A strong immune system can help you avoid illness, disease, and allergies, and also prevent aging and cancer by fostering normal cell development. Nutrition-wise, there are many ways to boost your immune system. For starters, safe food handling and daily adequate intake of all nutrients definitely helps.
Even a mild deficiency of a nutrient can alter your body’s ability to fight infections. Key nutrients which promote immune function include protein, vitamins A, B-6, C, and E, zinc, folate, selenium, and flavonoids. B-6 is essential for healthy lymphoid organs, the production of white blood cells, and fighting off infection, while selenium helps to control inflammation. Zinc, along with vitamin C, can decrease the duration and severity of the common cold, while folate reduces blood homocysteine and inflammation, decreases the risk of heart disease, and prevents birth defects.
In addition, low folate levels are associated with higher risk of cancer. Vitamins C and E act as antioxidants as they neutralize free radicals to save cells from damage, and flavonoids, found in citrus, berries, and some vegetables also have antioxidant properties and can help your immune system function smoothly. It’s easy to get lots of these nutrients into your diet. Here are some guidelines:
1. Start your day with a healthy, nutrient-packed breakfast. Whole-grain cereals, such as Kellogg’s Multi-Grain Cheerios (see label below) or Kashi Go Lean, low-fat yogurt, and orange juice can give you vitamin C, calcium, folate, fiber, and antioxidants. Found in yogurt, probiotics are live and active cultures that may ward off infections by improving the balance of bacteria in the gut.
2. Have pre-washed/pre-cut veggies available at all times. This will make a lunch vegetable salad a cinch; try to include as many colors onto your plate as possible, and add some beef, lamb, or pork to pump up your protein, zinc, and selenium intake.
3. Snack on fresh, whole fruits, nuts, and sip on black tea. This will give you vitamins A, C, E, and other antioxidants.
4. For dinner, add a handful of any type of beans to your pasta, soup, or rice. Beans are high in fiber, folate, and antioxidants.
5. Add in yogurt daily. Yogurt reintroduces good bacteria into the digestive tract to boost immunity. Danactive is a good source or you can try the many types of kefir as well.
Rebecca
