The immune system is one of the best defenses against illness. The National Institute of Allergy and Infectious Diseases defines the immune system as "a network of cells, tissues and organs that work together to defend the body against attacks by 'foreign' invaders such as bacteria, parasites, and fungi. In other words, the job of the immune system is to protect healthy tissue from diseases such as the flu, the common cold, etc.
One way to help keep the immune system healthy and working well is by eating a healthy diet that is nutrient dense and includes a wide variety of different foods. Research studies have found that nutrients are most effective when taken in balance of each other and are included as part of a healthy diet.
Nutrients that Affect the Immune System
- Vitamin E: An antioxidant that protects that body against the damaging effects of unstable substances called free radicals. Food sources include corn, nuts, seeds, olives, spinach and other green leafy vegetables.
- Vitamin C: Promotes resistance to infection through its involvement with the immunological activity of white blood cells. Food sources include oranges, sweet peppers, broccoli, strawberries, grapefruit, cantaloupe, mango and kale
- Vitamin A : Helps form and maintain healthy teeth, skeletal and soft tissue, mucous membranes and skin. It is also an antioxidant that protects cells from damaged caused by free radicals. Food sources include eggs, meat, milk, cheese,liver, kidney and cod.
- Vitamin B6: Helps maintain the health of the lymphoid organs that make white blood cells, which fight infection. Food sources include potatoes, banana, rice, chicken, beef, tuna, avocado and wheat.
- ZInc: An Important mineral that is needed for the body' s immune system to work properly. It plays a role in cell division, cell growth and wound healing. Food sources include beef, pork, lamb, peanuts and legumes
Eating for a Healthy Immune System: By making some small changes to every day eating patterns and by focusing eating habits on foods that can support the function of the immune system, it is possible promote good health.
- Begin the day with a healthy breakfast. Make sure to include foods that are high in antioxidants such as orange juice and high fiber cereals.
- Snack on raw veggies, add tossed salads and fresh fruits to meals to power pack nutrient-rich foods into the day.
- Include whole grain foods. Whole wheat breads, brown rice and whole grain cereals can enhance fiber intake and provide protective antioxidants.
- Choose lean proteins such as chicken, fish, nuts and dried beans to boost the intake of important minerals.
No one likes to be sick, so eat the way to a healthy immune system. By maintaining a well balanced diet that contains a wide variety of nutrient rich foods, we can help protect ourselves from infection and illness. Our super foods are the most efficient way to get the most nutrients to help build your immune system especially in today's fast paced world.
START TAKING CARE OF YOUR BODY TODAY!!!!
