Health tips: Boost your Immune System with this essentials

In days like today where everyone is trying to shield themselves against a pandemic virus with gloves and face masks, the next most important step we can take is to strengthen our immune system as much as possible, to give our bodies the extra power to remain safe, and to defend off any nasties that might come our way. The idea of boosting your immunity is enticing but requires balance and harmony.

Vitamin C

Vitamin C is an essential nutrient that acts as an antioxidant. To increase your vitamin C intake, add these foods to your diet:

Citrus fruits and juices (such as orange and grapefruit)

Kiwi fruit

Red and green peppers

Broccoli

Strawberries

Vitamin E

Vitamin E is also a powerful antioxidant. Research suggests maintaining ample levels of vitamin E is crucial for maintaining a healthy immune system especially among older people.

Wheat germ oil

Almonds

Sunflower seeds

Hazelnuts

Peanut butter

Zinc

Zinc is an essential mineral involved in the production of certain immune cells. Sources of zinc includes;

Oysters

Baked beans

Cashews

Raisin bran

Chickpeas

Carotenoids

carotenoids when consumed are converted into vitamin A (a nutrient that helps regulate the immune system). Carotenoids are better absorbed when cooked or eaten with fat.

Carrots

Kale

Apricots

Papaya

Mango

Sweet potato

Spinach

Collard greens

Omega-3 Fatty Acids

Omega-3 fatty acids are a type of essential fatty acid known to suppress inflammation and keep the immune system in check.Omega-3-rich foods includes;

Oily fish

Flaxseed

Walnuts

Note:

Supplements containing large doses of antioxidants and other nutrients contained in whole foods are sometimes referred to as natural immune boosters. Some evidence has indicated that taking dietary supplements can have minimal benefits for the immune system. In addition, these nutrients are better obtained from food than from supplements. If you're still considering taking them, it's a smart idea to speak with me.