Food nutrients to boost immune system

Boost your immune system

Food nutrients

 The immune system is made up of cells, tissues, organs and proteins. Together they carry out physiological processes that fight pathogens, viruses, bacteria and foreign bodies that cause infection or disease. When the immune system comes in contact with a pathogen, it stimulates the immune response. The immune system releases antibodies, which attach to antigens on pathogens and kill them. Adding certain foods to the diet can boost a person's immune response. Read on to discover foods and its nutrients that boost the immune system.

 1- Vitamin C (Ascorbic acid)

Vitamin C is an antioxidant and helps boost the immune system. To increase your vitamin C intake, include these foods in your diet.

•  Citrus fruits (lemon, oranges, grapefruits)
•  Kiwi fruits
•  Red and green/yellow peppers
•  Broccoli
•  Strawberries
• Mangoes
• Papaya
• Kale
• Sweet potatoes
• Strawberries
• Tomatoes

2-Vitamin E

Vitamin E is also an antioxidant and helps boost the immune system. Include the following foods that are rich in vitamin E.

•  Almonds
•  Seeds (such as Sunflower seeds)
• Vegetable oils (wheat germ, sunflower, safflower, corn and soya bean oils)
• Hazelnuts
• Peanuts and Peanut butter
• Green leafy vegetables (such as spinach and broccoli)
• Avocado
• Asparagus

 3- Zinc

Zinc is an essential mineral that is important in production of certain immune cells. It helps to boost white blood cells. The National Institutes of Health (NIH) warns that even low levels of zinc can impair your immune function. Some of top food sources of zinc are

• Legumes (chickpeas, lentils and beans)
• Raisin bran
• Oysters and shellfish
• Nuts (pine nuts, peanuts, cashews and almonds)
•  Seeds (Sesame, pumpkin, squash)
• Whole grains (wheat, rice, quinoa, and oats)
•  Eggs
•  Dairy foods (cheese and milk)
• Meat (beef, lamb, pork)
• Dark chocolate

4- Carotenoids

Carotenoids are a class of red, orange or yellow fat-soluble pigments that are found naturally in many plants. Beta-carotene is the most powerful antioxidant. When eaten, provitamin A carotenoids are converted into vitamin A (nutrient essential for eye health, growth and immune system function). Carotenoids are better absorbed when cooked or eaten with fat.

• Carrots
• Corn
• Asparagus
• Apricots
• Beef liver
• Beets
• Broccoli
•  Guava
• Kale
• Mangoes
•  Peaches
• Pumpkin
• Pink grapefruits
• Mustard and collard greens
• Tomatoes
• Sweet potato
•  Watermelon
• Squash (winter and yellow)
• Tangerines

5-  Omega 3 fatty acids

Omega-3 fatty acids are essential fatty acids that play an important role in preventing inflammation and fighting infections (such as the common cold). These are important components of the membranes that surround every cell in your body. They provide the starting point for the production of hormones that regulate blood clots, contractions and softening of the artery walls, and inflammation. They are important for our immune cells and they also protect against autoimmune disorders (rheumatoid arthritis, Alzheimer disease, dementia, multiple sclerosis, psoriasis, autoimmune diabetes, Crohn's disease and ulcerative colitis). Omega 3 fatty acids are found naturally in some foods and are also included in fortified foods.

• Fish and other sea food (especially cold-water fatty fish such as salmon, mackerel, tune, herring and sardines)
• Nuts and seeds (walnuts, flaxseeds, china seeds)
• Plant oils (flaxseed oil, canola oil, soybean oil)
• Fortified foods (eggs, yogurt, juices, milk, soy beverages)

6- Vitamin D

Vitamin D is a fat-soluble vitamin that is produced in the body as a result of sun exposure to the skin. It can also be obtained from certain foods and supplements. Vitamin D is needed for the immune system to function properly. It also reduces depression and anxiety and helps in weight loss. Research shows that vitamin D supplementation can reduce the risk of viral infections, including respiratory tract infections, by reducing the production of prophylactic compounds in the body. There is an increase in vitamin D in the blood, which has been linked to the prevention of other chronic diseases, including tuberculosis, multiple sclerosis, hepatitis, and heart disease. Dietary sources of vitamin D include strong grains and plant-based milk and supplements.

Author: Yaseen.A