Do you know the role your diet plays in keeping it in top shape to protect you from toxins and infections? At this time in our lives, we need to be doing everything we can do to protect ourselves.
Sadly, too many of us don’t eat enough of the fresh fruits, vegetables and other foods we need to keep ourselves healthy year-round. You can’t just eat an orange or grapefruit and expect one quick burst of vitamin C to prevent a cold. I used to think a small glass of OJ a day would be just fine. WRONG!
A truly healthy immune system depends on a balanced mix of vitamins and minerals that are in our system over time, plus normal sleep patterns and a hefty dose of exercise. And With some exceptions, it’s best to get your vitamins and minerals to come from your food rather than in pill form.
These are the vitamins you are looking for.
Vitamin E– This important vitamin is critical for how your immune system functions. The body needs vitamin E to boost its immune system so that it can fight off invading bacteria and viruses. It helps to widen blood vessels and keep blood from clotting within them. In addition, cells use vitamin E to interact with each other and to carry out many important functions.
Best foods to get Vitamin E is Sunflower seeds, Almonds, Peanuts, Avocados, Spinach, Swiss chard, Butternut Squash, Beet greens, Trout
Vitamin A– is important for normal vision, the immune system, and reproduction. Vitamin A also helps the heart, lungs, kidneys, and other organs work properly.
Best foods to get Vitamin A Cod liver oil, Eggs, Fortified breakfast cereals
Vitamin D– Your body must have vitamin D to absorb calcium and promote bone growth. It also helps regulate the immune system and the neuromuscular system. Vitamin D also plays a major role in the life cycle of human cells.
Best foods for Vitamine D Fresh Fish, Cod liver oil, Eggs, Caviar.Mushrooms, Fortified milk, Yogurt or calf liver.
Folate / Folic Acid ( the synthetic form of Folate)-Also known as B9 A diet lacking foods rich in folate or folic acid can lead to a folate deficiency. Folate deficiency can also occur in people who have conditions, such as celiac disease, that prevent the small intestine from absorbing nutrients from foods
Best foods for Folate (B9) is leafy greens, Asparagus, Broccoli, Citrus fruits, Avacado, Lentils, beans, and peas
Iron helps your body carry oxygen to cells, comes in different forms. Your body can more easily absorb “heme iron,”
Heme Iron comes from Animal food sources and Non-Heme comes from plant-based sources.
Best foods for Iron Tofu, Shellfish, Spinach, Liver, White beans, Red meat, Pumpkin seeds, Quinoa, Turkey.
Selenium slow the body’s over-active responses to certain aggressive forms of cancer, Strengthens the immune system and only needs small amounts.
Best foods for Selenium is Eggs, Chicken, Oats, Mushrooms, Beef,
Zinc appears to help slow down the immune response and control inflammation in your body. It is needed for growth, helping control the aging process and blocking free radical damage,
Best food sources for Zinc Grass-fed beef, Pumpkin seeds, Chickpeas, Cocoa powder, Cashews, Yogurt, Mushrooms, spinach
Taking steps to make sure your body gets these vitamins are very important, Eating the right foods is your best defense as well as some other ways to boost your chances of getting healthy and staying that way!
Don’t smoke. Smoking and nicotine weaken the immune system reducing the ability to fight off some infections. However, the harmful effects are reversible if the smoker quits smoking. Not much else needs to be said about that, we all know its just not good for you.
Exercise regularly Regular exercise is one of the pillars of healthy living. It improves cardiovascular health, lowers blood pressure, helps control body weight, and protects against a variety of diseases. Moderate activity is all you need. Exercise improves your overall fitness, which can help boost your immune system– the body’s defense against infections. … Researchers found that regular walking may lead to a higher number of white blood cells, which fight infections.
Drinking every day. Drinking gives your body work to do that keeps it from other processes. Once you take a drink, your body makes metabolizing it a priority — above processing anything else. Unlike proteins, carbohydrates, and fats, your body doesn’t have a way to store alcohol, so it has to move to the front of the metabolizing line. This is why it affects your liver, as it’s your liver’s job to detoxify and remove alcohol from your blood.
Get adequate sleep During sleep, your immune system releases proteins called cytokines, some of which help promote sleep. … In addition, infection-fighting antibodies and cells are reduced during periods when you don’t get enough sleep. So, your body needs sleep to fight infectious diseases.
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