Foods That Boost Immunity

Some West Coast restaurants are now serving “immunity-boosting” dishes. Can’t get to the West Coast? No problem. Just cook at home with the same ingredients the chefs use to enhance immunity. These include fruits and vegetables (especially dark or brightly colored varieties, which are high in antioxidants and flavonoids) and seafood (such as salmon, tuna, and New Zealand mussels, which are high in omega-3 fatty acids). And, says Joanne Larsen, MS, RD, LD, “Spices, especially turmeric and curcumin, are beneficial, too.”

Another healthful food often seen on menus created by health-conscious chefs is soy. Although it’s a food that has health-protecting benefits, few Americans eat it. “Soybeans and foods made with soy protein isolate contain isoflavones—estrogenlike substances that have cancer-protective effects and are especially effective against breast cancer,” says Larsen. “An easy way to increase your intake is by drinking soy milk or eating vegetarian entrées made with soy. Maybe try replacing the meat from one meal a day with a vegetarian alternative made from soy.” Other disease-fighters include mushrooms, green tea, beans, and oatmeal.

Larsen offers more tips for charging up your immune system:

Cook from scratch using as few processed foods as possible.
Eat bright and dark vegetables and fruits because they are higher in antioxidants such as vitamins A, C, and E and flavonoids.
Cook fresh or frozen vegetables by steaming or microwaving them for the shortest time possible.
Eat fresh fruits or drink 100% fruit juices rather than fruit drinks or carbonated beverages.
Smash garlic and let it sit for 10 minutes before cooking.
Twice a week, eat ocean fish such as salmon and tuna (including canned and drained light tuna) that are higher in omega-3 fatty acids.
Use healthy oils such as olive, canola, soybean, and peanut when cooking or in place of creamy dressings on salads.
Liberally use spices other than salt and pepper to season foods.