A deficiency of virtually any single nutrient can significantly impair immunity. Throughout the world, nutrient deficiency is by far the most common cause of poor immune function. This fact is by no means limited to people whose diets are restricted by poverty. In America, many people are overfed but undernourished. They choose foods that have a lot of calories but little real nutritional value. Here are some tips that you can benefit tremendously if you follow these guidelines closely.
1. Take A High-Potency Vitamin And Mineral Supplement
Doing so will increase your intake of the key nutrients for immune function, as discussed below. Not long ago, a study of adults found that those who took a multiple vitamin and mineral supplement had a 50 percent decrease in the number of days of illness due to infection compared with the group that took a placebo (dummy pill). Those taking the supplement also showed improvement on eight out of twelve objective measures of immune function. Pretty good results for such little effort!
2. Decrease The Intake Of Saturated Fats And Cholesterol
A diet high in saturated fat suppresses immunity. Many people initially presenting with high levels of cholesterol and triglycerides also report more frequent colds and flu. When cholesterol and triglycerides levels are normalized, proper immune function is restored.
3. Cut Out The Sweet Stuff
Sugar makes your white blood cells sluggish. Studies show that eating 100 g of sugar reduces the effectiveness of a type of white blood cell known as a neutrophil, which engulfs and destroys bacteria, by as much as 40 percent within two hours after ingestion. Since neutrophils account for about 60 to 70 percent of your white blood cells, interfering with them can seriously impair your immune function.
4. Eat Sufficient But Not Excessive Amounts Of Protein
Adequate protein intake is critical in the making of white blood cells, antibodies, and chemical messengers such as interferon. You also need protein to make antioxidant enzymes such as glutathione, which is found in abundance in white blood cells. Elevated glutathione levels are associated with better immune function. People with low immune function can benefit from eating more protein from fish, lean poultry, and lean cuts of meats. There are many vegetarians who are suffering from low immunity solely as a result of not consuming enough protein. I would recommend either soy protein isolate if they eat absolutely no animal products, or whey protein if they eat dairy. An additional 40 to 50 g per day for one month will boost protein stores back to normal. After the month is up, I would still recommend 20 g of either choice daily.
5. Eat Plant Foods
Eat a diet that is rich in a variety of vegetables especially the green leafy ones, fresh fruits whole grains, beans, nuts, and seeds. These plant foods are rich in essential nutrients and immune-boosting chemicals.
Raymond Lee Geok Seng is one of the foremost experts in the health and fitness industry and is a writer specializing in body health, muscle development and dieting. He has spent countless of time and efforts conducting research and share his insightful and powerful secrets to benefit men and women all over the world. He is currently the author of the latest edition of “Neck Exercises and Workouts.” Visit http://www.bodyfixes.com for more information.