Foods for an Ironclad Immune System

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)