Want to fight off that illness that’s spreading
around the office or your child’s school? Aside from practicing good hygiene,
boosting your immune system is a great way to start.Your diet plays a part in strengthening your immune
system. Sadly, too many of us don’t eat enough of the fresh fruits, vegetables
and other foods we need to keep ourselves healthy year-round. You can’t just
eat an orange or grapefruit and expect one quick burst of vitamin C to prevent
a cold. A truly healthy immune system
depends on a balanced mix of vitamins and minerals over time, plus normal
sleep patterns and a hefty dose of exercise.
With some exceptions, it’s best to get your
vitamins and minerals from your food rather than in pill form. Here are some
tips for getting the top vitamins your immune system needs to perform.
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
Like vitamin C, 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
This important vitamin — part of nearly 200
biochemical reactions in your body — 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
For
vitamin A, go colorful. Foods that are high in
colorful compounds called carotenoids — carrots, sweet potatoes, pumpkin,
cantaloupe and squash — are all great options. The body turns these carotenoids
into vitamin A, and they have an antioxidant effect to help strengthen the
immune system against infection
Vitamin D
As mentioned above, it’s best to get most of your
vitamins from food, but vitamin D may be the exception to that rule. You can increase
your intake through foods such as fatty fish (salmon, mackerel, tuna and
sardines) and fortified foods such as milk, orange juice and cereals. Many
people have a hard time absorbing vitamin D from food, so if you have a vitamin
D deficiency, talk to your doctor about supplements.
Folate/folic
acid
Folate
is the natural form, and folic acid is the synthetic form, often added to
foods because of its health benefits. To get more folate, add more beans and
peas to your plate on a regular basis, as well as leafy green vegetables. You
can also get folic acid in fortified foods (check the label) such as enriched
breads, pastas, rice and other 100 percent whole-grain products
Iron
Iron, which helps your body carry oxygen to cells,
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. But never
fear, vegetarians: You can get other forms of iron in beans, broccoli and kale.
Selenium
Selenium seems to have a powerful effect on the
immune system, including the potential to slow the body’s over-active responses to certain
aggressive forms of cancer. You can find it in garlic, broccoli, sardines,
tuna, brazil nuts and barley, among other foods.
Note;
Depending
on where you live and what time of year it is, you can’t always get your hands
on high-quality fresh produce. Keep this in mind: Frozen is fine. Manufacturers
freeze frozen fruits and veggies at “peak” ripeness, which means they’ll pack a
similar nutritional value as their fresh counterparts. Just choose plain frozen
foods rather than those with added sugars or sodium.
Article courtesy of health essentials
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