Strengthen the Immune System

Studies have linked a number of foods and nutrients to the strengthening of the immune system:

• Vitamin C (citrus fruit, broccoli)
• Vitamin E (nuts, vegetable oils, and whole grains)
• Garlic (also a natural antibiotic)
• Zinc (beef, turkey, beans, oysters, crab)
• Bioflavenoids (fruits and vegetables)
• Selenium (chicken, whole grains, tuna, red snapper, lobster, shrimp, garlic, egg yolks, sunflower seeds, brown rice)
• Carotenoids (carrots, yams)
• Omega-3 Fatty Acids (nuts, salmon, tuna, mackerel, flaxseed oil)

Useful Tips

• Washing your hands thoroughly and often with soap and warm water, particularly before eating and after using the bathroom. This reduces the number of organisms that can enter your body.

• Cooking meat thoroughly to kill dangerous bacteria and other microorganisms.

• Getting at least 8 hours of sleep every day — deep sleep stimulates and energizes the immune system.

• Maintaining a healthy weight — obesity can lead to a weakened immune system.

• Exercising at least 30 minutes most days of the week — physical activity stimulates the immune system and helps with weight maintenance or reduction.

• Consuming alcohol moderately — while one drink does not appear to affect immune response, having three or more drinks in a short period starts to impair white blood cells' functioning.

• Eating less sugar — 100 grams of sugar, the amount in one 12-ounce can of regular soda, can reduce the ability of white blood cells to kill germs by 40 percent for up to 5 hours!

• Becoming a non-smoker — smoking leads to lung and other cancers, and also weakens the immune system.

• Reducing and managing stress, such as effective time management — long periods of feeling stressed weakens the immune response.

Since, we are entering the winter months it is important to take these steps to help our bodies fight colds and other various illnesses. 

Stay Healthy-Stay Active-Stay Knowledgeable