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Our immune system is the first line of defence against ‘foreign’
intruders. If the immune system is in good shape, the risk of
catching illnesses such as colds and flues is strongly decreased.
The keys to building up your immune system are a good diet, regular
exercise, sound sleep patterns and learning to deal with stressful
situations and relaxation. In this section we will talk about diet
and what foods can help you boost enhance your immune system. The
table below presents a list of these foods and specifies what
nutrients they contain.
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NUTRIENT |
HOW IT HELPS |
FOODS TO EAT
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Vitamin C
|
It increases the production of infection-fighting white
blood cells and antibodies, while increasing levels of
interferon, the antibody that coats cell surfaces to block
the entry of viruses. You don’t have to take massive amounts
to boost immunity – around 200mg a day seems to be
sufficient. |
Kiwi fruit, citrus fruit, strawberries, tomatoes, green
peppers |
|
Vitamin E |
An important antioxidant and immune-booster that stimulates
the production of natural cells. Needed to fight wrinkles as
wells! |
Seeds, vegetable oils, grains, nuts |
|
Carotenoids |
Natural plant chemicals such as betacarotene increase the
amount of infection-fighting cells and are powerful
antioxidants. |
Sweet potato, orange fruits and vegetables |
|
Bioflavenoids |
This group of phytonutrients aid the immune system by
protecting the cell membranes against incoming infection. |
Fruit and vegetable |
|
Zinc |
Increases the production of white blood cells that fight
infection, as well as increasing ‘killer cells’. |
Oysters, crab, nuts, seeds and shellfish |
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Selenium |
Helps increase the number of natural ‘killer cells’ |
Tuna, brown rice, egg yolks, cottage cheese, sunflower
seeds, Brazil nuts |
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Omega 3 fatty
acids |
These help to boost immunity by increasing the activity of
phagocytes, the white blood cells that eat up bacteria |
Oily fish and seeds, in particular linseeds (flax) |
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