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Foods to Boost Your Immune System

By on Oct 31, 2013

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Foods to boost your immune systemAs we are approaching the “flu season” it is time to start eating the right foods for our immune systems.  During the autumn and winter months, there are new strains of viruses and bacteria mutating and this puts a great strain on our immune systems. We are surrounded by all sorts of viruses and bacteria from buses/trains/underground, places of work, coffee shops to our homes. So which are the best foods to boost your immune system naturally?

As you can see we are exposed to germs everywhere. The good news is that by eating the correct foods, getting plenty of good quality rest, cutting down on alcohol and by doing regular exercise you can reduce your chances of illness.

It is also worth noting that certain foods can put a strain on your immune system and should be avoided or reduced. It also goes without saying that smoking will lower your immune function is best avoided.

You should eat plenty of fresh vegetables such as broccoli, cabbage, green leafy vegetables, carrots and cauliflower. They will provide you with essential vitamins and minerals that will support and boost your immune system. These vegetables should not be overcooked, as the nutrients are destroyed by the cooking process. They can be steamed for a few minutes and then served.

Pumpkin seeds, lentils, sunflower seeds, ginger root, pecans, and brazil nuts are all a good source of zinc and selenium. Several studies have found that daily doses of zinc caused dramatic improvements in the function of the immune system, especially the T-cells (they help to fight off infections).

Eat more coloured fruits such as blueberries, blackberries, oranges, papaya, apricots and pomegranates. You should also aim to eat more coloured vegetables such as peppers, beetroot, sweet potatoes and tomatoes. These foods are high in vitamins A and C and they are full of antioxidants. Antioxidants help to neutralise free radicals which can damage our immune systems.

Use more garlic in your cooking. Garlic contains nutrients that are beneficial to the immune system. Hot chillies are also effective at boosting the immune system, as they contain vitamins A and C. Ginger is another good ingredient to use as it has a warming effect on the body. It has strong antioxidant and antimicrobial properties.

It is also important to cut down on certain foods, as they can put a strain on the immune system. Foods high in refined sugar, such as cakes, pastries, biscuits and chocolates are ok in moderation, but regular consumption can make you more prone to developing an infection.

You should aim to cut down on caffeine and alcohol intake as these put an extra burden on your immune system.