| Nutrition and The Immune
System
GMHC'S Nutrition & Wellness Program
WHAT IS THE IMMUNE SYSTEM?
The immune system is a group of organs and cells that defend the
body against infection, disease and foreign substances. It keeps
you healthy and strong.
NUTRITION & THE IMMUNE SYSTEM
Because HIV attacks the immune system you want to make sure you
keep it as strong as possible. You can do that by eating a healthy
diet!
Food provides you with many of the nutrients you need to maintain
a healthy body. A healthy balance of all nutrients helps support
the immune system.
CARBOHYDRATES
Carbohydrates supply the immune system with energy so that it can
work better and fight disease.
Increase whole grain complex carbohydrates, such as:
- Whole-wheat bread
- Brown rice
- Whole-wheat pasta
- Grains like whole-wheat couscous, quinoa, barley
- Cereals like oatmeal, shredded wheat, bran cereals
Limit simple sugars, such as:
- Sugar, brown sugar, honey
- Candy
- Malta
- Soda
Limit processed carbs, such as:
- White bread products
- Cakes, cookies, pies
PROTEINS
Proteins make enzymes, which help the immune cells kill germs,
viruses, bacteria etc. They also help keep the GI tract and immune
system healthy.
Choose lean meats:
- White meat turkey
- Lean pork (ham)
- White meat chicken
- Lean red meats
- Fish
Choose plant proteins:
- Nuts and beans
- Peanut butter
- Tofu and other soy products
Limit high fat meats
- Take the skin off chicken
- Trim the fat off steak and pork
- Limit bacon, sausage, salami and other high fat meat
FATS
Fats are necessary for the body and immune system to work properly.
They serve as fuel for the immune cells.
Choose Omega-3 fats (They boost the immune system!), such
as:
- Cold water fish like, salmon, mackerel, herring, halibut, albacore
tuna, anchovies, trout and sardines
- Flaxseeds oil, canola oil (cold pressed oils are best)
- Walnuts, flaxseeds, pumpkin seeds, soybeans and tofu
Limit Saturated Fats (They keep the immune system from
working properly):
- Choose lean sources of saturated fat such as chicken (without
skin), low-fat dairy, lean cuts of beef and pork
- Avoid coconut oil, palm oil and hydrogenated vegetable oils
(Crisco).
OTHER NUTRIENTS THAT ENHANCE THE IMMUNE SYSTEM
Phytochemicals, vitamins and minerals are substances found in plant
foods that help to boost the immune system.
Add color to your plate:
- Increase your fruit and vegetable intake to 3 - 5 per day
- Choose dark green vegetables, such as spinach, kale, collards
and mustard greens.
- Choose cruciferous vegetables like broccoli, cabbage and Brussels
sprouts
- Go for vibrant reds, yellow and oranges by choosing foods like
red and yellow peppers, oranges, watermelons, grapefruits, oranges
and squash
Add spice to your food:
- Use onions, leeks, shallots and garlic
- Use herbs such as oregano, basil, thyme, rosemary and dill to
add flavor and nutrients to your food.
© 2003 Gay Men's Health Crisis |
home 
