Just like your body’s tissues and cells work together to resist and defend against unwanted bacteria intrusions, infections and diseases, there is a relationship between diet, nutrition and immunity.   The foods you eat can affect all of your body’s tissues and cells.

To achieve optimal health, you should also exercise and reduce stress.  If you are eating well and your immune system is functioning normally, diet will not enhance your immune system, rather it will provide the necessary nutrients to protect and strengthen your immune system.

The best diet for your immune system is probably a low-fat, low-sodium, low-sugar, high-fiber, high-protein (but not animal protein) diet.  You should eat foods rich with:

• Antioxidants
• Carotenoids
• Bioflavonoids
• Zinc
• Magnesium
• Calcium
• Selenium
• Chromium
• Potassium
• Omega-3 fatty acids

High-fat diets have been linked to certain kinds of cancers and associated with a higher rate of tumors and heart disease.  If you have high blood pressure or cholesterol - which directly affects your heart – you should eat a balanced diet to improve your immune system.  The best way to improve your heart (and immune system) is by changing your diet.

The National Institutes of Health (NIH) conducted research called “Dietary Approaches to Stop Hypertension (DASH)”, which tested the effects of nutrients in food and how they relate to blood pressure.  This diet included fruits, vegetables, low-fat dairy foods, whole grains, poultry, fish and nuts, as well as reduced amounts of fats, red meats and refined foods.  DASH is a popular diet with many nutritional experts.
 
Every person is different, so you should also consult your doctor or health expert before you do anything.  Here are some food strategies to improve your immune system and reduce your blood pressure:

According to the American Heart Association, a healthy diet includes:

• Eating a variety of whole vegetables and fruits
• Eating colorful fruits and vegetables
• Choosing whole fruits over juices
• At least half your grain intake from whole foods
• Reducing your intake of any beverages and foods with added sugars

Avoid the following foods:

• Any foods with salt, soda, sodium or MSG
• Canned veggies, unless they are sodium-free
• Toothpaste containing saccharin or baking soda
• Diet soda
• Sugar substitutes
• Soy sauce
  

If you are just trying to boost your immune system, eat the following zinc-rich foods:

		Lentils	Oatmeal
		Yogurt (low-fat to no-fat only)	Whole wheat bread
		Lima beans	Turkey
		Baked potato	Low-fat milk
		Crab	Pork (rarely)
		Salmon (often)	Clams
		Lobster	Peas
		Beef (rarely)	Lamb (rarely)
		Brown rice	Crimi mushrooms

Eat the following selenium-rich foods:

		Asparagus	Garlic
		Mushrooms	Beef
		Seafood – some fish

Eat the following potassium-rich foods:

		Honeydew, cantaloupe, or watermelon	Apricots
		Prunes	Banana
		Lean veal	Pumpkin
		Lima beans	Spinach
		Sardines	Cod not processed
		Milk – low-fat	Stewed tomatoes
		Potatoes	Orange juice
		Peas	Flounder
		Sweet potatoes	Green beans
		Peaches	Potatoes
		Squash – winter is best
		Yogurt – low-fat

Eat the following magnesium-rich foods:

		Beans and legumes	Okra
		Broccoli	Oysters
		Spinach	Chard
		Tofu	Croaker
		Scallops	Whole grains
		Mackerel	Nuts & Seeds

Eat the following calcium-rich foods:

		Broccoli	Perch
		Turnip greens	Tofu
		Cheese – but only low-fat cheeses	Salmon
		Dairy products – only low-fat	Almonds
		Barley	Bran
		Brazil nuts	Brown rice
		Brussel sprouts	Cabbage
		Carrots	Cauliflower
		Coconut	Corn meal
		Egg yolks (no more than 1-2 per week)	Figs
		Hazelnuts (filberts)	Leafy Greens
		Kelp	Lentils
		Millet	Oats
		Prunes	Rye seeds
		Sesame seeds	Soy milk
		Watercress	Whole wheat

Other good foods to help lower your blood pressure:

		Asparagus	Celery
		Currants	Chocolate
		Dandelion	Garlic
		Onion	Kiwi
		Mangos

If you have diabetes or any diabetic symptoms and you want to improve your immune system, add chromium-rich foods to your diet:

		Romaine lettuce	Onions
		Tomatoes	Potatoes
		Oysters	Liver

Eat fruits and vegetables that help balance sugar:

		Apples	Pumpkin
		Onions	Leeks
		Garlic	Berries
		Cabbages	Dandelions
		Artichokes	Carrots

Eat low-glycemic fruits and vegetables (partial list):

		Apples	Artichokes
		Asparagus	Avocado
		Broccoli	Cauliflower
		Celery	Cucumber
		Eggplant	Lettuce
		Summer squash	Zucchini
		Tomatoes	Cherries
		Grapefruit	Peach
		Peanuts	Peppers
		Pear	Spinach

In terms of portion sizes and amounts, everyone is different.  Check out the food pyramid to determine your needs.  Also, try to maintain a healthy body weight.

Read Labels! 

You can’t believe what manufacturers tell you.  The U.S. Food & Drug Administration developed definitions that appear on most food packages:

• “Cholesterol-free” means less than 2 milligrams of cholesterol and 2 grams or less of fat
• “Low cholesterol” means 20 mg or less of cholesterol and 2 grams or less of saturated fat
• “Fat-free” means less than ½ gram of fat per serving
• “Low fat” means 3 grams or less of fat per serving
• “Reduced fat” means at least 25 percent less fat than other brands of same food
• “Low sodium” means the food has 140 mg or less or sodium per serving
• “Very low sodium” means the food has 35 mg or less of sodium
• “Salt-free” means that the food has 5 mg or less or sodium
• “Light sodium” means that this product has 50% less sodium than the original
• “Reduced sodium” means that this product has 25% less sodium than the original

Avoid any product with disodium hydroxide, monosodium glutamate (MSG), sodium benzoate, sodium hydroxide, sodium nitrite, sodium, proprionate and sodium sulfate.  You can bet those items are high in sodium.  Also be careful of baking products that contain baking soda or powder.  I would also avoid salt substitutes and, if you have to have one, consult your doctor before using.