3 more essential nutrients
6. Vitamin C
It's a vitamin with anti-inflammatory effects, which helps the immune system by decreasing inflammation. This in turn results in fewer symptoms or pain, such as a sore throat, and also helps maintain healthy mucous membranes. Berries, melon, citrus fruits and tomatoes are a few examples of fruits and vegetables that fit the bill. There is a long-held belief that vitamin C can prevent colds, but research doesn't back it up. Supplements may lessen the symptoms and shorten the duration. Large amounts over time are linked to an increased risk of kidney stones, and for some, the acidic content of vitamin C, or ascorbic acid as it is called on food ingredient labels, can cause gastrointestinal upsets.7. Vitamin E
Also an integral part of a healthy immune system, this vitamin has received some bad press as of late. Moderate your use of supplements: concerns over higher doses may arise in terms of heart health, and there is a lack of research on the effect of higher doses for those with compromised immune systems. Foods rich in vitamin E include vegetable oils, nuts and seeds, avocados and margarine.
8. Omega-3 fatty acids
For those with overactive immune systems, which includes those with autoimmune diseases as well as allergies, scientists have been investigating a number of foods and nutrients that may calm the immune system. Omega-3 fatty acids have been at the centre of much of this research. This group of unsaturated fats, found in foods including cold water fish such as salmon, trout and herring, and nuts and seeds such as walnuts, may have potential as anti-inflammatory compounds that may calm overactive immune systems. Researchers are still trying to determine which of these fatty acids have the most potent effects.
The fact that being obese is linked to a host of illnesses such as heart disease, stroke, diabetes and certain cancers comes as no surprise to most women. But its connection to impaired immune-system function is not well known. And while achieving and maintaining a healthy weight improves immune system performance, yo-yo dieting, in which a significant amount of weight is lost and regained, can do the opposite.
In a study of more than 100 women conducted at the Fred Hutchinson Cancer Research Center in Seattle and published in the Journal of the American Dietetic Association, losing 10 pounds or more and regaining the weight a number of times took a toll on immunity. Women who lost and regained their weight over a number of years had lower natural killer cell counts than those who remained at stable weights. And the more often they dieted in a yo-yo fashion, the lower the killer cell counts.
In an accompanying editorial in the journal, the authors point out that natural killer cells, while only one part of a well-functioning immune system, do play a role in fighting off not only infection but also cancerous cells.
Now that your immune system is the best it can be, make sure your body is getting the other vitamins and nutrients it needs. Check out our slideshow: top 10 vitamins and minerals women need and make sure your diet is balanced.
Page 2 of 2
It's a vitamin with anti-inflammatory effects, which helps the immune system by decreasing inflammation. This in turn results in fewer symptoms or pain, such as a sore throat, and also helps maintain healthy mucous membranes. Berries, melon, citrus fruits and tomatoes are a few examples of fruits and vegetables that fit the bill. There is a long-held belief that vitamin C can prevent colds, but research doesn't back it up. Supplements may lessen the symptoms and shorten the duration. Large amounts over time are linked to an increased risk of kidney stones, and for some, the acidic content of vitamin C, or ascorbic acid as it is called on food ingredient labels, can cause gastrointestinal upsets.7. Vitamin E
8. Omega-3 fatty acids
For those with overactive immune systems, which includes those with autoimmune diseases as well as allergies, scientists have been investigating a number of foods and nutrients that may calm the immune system. Omega-3 fatty acids have been at the centre of much of this research. This group of unsaturated fats, found in foods including cold water fish such as salmon, trout and herring, and nuts and seeds such as walnuts, may have potential as anti-inflammatory compounds that may calm overactive immune systems. Researchers are still trying to determine which of these fatty acids have the most potent effects.
The fact that being obese is linked to a host of illnesses such as heart disease, stroke, diabetes and certain cancers comes as no surprise to most women. But its connection to impaired immune-system function is not well known. And while achieving and maintaining a healthy weight improves immune system performance, yo-yo dieting, in which a significant amount of weight is lost and regained, can do the opposite.
In a study of more than 100 women conducted at the Fred Hutchinson Cancer Research Center in Seattle and published in the Journal of the American Dietetic Association, losing 10 pounds or more and regaining the weight a number of times took a toll on immunity. Women who lost and regained their weight over a number of years had lower natural killer cell counts than those who remained at stable weights. And the more often they dieted in a yo-yo fashion, the lower the killer cell counts.
In an accompanying editorial in the journal, the authors point out that natural killer cells, while only one part of a well-functioning immune system, do play a role in fighting off not only infection but also cancerous cells.
Now that your immune system is the best it can be, make sure your body is getting the other vitamins and nutrients it needs. Check out our slideshow: top 10 vitamins and minerals women need and make sure your diet is balanced.
Page 2 of 2
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