Foods For A Healthy Immune System
Your immune system helps protect you from various infections and conditions, such as colds, influenza and is an important part of preventing allergies and cancers. In order to function properly, your immune system requires several nutrients that you can get from your diet every day. These nutrients include protein, vitamins A, C, and E, plus the minerals zinc and iron.
Probiotics are friendly bacteria found in some foods and can help balance the flora in your digestive system. They're not nutrients, but they are also helpful.
A balanced diet should provide all the nutrients and probiotics you need, but to be on the safe side, you can add these ten foods to your weekly meal plan. Each one is high in two or more of the nutrients needed to keep your immune system healthy.
- Almonds
Almonds are easy to find in any grocery store. They're perfect as a healthy snack and can be added to salads and yoghurt. Almonds are high in vitamin E that acts as an antioxidant in your body, and helps the immune system function. Almonds are also high in iron and protein that are also essential for your immune system.
- Avocado
Avocado is best known for being a rich source of monounsaturated fatty acids, similar to olive oil, but it's also a good source of vitamin E, vitamin C, iron, and zinc. Add avocado slices to a sandwich, make guacamole, or top a healthy salad with cubes of avocado.
- Kale
Kale is a cruciferous vegetable that's related to cauliflower, arugula, and broccoli. It's rich in so many nutrients, including vitamin A, which is important for healthy skin and mucous membranes. Kale also has plenty of vitamins C and E, iron, and zinc.
- Mango
Mangoes used to be a bit on the exotic side and weren't always easy to find in grocery stores. But, that's changed and today they're available in both the produce and freezer sections of most grocery stores. That's good because mangoes are loaded with both vitamins A and C, plus they offer vitamin E.
- Red Sweet Peppers
Red sweet peppers are good for your immune system because they're high in both vitamins C and A. They also offer vitamin E. Red sweet peppers are also low in calories, so they make a great addition to any meal – add them to omelettes or saute them as a side dish.
- Sweet Potatoes
Sweet potatoes are rich in vitamin A, and they also offer quite a bit of vitamin C, vitamin E, and a bit of plant-based iron. Sweet potatoes can be baked in the microwave or conventional oven and served with a bit of butter or maple syrup.
- Tuna
Tuna is best known as a good source of omega-3 fatty acids, but it's also high in zinc, selenium, and protein that are all essential for immune system function. Tuna is quite a versatile fish. It can be eaten raw, seared, or grilled, or you can keep a few cans of tuna on hand for sandwiches and salads.
- Yoghurt
Yoghurt is probably the best-known dietary source of probiotics that can give your immune system a boost, but it's also high in protein. You'll also get a bit of vitamin A and zinc. Keep your yoghurt nutritious by choosing plain yoghurt and adding nuts, berries, and just a little honey.
Eating a healthy balanced diet is a great way to ensure you get all the nutrients you need for good general health, but it also helps to boost your intake of these nutritious foods to make sure your immune system has the nutrients it needs to work properly.
Disclaimer: The content of this page is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician with any questions you may have regarding a medical condition. References are available on request.