A healthy immune system is dependent on proper nutrition. A strong immune system can provide protection against seasonal illnesses and other health problems. No single food or supplement can prevent disease, but you can help support your immune system by including these nutrients in your overall diet plan on a regular basis.
Vitamin A: helps to regulate the immune system and protects against infection by keeping the health of the skin, mouth, stomach, intestines, and respiratory system. This vitamin can be found in foods like sweet potatoes, carrots, broccoli, spinach, red peppers, apricots, eggs, or “fortified vitamin A” foods like milk or some cereals.
Vitamin C: helps the immune system by stimulating antibody formation. Include this vitamin in your diet by eating citrus fruits like oranges, grapefruit, and tangerines, or red pepper, papaya, strawberries, tomato juice, or foods fortified with vitamin C like certain cereals.
Vitamin E: As a powerful antioxidant, it aids in immune function. Include vitamin E in your diet by eating blueberries, fortified cereals, sunflower seeds, almonds, vegetable oils (such as sunflower or safflower oil), hazelnuts, and peanut butter.
Zinc: aids in the proper functioning of the immune system and can aid in the healing of wounds. Zinc can be found in seafood, lean meat, poultry, milk, whole grains, beans, seeds, and nuts.
Other nutrients that support the immune system and contribute to good health include probiotics, beta-glucans, B12, copper, folate, selenium, and iron. Also, keep in mind that every part of your body, including your immune system, functions best when it is protected from environmental assaults and boosted by healthy living strategies such as these:
- Do not smoke
- Diet rich in fruits and vegetables
- Regular physical activity
- Maintain a healthy weight
- If you consume alcohol, do so in moderation.
- Getting enough sleep
- Take precautions to avoid contamination, such as washing your hands frequently and thoroughly.
- Try to minimize stress