Tis the season for needing as much immune support as you can get! Everyone knows what all is going around out there, and not a single soul wants to get sick.
However, you can do much of the prevention you need by eating the right foods.
These foods have vitamins that can help you prevent illness and help you fight anything you do catch. Most people do not eat nearly enough fruits and vegetables.
The sad fact is that eating healthy occasionally is not nearly effective enough. You must create a habit of eating healthy for a longer time to see results. So, while reading the list below, keep in mind that these foods should be in your diet as often as possible.
The list below includes foods you can eat to boost your immune system:
- Vitamin C Foods: Strawberries, papaya, spinach, brussels sprouts, bell peppers, and spinach. Since so many different foods have this Vitamin, you may not need a supplement. Consult with your doctor first.
- Vitamin E Foods: Almonds, hazelnuts, sunflower seeds, peanuts/peanut butter, and oils found in soybeans, safflower, and sunflower. Vitamin E is a great antioxidant to help fight infection.
- Vitamin A Foods: Cantaloupe, butternut squash, carrots, tuna, meats, dairy, sweet potatoes, dark leafy green veggies, and pumpkin. This vitamin is an infection fighter.
- Vitamin D Foods: Tuna, Vitamin D fortified milk or nut milk, Sardines, Salmon, and Mackerel. It is best to try and get this vitamin directly from food, however it is important to get a supplement if you don’t think you eat enough of it. Ask your doctor first.
- Folate/Folic Acid Foods: Enriched foods such as pasta, rice, bread, and cereals. Also lentils, beans and leafy green veggies. Check food labels for fortified or enriched.
- Iron Foods: Canned light tuna, clams, canned sardines, mussels, turkey, chicken, red meat, and oysters. If you don’t eat meat, you can get iron in kale, broccoli, beans, and iron fortified cereals.
- Selenium Foods: Brazil nuts, cottage cheese, poultry, liver, meat, and seafood.
- Zinc Foods: Chickpeas (Garbanzo beans), baked beans, yogurt, oysters, crab, poultry, and lean meats.
If you can’t get your hands on any of these while they are fresh, frozen food or canned is a good option. You can still get the nutritional benefits of these foods.
Good luck fighting all those nasty things out there. With these foods, you should have quite the advantage.