How to eat immune boosting foods for less cold and flu in this winter

Best immune system boosting common foods

This is my 4rth article on cold and flu season. In the last blog we saw How to diminish the spreading of cold and flu germs in your house. Catching a cold or flu at least once a year is inevitable for most of people. In this article you will see how to eat immune boosting foods.

 

We can give our body’s defense system a good base with a balanced, nutritious diet: whole grains, fruits and vegetables, and low-fat but nutrient-rich dairy and protein, with some beneficial fats from foods like nuts and fish. But keep an eye out for a few nutrients that your immune system especially depends on:

Eat more Vitamin A

This antioxidant vitamin plays an integral role in maintaining our physical barriers to infection – skin, mucous membranes, and intestinal linings.

Good Food sources

Carrots, kale, chard, collard greens, cantaloupe, tomatoes, and basil, among many other produce section choices.

Eat more B vitamins

 This family of nutrients is involved in cellular energy production, so they support the immune cells in general.

Good Food sources

Plain white mushrooms are a great source of several of the B’s. Almost all types of green vegetables contain plenty of B vitamins. But to get much B6 and B12, you’ll have to add meat, fish, or dairy aisles.

Vitamin E

This antioxidant vitamin supports healthy skin, our immune system’s first and largest protective mechanism – your skin prevents infection by keeping out germs and viruses.

Good Food sources

Mustard, turnip, collard greens, and chard; sunflower seeds and almonds; papaya, kiwifruit, and blueberries.

More Selenium

 We need only a very small amount of this antioxidant mineral. It is involved in most processes in our cells and is required for a health immune system.

Good Food sources

To get your daily fill of selenium, you need only eat one Brazil nut. You can also get selenium from mushrooms, cod, snapper, tuna, halibut, salmon, shrimp, eggs, turkey, oats, or barley.

Zinc intake

Zinc supports the immune system by making sure your immune cells are healthy and functional to fight off possible infections.

Good Food sources

Beef, lamb, and calf’s liver, pumpkin seeds, basil, thyme, sesame seeds; a variety of greens;, squash, asparagus, miso, maple syrup, and mushrooms.

Eat more Probiotic food

Probiotics are good bacteria that may help your immune system in the battle against micro-organisms that might cause disease. Probiotics also support healthy digestion of the vitamins and minerals you need for general health.

Good Food sources

Probiotic foods include fermented items like yogurt, miso, some cheeses, kimchi, sauerkraut, and pickles.