Antioxidants and your immune system

One of the best ways to help keep your immune system strong and help to guard against illness and disease might surprise you: shop in your supermarket’s fruit and veg aisle. Antioxidants, such as vitamin C, lycopene and beta-carotene are in many fruits and vegetables. The British Dietetic Association says some phytochemicals such as flavonoids, glucosinolate and phyto-oestrogens "act as antioxidants, which may reduce damage to cell DNA and cell membranes. Other phytochemicals are thought to influence the activation of carcinogens (cancer causing agents), or increase the level of protective liver enzymes."

What are antioxidants? They are vitamins, minerals, and other nutrients that studies suggest may protect and repair cells from damage caused by free radicals. Many experts believe this damage plays a part in a number of chronic diseases, including narrowing of the arteries (atherosclerosis), cancer and arthritis. Free radicals may also interfere with your immune system. The theory is, fighting off damage with antioxidants may help keep your immune system healthy and therefore better able to ward off infections and other ilness, although more research is needed.

Antioxidants for immunity: Where to find them

Adding more fruit and vegetables of any kind to your diet will improve your health. The NHS says: "Fruit and veg are packed with essential vitamins, minerals, antioxidants and fibre that can help reduce the risk of diseases like cancer and heart disease." But some foods are higher in antioxidants than others. The three major antioxidant vitamins are beta-carotene, vitamin C and vitamin E. You will find them in colourful fruits and vegetables - especially those that are purple, blue, red, orange or yellow. To get the greatest benefits from their antioxidants, eat these foods raw or lightly steamed. Do not overcook or boil.

Beta-carotene and other carotenoids: apricots, asparagus, broccoli, cantaloupe, carrots, corn, green peppers, kale, mangoes, turnips, nectarines, peaches, pink grapefruit, pumpkin, squash, spinach, sweet potato, tangerines, tomatoes and watermelon.

Vitamin C: berries, broccoli, brussel sprouts, cantaloupe, cauliflower, grapefruit, honeydew melon, kale, kiwi fruit, mangoes, nectarines, oranges, papaya, red, green or yellow peppers, snow peas, sweet potato, strawberries, and tomatoes.

Vitamin E: broccoli, carrots, chard, mustard and turnip greens, mangoes, nuts, papaya, pumpkin, red peppers, spinach and sunflower seeds.

Other super foods that are rich in antioxidants include:

•     prunes
•     apples
•     raisins
•     all berries
•     plums
•     red grapes
•     alfalfa sprouts
•     onions
•     aubergines
•    beans

Vitamins are not the only antioxidants in food. Other antioxidants that may help boost immunity include:

• Zinc: Found in oysters, red meat, poultry, beans, nuts, seafood, whole grains, fortified cereals and dairy products;
• Selenium: Found in brazil nuts, tuna, beef, poultry, and fortified breads and other grain products.