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Title : Strengthen your immunity with these 10 nutrients
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Strengthen your immunity with these 10 nutrients

With the cold and flu season upon us, it is more important than ever to keep your strong immune system. Because there is no known cold and flu cure, the best defense is a good offense. In addition to staying hydrated, exercising, reducing stress and getting enough sleep, the addition of the following nutrients in your diet will help prevent colds and flu and leave feeling more energetic.

10 nutrients to boost immunity

Vitamin C is an extremely important antioxidant for immune support. Function promotes healthy T cells. T cells are a type of white blood cells that protect the body against infection. In addition, vitamin C decreases the amount of time and severity of symptoms associated with viral infections of upper respiratory tract and aids in healing of inflammation. smart food choices vitamin C include berries, citrus, papaya, kiwi, red pepper, cauliflower and green vegetables.

Vitamins B promote the production and release of antibodies from B cells and improve the function of T cells also help the body cope with stress . smart food choices vitamin B include whole grains, potatoes, bananas, lentils, tempeh, beans, tuna, nutritional yeast, brewer's yeast, and molasses.

Protein is essential for immune function, all cells of the immune system proteins required for continuous production. smart choice of protein foods include turkey, tuna, chicken, salmon, eggs, lentils, beans, tofu, yogurt, nuts, seeds, cauliflower and cabbage leaves.

Vitamin A is an immune promoter that helps fight free radicals. It is also important for proper maturation of immune cells. A deficiency has been shown to alter the function of antibodies and T-cell activity smart food choices vitamin A are vegetables and green and yellow fruits such as apricots, asparagus, cantaloupe, carrots, pumpkin, sweet potatoes and yellow squash.

Vitamin E is a potent antioxidant necessary for antibody production. It is also an important component of all cell membranes and promotes healthy cell function. smart food choices vitamin E include green leafy vegetables, sweet potatoes, dulse, kelp, legumes, nuts, seeds, eggs and whole grains.

Zinc is very important for the immune system, increasing production and potency of white blood cells. It also works to increase production and killer cells that fight cancer antibodies. Zinc is especially useful for older people, who are often deficient in zinc, increasing the number of T cells that fight infection. the smart food choices zinc are brewer's yeast, dulse, egg yolks, fish, seaweed, poultry, pumpkin seeds, sunflower seeds, seafood and whole grains.

CoQ10 functions as an antioxidant to neutralize and prevent free radical damage, thus enhancing the immune system. the smart food choices CoQ10 are mackerel, salmon, sardines, beef, peanuts, and spinach.

Omega-3 fatty acids help reduce inflammation and are necessary for a healthy immune system. Diets low in omega-3 fatty acids are associated with chronic inflammatory diseases and autoimmune diseases. Good sources of omega-3s are wild salmon, sardines, flax seeds and walnuts.

If you follow these simple steps, and maintain a positive attitude, you are well on your way to a healthier winter season!

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