This article will teach you about the many foods that fight infection. Throughout life, the body is in a constant battle against pathogenic microorganisms and foreign substances that attack it, which are called antigens.
The combination of tissues and cells responsible for defending the body from these antigens is referred to as the immune system. There are foods that fight infection in the body, particularly because they:
- Improve the function of the immune system: the healthy functioning of this complex defense system against infectious agents and foreign substances requires specific nutrients:
- Proteins,
- Antioxidant vitamins (A, C, and E)
- Trace elements such as iron, selenium, zinc, and copper.
These nutrients must be included in the diet of those suffering from infection.
- It contains antibiotic substances: These foods help the immune system combat infectious agents.
- Promote the purification of the body: They are foods that increase the elimination of waste products through the kidneys, the liver, and the skin. The best foods that fight infection are listed below.
Foods That Fight Infection
ACEROLA: When it comes to immune-boosting foods, this fruit tops the list thanks to its elevated doses of vitamin C, which increases the production of interferon, a protein that inhibits the spread of viruses and stimulates the immune system and halts the growth of normal cells.
Because of these properties, the acerola is highly recommended for all types of infectious diseases, particularly those of viral origin (flu, colds, etc.), and as a complement to the prevention and treatment of cancer.
BORAGE: A great addition to the list of foods that fight infections, it is recommended particularly in these instances:
- Viral infections include flu and eruptions accompanied by fever (measles, German measles, etc.). Borage facilitates the elimination of blood impurities through urine and perspiration, aids rehydration, provides mineral salts, and helps reduce fever.
- Upper respiratory infections, such as colds, pharyngitis, and bronchitis, are treated with this medication. It soothes the mucosa and facilitates expectoration.
- Intestinal infections: Highly recommended as a first solid food in cases of gastroenteritis and colitis.
- Because of its diuretic and purifying action, it treats renal disorders (nephritis, kidney stones), gout, arthritis, and obesity.
KIWI: This fruit stimulates the immune system because of its vitamin C content, potentiated by many other vitamins and minerals, making it much more effective than pharmaceutical preparations. Although kiwis are a winter fruit and can be stored quite easily for weeks or months in the refrigerator, they are a great addition to the list of natural foods that fight infections because they’re beneficial in preventing colds and flu.
Vitamin C does not destroy viruses or prevent flu. However, it strengthens the body’s resistance and helps mitigate the disease’s effect, making it less severe and shorter. Eating kiwis regularly (once a day, at least) benefits anyone suffering from any infectious disease, whether in the acute phase or recovery.
LITCHI: Litchis are highly recommended in cases of infectious diseases as a complement to a specific treatment. Additionally, eating litchis regularly stimulates the immune system and helps prevent disease.
ORANGE: Although this fruit needs no introduction, it is still the most recognized and known food that fights infection. Oranges should always be a part of the diet of anyone with an infectious disease or those who wish to avoid them. Studies show that at least four oranges daily (about 250 mg of vitamin C) are needed to achieve results. It is important to note that vitamin C or eating oranges cannot prevent colds or flu. However, they have been proven to shorten the length of the disease and reduce the severity of symptoms.
Oranges have the following effects on infections, thanks to the combination of vitamin C and the other natural chemical substances they contain:
- They increase the disease-fighting capabilities of the white blood cells.
- They increase the number and longevity of white blood cells. This is attributed to the combined effect of folic acid and vitamin C.
- They slow but do not completely halt the development of viruses within human cells. The orange flavonoids and vitamin C are responsible for this action.
- They increase the production of interferon, an antiviral protein produced within the body itself.
Thus, eating oranges daily is indicated for colds and flu, as well as any type of infectious disease, including those associated with childhood and even AIDS.
Frequently Asked Questions
Beyond vitamins and minerals, how exactly do foods that fight infection work at the cellular level?
Boosting Immune Response: Certain foods contain compounds that activate immune cells, such as macrophages and killer cells, enhancing the body’s ability to recognize and eliminate pathogens.
Anti-inflammatory Action: Chronic inflammation can suppress the immune system. Foods rich in antioxidants and polyphenols (e.g., berries leafy greens) can help counter this, optimizing immune function.
Gut Microbiome Support: A stabilized gut microbiome is crucial for immunity. Fermented foods (yogurt, kimchi) and fiber-rich options nourish beneficial bacteria that aid pathogen defense.
