When we think about the immune system, we typically think of consuming healthy diets, having healthy lifestyles that include exercise, plenty of sleep, reducing stress and getting all the necessary vitamins and minerals. And yes, all these things are important to living strong healthy lives.
Yet, there is a little-known substance that can switch on the immune system strengthening the body’s ability of to detect, destroy and keep diseased cells from replicating. It’s called Beta-Glucan.
Beta-glucan can play a large role in our overall health. You might be asking:
What is Beta-glucan?
How can it support my health?
What are the top dietary sources?
Let’s take a closer look at what it is and how to include it in an overall health strategy.
What is Beta-Glucan?
Beta-glucans are soluble fiber (a natural polysaccharide) found within the cell walls of certain grains, mushrooms and yeast that supports the immune system in a number of ways.
How can it support our health?
Beta-glucan prepares our immune cells to find, target and destroy disease and tumor cells. It does this by triggering the ‘anti-body antigen response’ within the immune cell so it can recognize and kill the damaged cells. With the addition of beta-glucan, our immune cells, T-cells, macrophages and NK (natural killer) cells are activated and work together to prevent infections and inhibit the growth of cancer. The primary role of our NK cells, is to search out and destroy cancer cells every day. Having a supported, sharp and strong immune system has so many benefits. Here are ways beta-glucans can support your overall health:
Assist in preventing viral or bacterial infections
Help to prevent chronic fatigue syndrome and other chronic illnesses
Reduces auto-immune diseases and allergies by regulating an over active immune system
Averts free radicals to support anti-aging
Balances blood sugar
Reduces cardiovascular disease and stroke by helping to lower LDL (bad cholesterol) and triglycerides
Its soluble fiber helps with constipation
What are the top dietary sources?
Beta-glucan can be found in foods as well in supplement form. Here are some of the top sources found in foods:
Oats
Oats are among the top studied food sources and one of the richest in beta-glucan providing 3 to 8 grams per 3.5-ounce serving. This is why oats are known to help lower LDL and total cholesterol levels, reduce the risk of heart disease and manage blood sugar levels.
Barley
Barley contains between 2 to 20 grams per 3.5-ounce serving and like oats is beneficial in lowering cholesterol. This is evidenced with a June 2016 study published in the European Journal of Clinical Nutrition which documented that total and LDL cholesterol was reduced by 7% in people with normal and high levels who ate 6.5 – 6.9 grams of barley beta-glucans per day.
Reishi Mushrooms
Reishi mushrooms are also very rich in beta-glucan. An article published by Memorial Sloan Kettering Cancer Center documented that reishi mushrooms “might strengthen the immune response and help your body fight against bacteria, viruses and other harmful compounds”. Animal lab studies showed that beta-glucan in reishi “helped stop or slow the growth of cancer cells and prevented them from spreading”.
Shiitake Mushrooms
Shiitake mushrooms are another food source high in beta-glucan. Because of their anti-tumor properties, Shiitake have been recommended during cancer treatments due to their anti-tumor effects. A September 2014 PubMed study in Mycobiology showed they were found to also lower cholesterol and blood pressure.
Nutritional Yeast
Nutritional yeast is rich in a specific type of beta-glucan found in yeast. A Pub Med article published in April 2014 Nutrition Journal outlines the immune supporting properties of nutritional yeast.
Additional thoughts
In 1997, the FDA (US Food and Drug Administration) confirmed that eating 3 grams of beta-glucan per day can reduce cholesterol levels. Adding foods rich in beta-glucan into your diet can certainly enhance your overall health and immune system.
Beta-glucan is also available in supplement form. However, Beta-glucan can reduce the efficacy of some medications (immunosuppressant and antihypertensive drugs), so it’s always good to review with your healthcare practitioner prior to adding supplements.
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