A number of foods have been found to benefit the immune system. One group of foods is thought to reduce inflammation in the body, leading to less wear and tear on all your bodily systems, including your immune system: anti-inflammatory foods. Adding anti-inflammatory foods is thought to prevent disease, or reduce the more severe symptoms in those who are suffering from certain health issues, such as arthritis and inflammatory bowel disease. Another group of foods has been found to trigger inflammation, so avoiding these foods can also provide relief from a range of troublesome symptoms, including allergic reactions such as eczema, asthma, gluten sensitivity and lactose intolerance. These inflammatory foods can produce such high levels of discomfort that they’re very easy to spot. Avoiding them has shown clear benefits in relation to heart disease and all forms of arthritis, particularly rheumatoid arthritis (RA). The third group of foods that can boost the immune system to prevent disease and enhance health is antioxidants. The normal wear and tear on our bodies every day as a result of stress, the environment, unhealthy foods we eat, smoking cigarettes, and so on, is called oxidative stress. It is thought to be a major cause of aging in the body. Antioxidants combat oxidative stress, decreasing the wear and tear on the body and reducing the effects of aging. Some antioxidants are so powerful, they have even been associated with cancer prevention. Eating more anti-inflammatory foods while cutting back on inflammatory ones, and adding delicious antioxidants to your diet, is the best way to boost your immune system, reduce the effects of aging, and prevent disease. So, which are the best foods to eat, which are the best to avoid, and which foods are the best sources of antioxidants? We will list the top 10 for each category below. The Top 10 Foods for Reducing Inflammation 1. Salmon and Other Fatty Fish with Omega-3s 2. Probiotics, found in cultured foods like yogurt and kefir 3. Olive Oil 4. Sour Cherries 5. Walnuts and other tree nuts 6. Peppers 7. Ginger 8. Turmeric 9. Green leafy vegetables and cruciferous (pronounced CREW-sif-er-us) vegetables like broccoli and bok choy (Chinese cabbage) 10. Berries such as blueberries The Top 10 to Avoid to Reduce Inflammation 1. Sugar 2. Salt 3. Standard Cooking Oils 4. Trans fats 5. Red Meat 6. Processed Meats/cold Cuts 7. Refined Carbohydrates 8. Artificial Sweeteners and Flavorings, such as aspartame and saccharin; Monosodium Glutamate (MSG) 9. Alcohol 10. Dairy Products The Top 10 Foods With the Highest Level of Antioxidants 1. Small red beans 2. Blueberries, wild 3. Red kidney beans 4. Pinto beans 5. Blueberries, cultivated 6. Cranberries 7. Artichokes 8. Blackberries 9. Raisins 10. Raspberries It may seem overwhelming at first to make changes to your diet, especially if many of your favorites are on the foods to avoid list. Fortunately, a little effort can go a long way towards improving your immune system if you make healthy substitutions. For example, if you love sweet, sugary foods, use more fruit to curb your cravings. Blueberries and raspberries can be eaten fresh or cooked as part of a healthy dessert. In our house, we buy them frozen when they are on sale at the supermarket and eat them frozen in place of ice cream or another more fattening dessert. We add fresh ones to a range of recipes, from fruit salad to interesting sauces and rice dishes. If you are a meat eater, eating fish for 2 meals a week and beans such as the antioxidant-rich red kidney beans or pintos is easy and tasty too. Have fun looking up new recipes and exploring cuisines from around the world. For example, these beans are perfect for Mexican or Tex-Mex cookery. Many of the foods on the anti-inflammatory list are ideal for Chinese or Indian recipes. Use these three lists to boost your immune system, and experience what it’s like to eat natural, delicious, disease-fighting food that can stall aging.
About Takoma Park Integrative Care
Dr. Frye uses alternative, evidence-based methods to help patients achieve improved health and an increased sense of well being.
Our unique approach to analyzing and treating chronic conditions recognizes that lasting health depends on resolution of the root causes of your dis-ease. This almost always involves making dietary and lifestyle changes that result in improved endocannabinoid tone for improved health. Click here to learn more »