An Abundant LifeStyle - Your Guide to Diet and Nutrition
Superfoods to Boost Immunity
A strong immune system depends on being well-nourished. As one ages nutritional
reinforcements become even more critical. A strong immune system equals a healthy
lifestyle. Good-quality protein is key to good immune system functioning. . The key
vitamins in the immune system are A,C,and E, biotin, folic acid, and all the B
vitamins.The immune system also needs the minerals zinc, iron, copper, and selenium
The top Superfoods for Immunity are given in the list below
The size of a serving is indicated beside each. Try to include 2- 3 in your diet each day.
A strong immune system depends on being well-nourished. As one ages nutritional
reinforcements become even more critical. A strong immune system equals a healthy
lifestyle. Good-quality protein is key to good immune system functioning. . The key
vitamins in the immune system are A,C,and E, biotin, folic acid, and all the B
vitamins.The immune system also needs the minerals zinc, iron, copper, and selenium
The top Superfoods for Immunity are given in the list below
The size of a serving is indicated beside each. Try to include 2- 3 in your diet each day.
Yogurt (6-12oz. daily)
Contains probiotics, healthy bacteria that keep the gut and intestinal tract free of
disease-causing germs
Garlic (Two raw cloves a day .Add crushed garlic to your cooking several times a week)
Contains the active ingredient allicin, which fights infection and bacteria
Oysters, steamed (3 oz)
Contain Vitamins C,E, and B12, Copper, Selenium, Zinc Protein, Riboflavin, Niacin
Sunflower Seeds, dry roasted (1/3 cup)
Contain Vitamin E, Folate, Copper, Selenium, Zinc, Protein, Niacin
Spinach, cooked (1/2cup)
Contains Vitamins A,C , E and K, Folate, Copper, Zinc, Riboflavin
Wheat germ (2Tbsp)
Contains Vitamin E, Folate, Copper, Selenium, Zinc, Protein, Thiamin, Magnesium
Pink Salmon, with bones, canned (3 oz.)
Contains Omega-3, Vitamins E , B6 and B12, Seleniun, Zinc, Protein, Riboflavin, Niacin
Kidney Beans, cooked (1/2 cup)
Contains Folate, Copper, Zinc, Protein, Thiamin, Iron
Milk, nonfat (1 cup)
Contains Vitamins A and B12, zinc, Protein, Nioacin
Tuna, canned, in water (3 oz)
Contains Omega-3, Vitamins E,B6 and B12, Selenium, Zinc, Protyein,
Niacin
Papaya ( 1 med)
Contains Vitamins A, C, and E, Folate
Swiss Chard, boiled (1/2 cup)
Contains Vitamins A, C and e, Copper
Carrots, steamed (1/2 cup)
Contain carotenoids, Vitamins A,, C E,, K B-6, Calcium, Potassium,
Iron, Thiamin, Niacin
Acorn Squash, mashed (1/2 cup)
Contains Vitamins A, C and B6, Folate, Copper, Thiamin
Broccoli, cooked (1/2 cup)
Contains Vitamins A, C and E, Folate
Sweet potato, baked (1/2 cup)
Contains Vitamin A and C, Copper
Black-eyed peas, cooked (1/2 cup)
Contain VitaminA, Folate, Copper, Zinc, Protein, Riboflavin
Tea, Green or Black Several cups daily
Contains the amino acid , L-theanine, responsible for boosting the immune system
abundant in both black and green te
Contains probiotics, healthy bacteria that keep the gut and intestinal tract free of
disease-causing germs
Garlic (Two raw cloves a day .Add crushed garlic to your cooking several times a week)
Contains the active ingredient allicin, which fights infection and bacteria
Oysters, steamed (3 oz)
Contain Vitamins C,E, and B12, Copper, Selenium, Zinc Protein, Riboflavin, Niacin
Sunflower Seeds, dry roasted (1/3 cup)
Contain Vitamin E, Folate, Copper, Selenium, Zinc, Protein, Niacin
Spinach, cooked (1/2cup)
Contains Vitamins A,C , E and K, Folate, Copper, Zinc, Riboflavin
Wheat germ (2Tbsp)
Contains Vitamin E, Folate, Copper, Selenium, Zinc, Protein, Thiamin, Magnesium
Pink Salmon, with bones, canned (3 oz.)
Contains Omega-3, Vitamins E , B6 and B12, Seleniun, Zinc, Protein, Riboflavin, Niacin
Kidney Beans, cooked (1/2 cup)
Contains Folate, Copper, Zinc, Protein, Thiamin, Iron
Milk, nonfat (1 cup)
Contains Vitamins A and B12, zinc, Protein, Nioacin
Tuna, canned, in water (3 oz)
Contains Omega-3, Vitamins E,B6 and B12, Selenium, Zinc, Protyein,
Niacin
Papaya ( 1 med)
Contains Vitamins A, C, and E, Folate
Swiss Chard, boiled (1/2 cup)
Contains Vitamins A, C and e, Copper
Carrots, steamed (1/2 cup)
Contain carotenoids, Vitamins A,, C E,, K B-6, Calcium, Potassium,
Iron, Thiamin, Niacin
Acorn Squash, mashed (1/2 cup)
Contains Vitamins A, C and B6, Folate, Copper, Thiamin
Broccoli, cooked (1/2 cup)
Contains Vitamins A, C and E, Folate
Sweet potato, baked (1/2 cup)
Contains Vitamin A and C, Copper
Black-eyed peas, cooked (1/2 cup)
Contain VitaminA, Folate, Copper, Zinc, Protein, Riboflavin
Tea, Green or Black Several cups daily
Contains the amino acid , L-theanine, responsible for boosting the immune system
abundant in both black and green te
WELLNESS
DIET
A-Z Weight Loss Diets
Diet & Physical Activity
NUTRITION
Healthy Eating Habits
The Superfoods
Best Foods for Anti-Aging
Best Heart Healthy Foods
Best Cancer Fighting Foods
Superfoods to Boost Immunity
WEIGHT MANGEMENT
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Calculating Body Mass Index BMI)
PERSONAL CARE
Health & Nutition Resources
Web Links
DIET
A-Z Weight Loss Diets
Diet & Physical Activity
NUTRITION
Healthy Eating Habits
The Superfoods
Best Foods for Anti-Aging
Best Heart Healthy Foods
Best Cancer Fighting Foods
Superfoods to Boost Immunity
WEIGHT MANGEMENT
Calculating Body Frame Size
Calculating Body Mass Index BMI)
PERSONAL CARE
Health & Nutition Resources
Web Links
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Live an abundant lifestyle: Diet and nutrition guide to a healthy lifestyle, wwight management and whole body wellness