10 foods that support your immune system
DIETITIAN ADVICE -
One of the main ways to stay healthy is to eat wholesome natural foods. We have an opportunity at least three times a day to choose nutritious foods to help maximize our wellbeing and support our immune system. Here are 10 life-giving foods that can help boost your immune system when eaten on a regular basis.
- Raw nuts and seeds. The vitamin E from nuts and the phosphorous and magnesium from seeds help to maintain a strong immune response. Healthy fats allow fat-soluble vitamins to absorb. Almonds, sunflower seeds, and walnuts are some of the best raw nuts and seeds.
- Citrus fruits. Vitamin C is influential in producing white blood cells that help fight off infections. Vitamin C is needed on a daily basis so limes, lemon, oranges, and clementines are great fruits to have stocked in your fruit bowl.
- Bell peppers. Red, orange, and yellow bell peppers are also loaded with vitamin C. Beta carotene is a key nutrient in peppers that helps maintain eye and skin health.
- This root vegetable that is used as a spice can help with blood flow and may help lower blood pressure.
- Fresh ginger root can help decrease inflammation and help with nausea.
- This leafy green has topped many super-food lists for a reason. Spinach is packed with antioxidants, vitamin C, and beta carotene. Light cooking helps the nutrients in spinach absorb and it allows other essential acids to be released.
- Plain yogurt. You’ll find many different types of yogurt at the grocery store. However, plain protein-rich yogurt is the best. It is packed with vitamin D which helps regulate our immune system and support our bodies’ natural defenses.
- This brightly colored spice has long been used to help fight inflammation and help treat rheumatoid and osteoarthritis. This is a key ingredient in many curry sauces.
- The zinc in many types of shellfish helps our immune system function properly. Getting our daily value of zinc, but not exceeding it, is key to good health.
- This tiny fruit is one of the most nutrient-dense foods in the produce department. It’s full of folate, vitamin K and potassium.
Remember that good nutrition starts with balance, variety, and moderation. Eating just one of these foods won’t magically help you fight off infection. However, they can all work together to make your body healthy and strong.
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