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Foods for an Ironclad Immune System

Posted Fri, May 08, 2009, 11:53 am PDT

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However present the danger of Swine Flu actually was or is, it's certainly made us concerned with maintaining our health. Our immune systems are closely related to the foods we eat. So, what should we consume to best protect ourselves from illness? Celebrity nutritionist and author Christine Avanti explains her top picks...

CHRISTINE AVANTI'S 5 FOODS FOR YOUR IMMUNE SYSTEM

Immune system 101: The immune system is a complex combination of barriers, specialized cells -- with names like natural killer cells -- and proteins that identify invaders and work to protect us. Immune strength is highly related to food intake. What foods can we eat to help make the immune system stronger? Here are 5 of the best.

Carrots
Carrots are good for you because they are a rich source of beta-carotene. Beta-carotene is a powerful immune booster that actually strengthens defenses against both bacterial and viral infections. Studies show that the more beta-carotene consumed, the greater the increase in protective immune cells, including those natural killer cells. If you start getting carrot overload, you can get your beta-carotene from other great sources, such as mangoes, papaya, oranges, melons, and green leafy vegetables.

Mushrooms
You'll be happy to know that the mouth-watering mushroom gravy over your favorite steak is actually a tremendous immune booster. According to recent studies, increased intake of white button mushrooms, which represent 90% of the mushrooms consumed in the U.S., enhances those natural killer cells, thus promoting immunity.

Pom Juice
One of the reasons pomegranates are a superfood is because they are loaded with immune-boosting antioxidants. Antioxidants protect and repair cells damaged by free radicals, making you better able to ward off infections and flu. Pomegranates have been shown to have extraordinary power to neutralize free radicals. The fresh pomegranate fruit is only in season during the fall; however, you can get that protective power all year by drinking the naturally sweet and unique tasting pom juice. Pom Wonderful, the only company that bottles pure pomegranate juice from the "Wonderful" variety of the fruit, spent over $30 million in clinical research demonstrating just how potent the antioxidants really are in Wonderful pomegranates. Other pomegranate juice products contain added sugars and juice fillers and will not provide the same protective benefit. Superfoods also include blackberries, blueberries, and acai berries. It is always better to eat these berries raw and fresh rather than cooked -- sorry, but blueberry muffins and blackberry pies won't boost the immune system as much as raw, fresh fruit or pure juice.

Green Tea
If you haven't already contemplated the mysteries of this ancient, mega-healthy superdrink, now is the time. Green tea is a rich source of a type of antioxidant known as a catechin. The catechin in green tea called Epigallo Catechin Gallate (EGCG) has been shown to increase a specific type of immune cell. EGCG in green tea has been shown to slow the spread of flu virus in multiple studies. Another healthy component of green tea is L-theanine, which is thought to improve immune response, according to a study done at Harvard.

Yogurt
When consumed, probiotics, the good live bacteria in yogurt and other bacteria-fortified products, go to the digestive tract -- the place where 70%-80% of our immune cells reside. Germs entering through the mouth will be warded off when they encounter these healthful bacteria. Foods that are naturally rich in healthy live cultures include sauerkraut and certain yogurts, such as Voskos. There are many new products on the market that are fortified with probiotics, including Kashi Vive cereal, milk, and even some baby formulas. To ensure that the good bacteria colonizes in the GI tract, you can take a clinically validated probiotic supplement, such as BioGaia, to boost your body's natural immunity.

The Ultimate Immunity Diet...

Breakfast: Mix a nonfat Honey Vanilla Bean flavored Voskos Greek yogurt with mangoes and papayas. Enjoy with a bowl of Kashi Vive cereal and a glass of Pom juice. Have one BioGaia supplement. Replace your coffee with a green tea.

Lunch: Enjoy a turkey sandwich on wheat along with a spinach salad on the side with plenty of mushrooms and carrots.

Snack: Have a Greek yogurt smoothie with plenty of blueberries and blackberries and another green tea.

Dinner: Eat a succulent lean filet or chicken breast smothered with a garlic-rosemary mushroom sauce, with a side of brown rice. For more recipes, see my new book Skinny Chicks Don't Eat Salads (Rodale 2009).

For more healthy ideas, try out these 3 easy iced green tea recipes.

