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.
- Selenium: Nuts (especially Brazil nuts), seafood (like oysters and tuna fish).
- Vitamin A: Sweet potatoes, carrots, dark leafy greens, dried apricots, bell peppers, seafood.
- 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.
- Vitamin B-6: Seeds (especially sunflower, sesame and flax) and nuts (especially pistachio and hazelnuts).
- Vitamin C: Yellow, red and green peppers, guava, dark leafy greens like kale, Swiss chard and spinach.
- Vitamin D: Fatty fish (like tuna, mackerel and salmon). Several foods are fortified with vitamin D, including dairy products, orange juice, and cereal.
- Vitamin E: Tofu, spinach and nuts (especially almonds).
- 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.