Boost Your Immune System with a Healthy Diet
Nutrients That Can Help Maintain the Health of Immune System
1. Protein –the amino acids from protein form the building block of all body cells including the cells that power the immune system. Eat a variety of protein foods. These include:
a. Eggs, lean meat, poultry, and seafood
b. Beans and peas, soy products
c. Unsalted nuts and seeds
2. Vitamin A – helps regulate our immune system and protects you from infections by keeping skin and tissues in your mouth, stomach, intestines and respiratory system healthy. Good food sources are yellow, orange, and green vegetables and fruits like:
a. Sweet potatoes, carrots, and squash
b. Kale, spinach
c. Peaches, apricots
3. Vitamin C –one of the most important antioxidant, it helps in the formation of antibodies and boosting immunity. Get vitamin C from these foods:
a. Citrus foods- oranges, tangerines, and grapefruits
b. Strawberries, blueberries, pomegranate
c. Bell pepper, broccoli, and potatoes
4. Vitamin E- an antioxidant that helps improve immune function by protecting essential fatty acids and cell membranes in the body. Foods high in Vitamin E are:
a. Almonds, peanut butter, hazelnuts, sunflower seeds
b. Vegetable oils
5. Zinc – Helps the immune system work properly and help heal wounds.
Can be found in:
a. Lean meat, poultry, seafood, milk
b. Whole grains and whole grain products
c. Beans and nuts
6. Vitamin B6 –supports a healthy immune system because it is needed to
create antibodies that fight infection. Good sources includes:
a. Whole grains
b. Lean pork, fish, chicken.
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