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158 Comments

1. Posted by Jessica S on Sat, May 09, 2009, 5:18 pm PDT

i can handle the carrots, green tea and yogurt but the others yucky
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2. Posted by lois.koch135 on Sun, May 10, 2009, 10:00 am PDT

I was reading some of those really healthy menues -- boy was I drooling. They really seemed so gooood!
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3. Posted by scottageiger on Sun, May 10, 2009, 1:19 pm PDT

all this food sounds nasty not very appetizing
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4. Posted by grugnur on Sun, May 10, 2009, 1:21 pm PDT

they are good...on paper... sodium, fat and cholesterol are the most tasty things on the planet... i still see plenty of overweight vegetarians
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5. Posted by Liz Barillas on Sun, May 10, 2009, 1:34 pm PDT

I can handle carrots, pom juice, and yogurt
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6. Posted by John G on Sun, May 10, 2009, 1:45 pm PDT

I am 52 years old. I have drank at least a six pack of beer a day most days for the better part of 30 years. I eat at least 1-2 servings of red meat daily and eat very little fruit and have just started to try to eat at least some vegetables everyday. I am 6' 245lbs and in January my total Cholesterol was 168, my Tri's were well below the desired level and my good to bad Cholesterol ratio was good. Oh by the the way my VLDL level was very also good.Recent heart exams show that there is no damage to my heart nor any significant blockages in my arteries.People should quit trying to get health advice from those seeking to hawk books and high priced diets and talk to their doctors and act according to results of tests....not the multibillion dollar health charlatans who lurk on and in many cases are aided and abetted by internet servers like Yahoo.Live your life the way you want.The quality of your life is not measured by by how long you live or your eating habits but on how happy you are and how happy those loved ones and friends are to call you parent,sibling or friend!!!
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7. Posted by sashakoko on Sun, May 10, 2009, 1:51 pm PDT

Christine, you are recommending way to many carbs for breakfast. Between approximately 3 and 10 am everyone's insulin activity is compromised due to the normal output of counter regulatory hormones. Best to only have a max of 2 small carbs and a protein at breakfast, and have one or two small fruit carbs at post 10 am snack.
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8. Posted by jacoubsolomon on Sun, May 10, 2009, 2:17 pm PDT

drink juice and boost!
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9. Posted by shadow1865 on Sun, May 10, 2009, 2:24 pm PDT

mushrooms are ok as long as you don't mistake them for a toadstool
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10. Posted by emdoc on Sun, May 10, 2009, 2:36 pm PDT

Healthy foods can be delicious. I am all for yummy, but I try to make smart choices as well. A lot of times people like to list their less healthy lifestyle habits and then say they are doing just fine. Two things to consider- 1. Everyone is different and what works for one person may not work for others. Some or even most people who eat poorly, don't exercise,smoke, drink alcohol excessively, etc. will eventually pay a health toll, some earleir than others. 2. If someone has never tried a healthier lifestyle, how do they know they won't feel even better? Or that there is not a disease on their horizon that might have been prevented had they taken better care of themselves all along? That does not mean you have to deny yourself everything "bad" that you enjoy. It's all about balance and moderation.
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11. Posted by ulpian88 on Sun, May 10, 2009, 3:24 pm PDT

For those of you who say that some of these immune-system foods are "yucky" I have a question. Are you saying that an illness is preferable to a "yucky" food? You had rather be sick and "unyucky?"
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12. Posted by x666dog on Sun, May 10, 2009, 3:39 pm PDT

John G. Everything sounded good about what you said until you made the 245 weight comment. At 6', that is seriously overweight. I am 6'3" and at 240 my gut is embarrassing me. You should be closer to 200#.
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13. Posted by abenajjarine on Sun, May 10, 2009, 3:54 pm PDT

John G. I understand that being 245lbs and being overweight seems normal to you, but some people wanna look good during their lives. And having a six pack of beer everyday is just plain stupid, I wonder how many DUIs u have ;)
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14. Posted by dots1712 on Sun, May 10, 2009, 4:05 pm PDT

Dots1712-carrots-raw-cooked in brown sugar with ham-try-maybe good for you
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15. Posted by G-Haw on Sun, May 10, 2009, 4:09 pm PDT

