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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.
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
Drink plenty of water  
Strive for eight to ten glasses of
water a day. This will help flush
out toxins from the kidneys and
is help boost  immunity.
Echinacea
One of the most popular herbs
for boosting immunity  
Echinacea is also very popular
with seasonal allergy sufferers.
Can be taken in capsules of 300
milligrams, three times per day,
at the first sign of a weakened
immunity function.
Get Adequate Sleep.
You should plan to sleep eight
hours a night. A body that isn’t
well-rested is less effective in
fighting germs.  Getting
appropriate sleep levels as one
of the best ways to boost
immunity.
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