A doctor recommends five "superfoods" to strengthen the immune system.

Eating the right foods is crucial for enhancing your immune system.

So how do we choose?

As an immunologist and functional medicine doctor, I believe that any nutrient-dense food that's rich in vitamins and minerals is an immune superfood.

Some foods are particularly beneficial for a strong and healthy immune system, and I always make sure to include these five superfoods in my diet.

1. Mushrooms

For millennia, mushrooms have been a vital component of traditional Chinese medicine. Now, modern science can explain how these fascinating fungi can positively impact our immune system, either enhancing, directing or modulating it, based on the species used.

Maitake mushrooms, also known as "hen-of-the-woods" or "chicken-of-the-woods," not only taste great in tacos but can also boost Th1 cytokines, which aid in fighting bacterial infections by stimulating the cellular immune response.

Shiitake mushrooms have immune-boosting benefits, including an increase in NK and Cytotoxic T cells, which are advantageous in fighting viruses and cancer cells.

The reishi mushroom has been found to increase the Th1 cytokine response and enhance the effectiveness of chemotherapeutic drugs in several studies. Moreover, reishi mushroom extracts can boost the immune response against specific strains of herpes virus.

Capsules are the most convenient form of reishi mushrooms since they have a hard outer shell that makes them inedible.

2. Ginger

Ginger's strong anti-inflammatory and antioxidant properties are due to the spicy, aromatic root's compounds called gingerols, which have shown promise in preventing cardiovascular disease by reducing oxidative stress in blood vessels and inflammation in the heart area.

Research shows that ginger extract can prevent liver disease caused by alcohol and block kidney damage caused by chemotherapy drugs.

I frequently suggest ginger to patients experiencing nausea, bloating, and other GI issues due to microbiome imbalances. Ginger can be added to savory dishes, smoothies, and ginger tea, or ginger shots can be consumed plain or diluted in water.

3. Broccoli sprouts

Broccoli sprouts have been receiving a lot of attention recently due to their potent immune-supportive biochemical, sulforaphane.

NRF-2, a compound in our cells, is induced by sulforaphane and helps increase the production of other antioxidants, leading to an increase in the levels of several antioxidant compounds.

NRF-2 has the potential to reduce inflammation, which is a common characteristic of various diseases such as cancer, chronic obstructive pulmonary disease, and liver disease.

While most cruciferous vegetables, including cauliflower and broccoli, are rich in glucoraphanin, which turns into sulforaphane during digestion, young broccoli sprouts contain up to 100 times more sulforaphane than mature broccoli.

Eating broccoli sprouts raw, such as in salads, is the best way to consume them as sulforaphane is easily broken down by cooking. I strive to consume two ounces of broccoli sprouts weekly.

4. Garlic

Not only does garlic enhance the flavor of food, but it also contains several compounds that support the immune system.

NK cells, a type of immune cell with enzyme-filled granules, are activated by garlic, which has been found to stimulate the immune system in studies.

Garlic has anti-inflammatory properties and can protect the heart by reducing cholesterol and blood pressure levels.

It’s also fabulous for fortifying our gut, for several reasons:

• Consuming foods that contain Lactobacillus, a natural probiotic found in the GI tract, can increase the levels of beneficial bacteria in the body.
• It’s known to be antibacterial, antiviral and antifungal.
• It can fix bacterial imbalances in the gut that may be driving inflammation.

Garlic can be incorporated into almost any recipe, so use it whenever you can, and if you're not a fan of the taste, you can find it in supplement form.

5. Turmeric

If I had to choose one natural compound for its immune-boosting properties, I would opt for turmeric root.

Curcumin, a magical compound found in the bright yellow-orange root, offers numerous benefits.

• It can buffer high cortisol levels.
• Suppressing some immune changes at the root of autoimmune diseases can help reduce chronic inflammation throughout the body.
• The consumption of probiotics promotes the expansion of advantageous microorganisms in the digestive system and decreases the prevalence of pathogenic bacteria.
• It’s effective for minimizing joint swelling in rheumatoid arthritis.

Although turmeric imparts a bright yellow hue to your skin, tongue, and teeth, it is not well-absorbed in the GI tract, so you need to consume large amounts of it to achieve immune-modulation effects.

The most effective way to obtain curcumin is through supplements, and dosages are customized according to individual requirements. For overall wellness, I suggest taking 1,000 milligrams daily, divided into smaller doses.

Dr. Heather Moday is a board-certified allergist, immunologist, and functional medicine physician who wrote "The Immunotype Breakthrough: Your Personalized Plan to Balance Your Immune System, Optimize Health, and Build Lifelong Resilience." She can be followed on Instagram @theimmunityMD and Facebook.

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