In times of stress or even just high peak germ seasons, the best thing we can do for ourselves is to optimize our immunity so we have a fighting chance at fighting off germs and viruses.
A diet lacking in nourishing foods is the leading cause of a weak immune system.
Even a healthy diet can cause a lack of vitamins due to depleted soil and pesticide use. It is always best to get our vitamins and minerals from colorful, nutrient-dense food.
Unfortunately, the average diet does not contain enough fresh fruits, vegetables and other nutrients that keep our bodies healthy throughout the year. A strong immune system is built on a balanced mix of vitamins and minerals each day, every day, and incorporated with a healthy sleep schedule and regular exercise.
Here is a list of the key players in a healthy immune system and where you can find them naturally occurring.
Vitamin A : Found in foods like sweet potatoes, squash, pumpkin, and carrots are high in carotenoids. These have an antioxidant effect that helps the body fight free radicals and strengthens the immune system.
Vitamin B6 is important to mention as well because it is critical in how your immune system functions. Bananas, chicken breast, Tuna, baked potatoes, and chickpeas are all sources of Vitamin B6.
Vitamin C is one of the biggest immune boosters of all time. It can be found in more than just citrus fruit and tomatoes. Leafy greens, bell peppers, brussel sprouts, berries, and mango are all excellent sources of Vitamin C.
Vitamin D is found in a few foods such as fatty fish like salmon, tuna and mackerel, fortified foods such as milk, orange juice, and some cereals. Many people have a hard time absorbing Vitamin D so supplementation may be a better alternative. Speak to your doctor if you are unsure.
Vitamin E , like Vitamin A and C, is a powerful antioxidant that helps the body fight infections. Vitamin E is found in almonds, peanuts, hazelnuts, and sunflower seeds. Spinach and broccoli are also high in Vitamin E as well.
Selenium has a powerful effect on the immune system, including the potential to slow the response to certain aggressive forms of cancer. It is found in garlic, broccoli, sardines, brazil nuts, and barley.
Zinc’s superpower is that it slows down the immune response and controls inflammation within the body making it a powerful immune-boosting supplement. Zinc can be found in oysters, crab, lean meats and poultry, beans, chickpeas, and plain yogurt.
If you are interested in learning more about nutrition and creating a healthy lifestyle for you that works contact Gina at Ginashealthandwellness.com
About Gina: Gina is a Certified Personal Trainer and Holistic Nutritionist with a passion for food, fitness, and conscious living.