloodstream. By this method, it helps to create an "inhospitable environment" for both bacteria and viruses alike within cells. It is most beneficial in its raw form, and daily consumption can aid in prevention and treatment of the cold virus. Can't stand the thought of eating raw garlic? It is readily available in an extracted capsule form that may still have a slight taste, but can be much easier to stomach.

Probiotics, found in yogurt and many other fermented foods, are the good bacteria that help the intestinal tract stay balanced and functioning properly. They are commonly referred to as "live active cultures" and this means that they contain beneficial living organisms that work inside your intestines once they are ingested. When your gut gets out of whack, the cold virus can more readily absorb into your cells, and probiotics work to strengthen the stability of the intestinal tract and its overall immune response. There are many foods other than yogurt that contain probiotics, such as soft cheese, miso soup, pickles, sauerkraut, kimchi, kefir, kombucha and tempeh. These foods provide a wide variety of textures and flavors for an array of immune boosting taste bud preferences.

Zinc is a mineral that has widely been utilized for immune boosting benefits. When taken soon enough, it is thought to possess the ability to "block" a virus from attaching to cell membranes, and as a result, can prevent a virus from completely erupting within the body. Zinc is most often supplemented by means of a pill, lozenge or nasal spray, but it is also readily present in many foods as well. Typically, foods rich in protein also contain significant amounts of zinc, such as shellfish, beef and lamb, spinach, pumpkin seeds, beans, nuts and mushrooms.

Omega-3 fatty acids are essential nutrients for overall health and have recently been correlated to immune function and virus prevention. It is thought that they do so by means of their anti-inflammatory properties. Inflammation feeds disease, so by minimizing inflammation, omega-3 fatty acids aid in viral, bacterial and even cancer prevention. As crucial as they are to our cellular functions, our bodies cannot produce Omega-3s on its own-we must absorb them through food. Salmon, sardines flaxseeds, and walnuts are all very high in Omega-3 fatty acids, and in addition, they are high in other vitamins and minerals that collectively work together to help maintain a healthy immune system.

Robin Reichert is an AFPA certified nutrition consultant, AFPA certified personal trainer, Beachbody coach and freelance writer specializing in health and fitness. She holds a Bachelor of Arts in psychology from the University of San Francisco and a Master of Science in natural health. Her services include both in-home personal training and online fitness coaching.