Top 8 Nutrients For Your Immune System

The food you eat not only affects your metabolism and how you feel, but it also has a major impact on your health and your immune system the intricate network protecting your body against illness.

A good diet can help keep that defense line strong. Here are the top eight vitamins and minerals to boost your immune system, and the foods that contain them.

1. Selenium: Nuts (especially Brazil nuts), seafood (like oysters and tuna fish).
2. Vitamin A: Sweet potatoes, carrots, dark leafy greens, dried apricots, bell peppers, seafood.
3. Vitamin B-12: Vitamin B-12 only occurs naturally in animal products (like seafood and liver), but synthetic forms are available and added to foods like cereals.
4. Vitamin B-6: Seeds (especially sunflower, sesame and flax) and nuts (especially pistachio and hazelnuts).
5. Vitamin C: Yellow, red and green peppers, guava, dark leafy greens like kale, Swiss chard and spinach.
6. Vitamin D: Fatty fish (like tuna, mackerel and salmon). Several foods are fortified with vitamin D, including dairy products, orange juice, and cereal.
7. Vitamin E: Tofu, spinach and nuts (especially almonds).
8. Zinc: Seafood (especially cooked oysters), beef, lamb and wheat germ.

If you’re concerned your diet isn’t providing you with enough of these immunity-boosters, try taking a multi-vitamin.

Sources:

• http://www.health.harvard.edu/staying-healthy/how-to-boost-your-immune-system
• http://www.prevention.com/health/healthy-living/10-ways-youre-harming-your-immune-system
• http://www.healthaliciousness.com
• http://www.sciencemuseum.org.uk/WhoAmI/FindOutMore/Yourbody/Whatdoesyourimmunesystemdo/Howdoesyourimmunesystemwork.aspx