Boosting your immune system with nutrition!

Boosting your immune system with nutrition

What we eat is essential in boosting the immune system and function. Therefore, the following essential micronutrients and minerals will offer the body a boost of defense against viruses, health conditions linked to inflammation.

1. Vitamin C is an antioxidant, gives collagen support and protein metabolism.

Ex. sweet pepper, orange, broccoli, grapefruit, papaya, mango strawberries, kale, sprout

2. Vitamin E antioxidant helps fight infection.

Ex. almonds, peanuts, sunflower seeds, spinach, broccoli

3. Vitamin B6 is essential for biochemical reactions in your body

Ex. banana, chicken breast, Coldwater fish

4. Vitamin A helps strengthen immunity.

Ex. carrots, sweet potato, pumpkin, cantaloupe, and squash

5. Vitamin D signals an antimicrobial response to certain bacteria.

Ex. fatty fish such as salmon, mackerel, tuna, and sardines.

6. Zinc slows down the immune response, controls inflammation, and supports immune system function and wound healing, including mouth sores.

Ex. Oyster, beef, legumes, seeds

7. Iron supports red blood production and transports oxygen.

Ex. Green leafy vegetables, legumes, nuts, red meats, liver, and oats.

8. Selenium slows the body’s overactive response to cellular cancer and supports thyroid health, oxidative protection, reproduction

Ex. tuna, sardines, Brazil nuts, broccoli

9. Supplementing the diet with Echinacea will also help the individual fight common colds and flu viruses by activating chemicals that decrease inflammation.

10. Garlic contains 100 sulfuric compounds and is powerful enough to wipe out bacteria and infection; it is best taken in the raw state since water and heat diminish antibiotic effects.

11. Essential Fatty acid such Omega-3, EPA-DHA is also vital to immune function through minimizing inflammation.

Ex. Flax seeds, chia seeds, salmon, walnuts, cod liver oil