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Richard Pierce

Who among us doesn't recall that motherly warning, "If you don't want to get sick, you need to eat a well-balanced diet." Yeah, sure, we'd think, pushing the peas around our plates. But research backs up Mom: The best way to strengthen your immunity -- the body's natural defense against disease -- is to consume a variety of nutrients.

"It's all about plant foods -- fresh fruits, vegetables, and whole grains," says Linda Van Horn, professor of preventive medicine at Northwestern University's Feinberg School of Medicine, in Chicago. "Deny yourself these foods on a daily basis, and there's no question you have compromised your immune system."

Studies indicate that eating an array of foods can boost the body's ability to fight off infection, inflammation, and even cancer. Although nutrition experts advocate a well-rounded diet, they also emphasize the importance of several specific nutrients. Some we've been hearing about for years -- vitamin C, for example. Others, including fruit- and vegetable-based nutrients called phytochemicals, have become household terms only recently.

Today, with an abundance of healthful ingredients readily available, it's easier than ever to mind your mother's advice. Even the most potent immune-boosters are simple to cook, and, one hopes, a pleasure to eat.

Immune-Boosting Recipes

Chicken and Barley Soup

Cauliflower-Lentil Curry

Ginger and Beef Kale

Fruit Smoothie

Key Ingredients

The top immune-boosting nutrients and the best sources for them.

Folate (or Folic Acid)

Dried beans, leafy greens (kale, romaine, spinach), fortified cereals, and whole grains

Vitamin B6

Dried beans, fish, some produce (bananas, potatoes, avocados, cauliflower), poultry, lean red meat, and whole-grain breads

Vitamin C

Dark-green vegetables (kale, broccoli), kiwi, and yellow and orange produce (citrus, bell peppers)

Phytochemicals

Deeply hued produce of all colors (blueberries, carrots, sweet potatoes) and dark, leafy greens

Zinc

Dried beans, lean red meat, nuts, poultry, seafood (especially shrimp and oysters), pumpkin and sesame seeds, whole grains, and yogurt

Comments (2)

Anonymous
December 30, 2018
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Anonymous
January 9, 2008
GREAT WAY TO BUILD UP YOUR IMMUNE SYSTEM. THE RECIPES ARE GREAT AND THE SMOOTHIE (FOR LACK OF BETTER WORD) DELICIOUS