Foods That Increase Immune Health by Joe Condora
W
hile boosting our immune systems is a hot topic in these trying times, optimizing immune health is an ongoing commitment. The immune system is a complex system that includes several organs, cells, and organic molecules that work synergistically to fend off a variety of threats including viruses, bacteria, parasites and disease. The variety of “immune boosting� supplements on the market can be overwhelming. Consumers often feel more confused than empowered by endless choices, however, a healthy diet is still the first line of defense against illness. Eating a diverse diet rich in vegetables, berries, and wild animal products is an effective way to make sure your body has the basic nutrients it needs to function at a baseline level and give your immune system a fighting chance against infection. If your goal is to have your immune system func-
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tioning at its greatest potential, consider adding the following evidence-based foods to your diet.
1. Camu Camu
Camu camu berry is a little-known super berry native to the Amazon rainforest. This sour berry is nature’s highest source of vitamin C. In fact, some research shows that camu camu berries contain 30 times more vitamin C than oranges. According to 2013 research published in the Immune Network Journal, vitamin C is an essential factor in the anti-viral immune response. The researchers determined that if vitamin C concentration is sufficiently high during the initial stage of specific viral infections, the infection may be prevented. Not only is camu camu high in vitamin C, but it is also loaded with antioxidants and phytochemicals that may reduce inflammation, reduce weight, stabilize blood sugar levels, and improve blood pressure. Camu camu is readily available in powder form and acts as an excellent addition to smoothies, yogurt, or dessert recipes. Opt for raw, organic camu camu powder, if possible.
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2. Turkey Tail Mushroom
This medicinal mushroom has an impressive range of health benefits including increased immune health, gut health, and respiratory health. Some research even shows that the turkey tail mushroom exhibits potent anti-tumor activity. Turkey tail mushrooms contain powerful immune-enhancing compounds known as polysaccharide peptides (PSP) and polysaccharide krestin (PSK). Research published in The Integrative Medicine: Clinicians Journal found that PSP and PSP enhance monocytes, a type of white blood cells that fight infection. Interestingly, turkey tail mushroom also contains prebiotics which can nourish beneficial gut bacteria and reduce potentially harmful bacteria in the gut. An 8-week study published in the Gut Microbes journal found that turkey tail mushroom supplementation suppressed
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