Nibble This Tart, Juicy Treat to Boost Immunity
A brilliant prescription for revving up your immunity? Yep, it's just like the old saying: an apple a day.
Studies have revealed that pectin, a special kind of fiber found in apples, may help boost levels of immune-supportive proteins. So crunching one a day could very well help keep the doctor away this cold season.
Immune-System Makeover
Apples aren't the only source of pectin. You'll find it in pears, citrus, and other fruit, too. And in a recent animal study, this soluble fiber helped increase levels of interleukin-4, a compound that stimulates production of infection-fighting mast cells. And as a result, munching on pectin weakened illness severity and duration in the test subjects. (Here are four more foods that feed a strong immunity.)
A Good Support System
One catch, though: Soluble fiber wasn't a quick fix. It took about 6 weeks of daily soluble fiber doses to get results. The authors of the study suggest that aiming for 25 to 38 grams of total fiber per day -- both soluble and insoluble -- would be a good immune-supportive goal. So have an apple a day, but add some whole-grain oatmeal, oranges, and beans to your day, too.
Give your immune system an extra leg up with these other boosters:
- Strut your stuff. Find out how a 45-minute walk can rev up your natural defenses.
- Look on the bright side. Discover how being an optimist can reduce your risk for sniffles and sneezes.
- Hit the hay. Here's why a good night's sleep can be an infection-stopper.