Welches grape juice is also good for your immune system
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16. Posted by CHAR07 on Sun, May 10, 2009, 4:11 pm PDT

I like and consume most of these but the green tea never tastes right to me - maybe there is a brand I haven't found yet that would be good. I think thinking black tea is helpful, too, so I go with that. Anyone ever drink tasty green tea?
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17. Posted by jonatallman on Sun, May 10, 2009, 4:21 pm PDT

Probiotics are very good,but dairy is deadly! And for pom juice?Carrots very good if raw.Mushrooms ok if raw.Green tea watch out caffine.
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18. Posted by kornival117 on Sun, May 10, 2009, 4:22 pm PDT

char07, u can add honey and lemon to your green tea if u want some added flavors. that's what i do
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19. Posted by teachercheffather on Sun, May 10, 2009, 5:05 pm PDT

#8 probably has prostate cancer and is bipolar. Those quick to brag about the amount of beer they drink per day and the poor diet yet great blood work tend to be constipated or just plain full of crap. There will always be the exception to the rule but one rule for sure is a healthy life takes some knowledge to acquire, thanks for the diet info.
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20. Posted by sal777odd on Sun, May 10, 2009, 4:30 pm PDT

carrots are good for arthritis.
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21. Posted by Rog on Sun, May 10, 2009, 5:12 pm PDT

Conspicuously missing from the list is one of the best enhancers to the immune system--garlic. This detoxifier protects against infection, lowers blood pressure, and improves ciculation and aids in the treatment of many diseases and infection.
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22. Posted by telcomglobal on Sun, May 10, 2009, 4:34 pm PDT

I have been eating for about a month now the New Organic Anti-Aging Whole Food Bar that I recently came across. I must say that I actually feel better and realize I have more focus than ever before. The bar is loaded with Goji Berries, Pomegrantes, Acai, Blueberries and I can't remember the rest. I would defintely recommend this organic bar to anyone seeking a meal replacement or if your just looking to feel better.
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23. Posted by v.ballroxshortyssox14 on Sun, May 10, 2009, 5:18 pm PDT

yummy=)
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24. Posted by Jon C on Sun, May 10, 2009, 4:42 pm PDT

I am in Japan and have learned to love green tea. That said there are some green teas that are unpalatable to me. I think the secret is to not make it too strong. The flavor should be very mild. Watch out for brands such as Lipton...they are a mixture of black and green.
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25. Posted by Sim on Sun, May 10, 2009, 4:51 pm PDT

"According to studies" "Studies show" etc. You say this a lot. Do you have anything specific?
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26. Posted by John B on Sun, May 10, 2009, 4:53 pm PDT

johng: I expected you to add you smoke three packs of unfiltered Camels a day. The thing is (1) you probably inherited heart-disease-resistant genes, and (2) this may not protect you later on in life when the diseases you aren't worried about emerge to make you worried. You generally don't get this disease when you're 52. Think about this before you suck down the first of your six tomorrow.
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27. Posted by buckemmerle on Sun, May 10, 2009, 5:20 pm PDT

forget all that crap, GOJI JUICE WITH CAMU-CAMU IS THE CLOSET THING YOU'LL HAVE ON EARTH WITH THE JUICE IN HEAVEN
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28. Posted by on Sun, May 10, 2009, 4:51 pm PDT

it must be nice to be able to afford to be this healthy. im so poor, all my body's immunities have been built up from eating from garbage cans in the alley where i sleep. however, i never get sick, or i am really sick and just dont know it.
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29. Posted by peffer12 on Sun, May 10, 2009, 5:39 pm PDT

People, health is really as simple as portion size. You can eat and drink most things and be fine as long as you do it in moderation. That's where Europeans have it figured out. Their diets are laden with butter, cream and meat but only served in small portions. In America you go to a restaurant and it's "how much crap can we pile on the plate."
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30. Posted by rogers.beth on Sun, May 10, 2009, 5:41 pm PDT

I was a vegetarian for 10 years. I drank wheat grass, ate tempeh and tofu and exercised a lot. Then, I decided that I "missed" eating meat. Ever since that time I have felt sluggish and fatigued, am not motivated to exercise and my weight has balloned. I am thinking about getting back to healthy living again. There really is something to healthy eating and lifestyle.
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