5 Steps to Strengthen Your Immune System
Boost Your Body's Defenses
-- By Liza Barnes, Health Educator
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1. Eat Right
Avoid eating too much, which can lead to weight gain and harm your immune system. Research has shown that obesity prevents the immune system from functioning properly, increasing its vulnerability to infection. In one study, obese mice were found to be 50 percent less capable of killing the flu virus, compared to lean mice. The researchers believe that the same holds true in humans. To find out how many calories you need to reach or maintain a healthy weight, refer to your customized Nutrition Tracker.
Just as important as how much you’re eating, is what foods you’re eating. Some nutrients and foods that have been found to enhance the immune system include:
- Vitamin C-rich foods, like citrus fruit and broccoli
- Vitamin E-rich foods, like nuts and whole grains
- Garlic
- Zinc-rich foods, like beans, turkey, crab, oysters, and beef
- Bioflavanoids, which are found in fruits and vegetables
- Selenium-rich foods, like chicken, whole grains, tuna, eggs, sunflower seeds, and brown rice
- Carotenoid-rich foods, like carrots and yams
- Omega-3 fatty acids, found in nuts, salmon, tuna, mackerel, flaxseed oil and hempseed oil.
