Your immune system is your number one defense mechanism against
intruders such as bacteria or viruses that can make you very ill. It is
imperative to make sure that you stay healthy throughout the year and put all
the chances on your side to boost your immune system. To do so, here are
five steps to help you avoid being sick with a cold or flu.
Step 1 – Eating Well
Eating well means getting many fruits and vegetables in your system and
stay hydrated. Enough that you get many nutrients and antioxidants to help
strengthen your immune system. You will specifically want to keep on top of
your selenium, vitamin E, and vitamin C intake. Selenium is found in nuts (like
Brazil nuts) or fish. As for vitamin E, you can get it in spinach, seeds, and
peanuts. Vitamin C can be found in many vegetables like broccoli, spinach,
cauliflower, or sweet potatoes. As for water, drinking plenty of it will help your
body flush the toxins like bacteria that could cause sickness.
Here are some ideas for your grocery list:
Fish and, more specifically, tuna is an excellent source of selenium. One
ounce of tuna can provide around 30 mcg of selenium. Selenium is a
powerful antioxidant and is one of the essential minerals for our health and
immunity. The daily intake recommendation is 55 micrograms of selenium for
an adult. Other fish and seafood are usually between 12 mcg and 20 mcg of
selenium per ounce. Salmon is also an excellent choice to help the immune
system. It contains a lot of “healthy fat” (omega-3), which is known to
strengthen the immune system and reduce the risks of heart disease.

If you eat a vegan or vegetarian diet, lentils are a great substitute to fish. One
cup of lentils can provide around 6 mcg of selenium. They are also a good
source of immune-boosting nutrients, fiber, and protein.
Another vegetable that has a similar effect on our immune system as zinc is
garlic. Garlic has the ability, according to some research, to keep a cold at
bay. Some studies even demonstrate that individuals who were living with
cancer were able to boost their immune system by increasing their intake of
Berries, in general, are packed with antioxidants. Blueberries are at the top of
all the fruits and vegetables for the number of antioxidants it contains. Not
only does research show the power of blueberries on our immune system,
and linked to a lower risk of stomach fat, cholesterol, heart diseases, and
Sunflower Seeds
Sunflower seeds are very high in vitamin E. One ounce can provide 76% of
your daily intake, which is 15 milligrams. Vitamin E is also a potent
antioxidant like selenium, which help fight infection since it enhances the
immune system.
A diet that is rich in vitamin E and vitamin C, zinc, and selenium are most
likely going to help you boost your immunity. While it is great to eat as many
healing foods, it is not always possible to provide all the nutrients and
antioxidants that our body needs to stay healthy. That’s when supplements
become a great option.

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