Are there specific nutrients in foods that fight infection that have been scientifically proven to be most effective?
Vitamin D: Studies show a strong link between vitamin D deficiency and increased vulnerability to infection.
Zinc: Critical for immune cell development and function.
Selenium: Plays a part in antioxidant defenses and immune response.
Vitamin C: While its direct impact on infection prevention is debated, it’s essential for overall immune health.
Can “foods that fight infection” completely replace conventional medicine in treating infections?
No. These foods are best viewed as supportive, not a substitute. They can complement medical treatment but shouldn’t be relied on solely for severe infections.
How does the bioavailability of nutrients in foods that fight infection differ from supplements?
Nutrients in whole foods are often better immersed and utilized by the body due to the synergistic effects of other compounds in the food matrix.
Are there any studies showing the long-term impact of a diet rich in foods that fight infection on overall health?
Emerging research suggests a correlation between a diet abundant in fruits, vegetables, and whole grains (all of which contain infection-fighting compounds) and reduced risk of chronic diseases, including some linked to compromised immunity.
Can foods that fight infection help prevent antibiotic resistance?
Possibly. By supporting the immune system, they may reduce the need for antibiotics in some cases, potentially slowing the development of resistance.
Are any specific foods that fight infection particularly helpful for older adults whose immune systems tend to weaken?
Yes. Food containing vitamin D (fatty fish, fortified foods) and zinc (oysters, beans) are vital for older adults.
Are there any foods that fight infection that might be harmful if consumed excessively?
While generally safe, some foods like garlic or ginger can interact with certain medications. Moderation is key.
Do genetic factors influence how effectively foods that fight infection work for different individuals?
Research is continuing, but initial studies suggest that genetics may have something to do with how individuals respond to specific nutrients and their impact on the immune system.
How can I incorporate more foods that fight infection into my diet without drastically changing my eating habits?
Start small: Add some berries to your breakfast, swap a sugary snack for nuts, or incorporate more leafy greens into your dinners. Gradually increasing variety will lead to lasting changes.
Health Disclaimer: The information on this website is for educational uses only and is not a substitute for professional medical advice. Always consult an authorized healthcare provider for any health concerns before using any herbal or natural remedy. We do not establish, treat, cure, or prevent any disease. Reliance on any material from this website is solely at your own risk. We are not responsible for any adverse effects resulting from the use of information or products mentioned on this website.
REFERENCES
- George D. Pamplona-Roger, M.D. “Encyclopedia Of Foods and Their Healing Power.” George D. Pamplona-Roger, M.D. Encyclopedia Of Foods and Their Healing Power. Trans. Annette Melgosa. Vol. 2. Chai Wan: Editorial Safeliz, 2005.348, 367, 358, 357, 366, 362-363.
- UC Health: You Are What You Eat: Choose Foods that Boost Immunity and Fight Infection https://www.uchealth.com/en/media-room/covid-19/boost-immunity-with-food
- Healthline: 15 Foods That Boost the Immune System: Citrus, Bell Peppers & More https://www.healthline.com/health/food-nutrition/foods-that-boost-the-immune-system
- Nutrition and Immunity: The Nutrition Source | Harvard T.H. Chan School of Public Health https://www.hsph.harvard.edu/nutritionsource/nutrition-and-immunity
- Vitamin D: Martineau AR, Jolliffe DA, Hooper RL, et al. Vitamin D supplementation to prevent acute respiratory tract infections: systematic review and meta-analysis of individual participant data. BMJ. 2017;356:i6583.
- Zinc: Wessels I, Maywald M, Rink L. Zinc as a Gatekeeper of Immune Function. Nutrients. 2017;9(12):1286.
- Selenium: Avery JC, Hoffmann PR. Selenium, Selenoproteins, and Immunity. Nutrients. 2018;10(9):1203.
- Vitamin C: Carr AC, Maggini S. Vitamin C and Immune Function. Nutrients. 2017;9(11):1211.
- Gut Microbiome: Zheng D, Liwinski T, Elinav E. Interaction between microbiota and immunity in health and disease. Cell Res. 2020;30(6):492-506.
- Antibiotic Resistance: CDC: Antibiotic Resistance Threats in the United States, 2019 https://www.cdc.gov/drugresistance/pdf/threats-report/2019-ar-threats-report-508.pdf
Last update on 2024-07-26 / Affiliate links / Images from Amazon Product Advertising API