Eating for your body is important for your immune health, and it needs these specific nutrients to keep its immune system healthy. These foods have been known to boost the immune system, preventing colds and the flu. Incorporate at least one of these foods from each nutrient into your diet for a boost. Here are 5 types of nutrients that your immune system needs to perform and which foods to find them in.
Vitamin C
Vitamin C is one of those essential vitamins that act as an antioxidant. Antioxidants help fight harmful molecules in the body called free radicals. According to Healthline, vitamin C may help lower blood pressure, prevent an iron deficiency, and protect your memory. The recommended daily intake for vitamin C is 75 mg for women and 90 mg for men. There's some evidence that vitamin C may be particularly helpful in boosting the immune systems of people under major stress. To increase your vitamin C intake, add these foods to your diet:
citrus fruits and juices
kiwi fruit
red and green peppers
broccoli
strawberries
Vitamin E
Vitamin E is also a powerful antioxidant similar to vitamin C. Research suggests maintaining ample levels of vitamin E is crucial for maintaining a healthy immune system, especially among older people. According to the National Institutes of Health, it helps to widen blood vessels and keep blood from clotting within them. In addition, cells use vitamin E to interact with each other and to carry out many important functions. To increase your vitamin E intake look to these:
wheat germ oil
almonds
sunflower seeds
hazelnuts
peanut butter
Zinc
Zinc is an essential mineral involved in the production of certain immune cells. The National Institutes of Health cautions that even mildly low levels of zinc may impair your immune function. The Mayo Clinic reveals that if zinc lozenges or syrup is taken within 24 hours after cold symptoms start, the supplement can help shorten the length of colds. Here are some top food sources with zinc:
oysters
baked beans
cashews
raisin bran
chickpeas
Carotenoids
Another type of antioxidant, carotenoids are a class of pigments found naturally in a number of plants. When consumed, carotenoids are converted into vitamin A. This is a nutrient that helps regulate the immune system. Carotenoids are better absorbed when cooked or eaten with fat. To increase your vitamin A intake, add these foods to your diet:
carrots
kale
apricots
papaya
mango
sweet potato
spinach
collard greens
Omega-3 Fatty Acids
Omega-3 fatty acids are a type of essential fatty acid known to suppress inflammation and keep the immune system in check. Although, it's not known whether omega-3 can help fight off infectious diseases and viruses. Research suggests that omega-3 can protect against autoimmune disorders like Crohn's disease, ulcerative colitis, and rheumatoid arthritis. To increase your omega-3 intake, add these foods to your diet:
oily fish (including mackerel, tuna, salmon, sardines, herring, and trout)
flaxseed
walnuts
chia seeds
Featured photo by iStock photos
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