Who does not want a healthy body and immune system? Do you know how your diet helps to keep your body in good shape to secure you from infections and feeling sick?
Sadly, many of us don’t consume enough of the fresh fruits, vegetables and additional foods we need to keep ourselves healthy all year round. Healthy foods supply minerals and vitamins to keep us healthy and fit. Unfortunately, you can’t simply eat a piece of fruit or pop a vitamin pill and get enough vitamin C to stop a cold and improve your body’s immune system. With some exemptions, the best way to get your vitamins and minerals each day is from your food.
Vitamin C.
Vitamin C may be the supplement you need to help improve your health and reduce the time viruses stick around. Citrus fruits are one of the best sources to get your Vitamin C fix. But did you know there are other good sources? These include kale, spinach, capsicum, Brussel sprouts, strawberries and papaya. Vitamin C is present in many foods to the point that many people might not need to take supplements unless a doctor encourages it. Talk to your physician before taking any vitamin C supplements as too much Vitamin C can lead to other health problems.
Vitamin A.
Vitamin A is a great vitamin to help fight infections. It is available in two forms: animal foods such as fish, meat and dairy or from plant carotenoids. Tuna and other oily fish sources are a terrific source of preformed vitamin A. When looking at carotenoids, select foods such as carrots, sweet potatoes, pumpkin, rockmelon and dark green leafy veggies.
Vitamin E.
Like vitamin C, vitamin E can be an effective antioxidant that helps your body combat infection. Vitamin E has been shown to be effective at the prevention and potential reversal of various complications from diseases due to its’ functions as an antioxidant. To get your vitamin E fix, consider adding high-fat plant foods such as almonds, peanuts, sunflower seeds, and pumpkin.
Vitamin D.
Known as the sunlight vitamin, it is one of the most crucial and effective nutrients for strengthening the immune system. Food sources are limited but include salmon, mackerel, tuna, sardines and Vitamin D fortified foods such as milk, orange juice and cereals.
Iron.
Iron, which assists your body to carry oxygen to cells, plays a big part in the immune system processes. It is available in various forms. Your body can quickly take in heme iron (aka iron from animal-based foods), which is plentiful in red meat (limit to smaller sized amounts and less frequently), chicken, turkey, canned sardines, oysters and mussels. If you’re a vegetarian, pick food products such as beans, broccoli, kale and iron-fortified cereals.
Folate/folic acid.
Folate is the natural type and folic acid is the synthetic type, frequently added to food because of its health benefits, particularly the health benefits to developing babies. To get more folate, include more beans and lentils on your plate frequently, in addition to leafy green veggies. Avocado is another yummy source. You can also get folic acid in fortified foods such as enriched pasta, bread and cereals.
Zinc.
Zinc is required for the production of brand-new immune system cells. It’s mainly in animal foods however can be in some vegetarian meal items. Food products with Zinc consist of oysters, crab, lean meats and poultry, baked beans, yoghurt and chickpeas.
Select frozen when you can’t get fresh
Depending upon where you are located and what time of year it is, you can’t always get premium, fresh fruit and vegetables. Keep in mind that purchasing frozen is a good alternative and can be quite useful when you’re strapped for time. Frozen food still includes vitamins and minerals and can still help to increase your body immune system.
Have a chat with your doctor
If you’re concerned about your health and your immune system, it’s always best to have a chat with your doctor. They will be able to assess your health needs and your diet. If needed, they may recommend a dietician who can help assess your vitamin and mineral intake through food. If you’re still struggling to get the right vitamins and minerals through your diet, your doctor may be able to advise supplementation advice to help with your immunity journey.