Eating mushrooms could help boost your immune system

With winter on the way, so is the season for colds and flu, especially as this is when the swine flu outbreak is expected to reach its height. Good hygiene is important but eating mushrooms as part of a healthy balanced diet will also help boost your immune system, giving added protection.

Research carried out at Tufts University in Massachusetts found that a diet of mushrooms may promote innate immunity - the body's first line of defence - against viruses. This involved feeding mice a diet of white button mushroom powder for 10 weeks and examined how mushroom intake was able to enhance the body's own bug fighters, killer cells and cytokines, the latter being hormone-like proteins that play an important role in defending the body against viral infections and tumours*.

Leading UK dietician Dr Sarah Schenker commented: "Strong immunity depends on adequate intake of nutrients many of which are provided in good amounts by mushrooms. Now new research shows that mushrooms can help fight against viruses, they should be an important component of a healthy and varied diet this winter."

Mushrooms are a potent source of antioxidants and are packed with B vitamins and the essential minerals potassium, selenium and copper; they are low in fat and calories and their high water and fibre content makes them a filling and satisfying ingredient of any meal; and they contribute to our 5-a-day, helping to keep us healthy and feeling virtuous.

Boosting immunity through the diet is a simple and cost effective measure that everyone can follow. To help you on your way Sarah has devised three delicious super combo mushroom recipes which contain a range of other healthy ingredients: onions, garlic, chilli and root ginger (provides phytochemicals); peppers (provides vitamins A and C); lentils, brown rice, chick peas and other wholegrains (provides magnesium, zinc and vitamins B6 and E); watercress (provides vitamin C); spinach (provides magnesium and vitamins C and E); orange and lemon (provides vitamin C); carrots, dried apricots and sweet potatoes (provides vitamin A); avocado (provides magnesium, vitamins E, B6); mackerel (provides omega 3 fats, magnesium, selenium, zinc, vitamins B6 and B12) and nuts and seeds (provides magnesium, selenium, zinc, vitamins B6 and E).

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