Eat Well to Build Up Your Immunity and for Better Health

This spring, give yourself added protection from any cold or flu bugs going around, even some allergies. Eat more of these foods to build up your immunity. Keep in mind the suggested daily servings in the USDA's food pyramid above and note these suggestions from Healthy Eats:

1) Nuts. Snack on almonds, cashews, or walnuts, which are packed with vitamin E. This antioxidant helps kick those pesky free-radicals out of your body. Vitamin E also helps create antibodies that fight bacteria that make you sick. Other healthy vitamin E-rich foods are seeds and whole grains. Try salt-free, they're still yummy!

2) Citrus Fruits. The famous vitamin C helps fight infection and it's a good antioxidant to have — along with vitamin E. But there is more to citrus than just oranges and grapefruits — clementines, lemons, limes, and tangerines are all part of this family, and they’re usually found in most supermarkets all year long. Citrus not your thing? Try bell peppers — they have more vitamin C than an orange! Potatoes, tomatoes, and kiwis are also great sources of this helpful vitamin.

3) Shrimp. So you’ve heard shrimp has cholesterol, but it’s also extremely low in fat and contains the antioxidant selenium. Many foods have a combination of nutrients, and you need to weigh the “bad” with the “good.” Selenium is a mineral needed in small amounts and works to support a healthy immune system. Seafood and meat are great sources of it — yum!

4) Yogurt. The probiotics — or “good bacteria” found in yogurt and other foods — keep your digestive system up and running. According to research from the Journal of the American Dietetics Association, consuming foods with probiotics regularly may also help boost your immune system. Sauerkraut, miso, and tempeh are other food sources to try. Get out there and be adventurous.

5) Green Tea. The polyphenols in green tea act as potent antioxidants. Research suggests that catechins, a specific type of polyphenol, may stimulate the immune system cells and hinder disease-promoting compounds. Although you may detect a bitter taste, you can disguise it with a bit of honey. Adding milk is a no-no as it will bind to the polyphenols and stop their immunity benefits.

Immunity Downers. Eating high-fat foods and forgoing your daily fruits and veggies too often can also weaken the immune system. Smokers have an added disadvantage as smoking increases free-radicals, which definitely takes a toll on the immune system (another good reason to quit).

Your best bet is sticking with whole, natural foods.

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Stay healthy!