Wednesday, 5 August 2015

Foods to Boost Your Immune System

The Excuse of the Millennium: “I’m sick” (we mean literally)

Here are a bunch of foods that you HAVE to include in your diet to avoid the common ailments and if you can’t include them in your daily diet then supplements will do the job.

Vitamin C
You probably know about vitamin C’s connection to the immune system, but did you know you can get it from much more than just citrus fruits? Leafy green vegetables such as spinach and kale, bell peppers, brussels sprouts, strawberries and papaya are also excellent sources. In fact, vitamin C is in so many foods that most people may not need to take supplements unless a doctor advises it.

Vitamin E
Vitamin E can be a powerful antioxidant that helps your body fight off infection. Almonds, peanuts, hazelnuts and sunflower seeds are all high in vitamin E. So are spinach and broccoli if you prefer to increase your intake through meals rather than snacks.

Vitamin B6
Vitamin B6 is a part of nearly 200 biochemical reactions in your body and is critical in how your immune system functions. Foods high in vitamin B6 include bananas, lean chicken breast, cold-water fish such as tuna, baked potatoes and chickpeas.

Vitamin A
Foods that are high in colorful compounds called carotenoids — carrots, sweet potatoes, pumpkin, cantaloupe and squash — are all great options for Vitamin A. The body turns these carotenoids into vitamin A, and they have an antioxidant effect to help strengthen the immune system against infection.

Vitamin D
You can increase your Vit D intake through foods such as fatty fish (salmon, mackerel, tuna and sardines) and fortified foods such as milk, orange juice and cereals. If you have a vitamin D deficiency, talk to your doctor about supplements.

Folic acid
Folic acid is often added to foods because of its health benefits. To get more folic acid, add more beans and peas to your plate, as well as leafy green vegetables. You can also get folic acid in fortified foods such as enriched breads, pastas, rice and other 100 percent whole-grain products.

Iron helps your body carry oxygen to cells and comes in different forms. Your body can more easily absorb “heme iron,” which is abundant in lean poultry such as chicken and turkey, plus seafood. You can get other forms of iron in beans, broccoli and kale.


Zinc is found in oysters, crab, lean meats and poultry, baked beans (without added sugar), yogurt and chickpeas. Zinc appears to help slow down the immune response and control inflammation in your body.


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