Immune system boosters

If you're looking for ways to prevent winter colds and the flu, your first step should be a visit to your local grocery
store.

Feeding your body certain foods may help to keep your immune system running strong. Plan your meals to include
the following 15 powerful immune system boosters. You may increase everyones chances of fending off those
winter bugs before they get sick.

Eating just one of these foods constantly wont be enough to help fight off the flu. Keep in mind that variety is key
to proper nutrition. Pay attention to serving sizes and recommended daily intakes so that you dont get too much of a
single vitamin and too little of others.

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Part 2 of 17

1. Citrus fruits
Most people turn to vitamin C after they've caught a cold. But did you know it tops the chart of foods that keep your
immune system running at 100 percent? Vitamin C is thought to increase the production of white blood cells. These
are key to fighting infections.

Popular citrus fruits include:

grapefruit
oranges
tangerines
lemons
limes
clementines
Because your body doesn't produce or store it, daily intake of vitamin C is essential for continued health. Almost all
citrus fruits are high in vitamin C. With such a variety to choose from, it's easy to add a squeeze of C to any meal.

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2. Red bell peppers

Think citrus fruits have the most vitamin C of any fruit or vegetable? Think again. Ounce for ounce, red bell peppers
have twice as much vitamin C, as well as being a rich source of beta carotene. Vitamin C may help maintain healthy
skin, and beta carotene helps keep your eyes and skin healthy.

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3. Broccoli
Broccoli is supercharged with an arsenal of vitamins and minerals. Packed with vitamins A, C, and E, as well as
numerous antioxidants, broccoli is one of the healthiest vegetables you can put on your table. The key to keeping its
power intact is to cook it as little as possible or better yet, not at all!

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4. Garlic
Garlic is found in almost every cuisine around the world. It adds a little zing to food and it's a must-have for your
health. Early civilizations recognized its value for fighting infections. According to the National Center for
Complementary and Integrative Health, garlic may also help in lowering blood pressure and slowing down
hardening of the arteries. Garlics immune-boosting properties seem to come from a heavy concentration of sulfur-
containing compounds, such as allicin.
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5. Ginger
Ginger is another ingredient many turn to after they've caught a cold. However, like vitamin C, ginger may also help
prevent that cold from taking hold in the first place. While it's used in many sweet desserts, ginger packs some heat
in the form of gingerol, a relative of capsaicin. Capsaicin gives chili peppers their distinctive heat. Ginger may help
decrease chronic pain and may possess cholesterol-lowering properties, according to recent animal studies.
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6. Spinach
Spinach made our list not just because it's rich in vitamin C. It's also packed with numerous antioxidants and beta
carotene, which may increase the infection-fighting capability of our immune systems. Similar to broccoli, spinach
is best cooked as little as possible so that its nutrients are retained. Light cooking enhances its vitamin A and reduces
oxalic acid.

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7. Yogurt
When selecting yogurt, look for ones that have "live and active cultures" printed on the label. According to
the American Journal of Clinical Nutrition, these cultures may stimulate your immune system to help fight diseases.
Yogurt can also be a great source of vitamin D, so try to select brands fortified with vitamin D.
Vitamin D helps to regulate the immune system and is thought to potentially boost our bodys natural defenses
against diseases.

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8. Almonds
When it comes to preventing and fighting off colds, vitamin E tends to take a backseat to the more commonly
mentioned vitamin C. However, vitamin E is key to a healthy immune system. Vitamin E is a fat-soluble vitamin,
meaning it requires the presence of fat to be absorbed properly. Nuts, especially almonds, are packed with it. A half-
cup serving, which is about 46 whole, shelled almonds, provides nearly 100 percent of the recommended daily
amount.
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9. Turmeric
A key ingredient in many curries, this bright yellow, bitter spice has been used for years as an anti-inflammatory in
treating both osteoarthritis and rheumatoid arthritis. Also, a recent study published in BBA Clinicaldemonstrates that
high concentrations of curcumin, which gives turmeric its distinct color, have been shown to help reduce exercise-
induced muscle damage.
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10. Green tea

Both green and black teas are packed with flavonoids, a type of antioxidant. Where green tea really excels is in its
levels of epigallocatechin gallate, or EGCG, another powerful antioxidant. The fermentation process black tea goes
through destroys a lot of the EGCG. Green tea, on the other hand, is steamed and not fermented, preserving EGCG.
If that wasn't enough, it's also a good source of the amino acid L-theanine. L-theanine may aid in the production of
germ-fighting compounds in your T-cells.

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11. Papaya
Papaya is another fruit loaded with vitamin C. You can find 224 percent of the daily recommended amount of
vitamin C in a single papaya. Papayas also have a digestive enzyme called papain that has anti-inflammatory effects
within the body.
Papayas have decent amounts of potassium, B vitamins, and folate, all of which are beneficial to your overall health.

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12. Kiwi
Like papayas, kiwis are naturally full of a ton of essential nutrients, including folate, potassium, vitamin K, and
vitamin C. Vitamin C boosts white blood cells to fight infection, while kiwis other nutrients keep the rest of your
body functioning properly.

Kiwis may also protect against respiratory problems, preventing common cold and flu complications such as
coughing, wheezing, and asthma.

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13. Poultry
When youre sick, chicken soup is more than just a feel-good food with a placebo effect. It can also help protect you
from getting sick in the first place.

Poultry, such as chicken and turkey, is high in vitamin B-6. One hundred grams of light turkey or chicken
meat contains 40 to 50 percent of your daily recommended amount of B-6.
 Vitamin B-6 is an important player in many of the chemical reactions that happen within the body. Its also vital to
the formation of new and healthy red blood cells. Stock or bone broth, which is produced by boiling chicken bones,
contains gelatin, chondroitin, and other nutrients helpful for gut healing and immunity.

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14. Sunflower seeds

Sunflower seeds are full of nutrients, including phosphorous, magnesium, and vitamin B-6. Theyre also incredibly
high in vitamin E, with 82 percent of the daily recommended amount in just a 1/4-cup serving.
Vitamin E is a powerful antioxidant and is important in regulating and maintaining immune system function.

Other foods with high amounts of vitamin E include avocados and dark leafy greens.

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15. Shellfish
Shellfish isnt what jumps to mind for many who are trying to boost their immune system, but some types of
shellfish are packed with zinc.

Zinc doesnt get as much attention as many other vitamins and minerals, but its an element that can heavily affect
our immune system. Our bodies need zinc so that our immune cells can function as intended.

Varieties of shellfish that are high in zinc include:

crabs
clams
lobster
mussels
Keep in mind that you dont want to have more than the daily recommended amount of zinc in your diet, as too
much can actually inhibit the function of the immune system.

Part 17 of 17

More ways to prevent the flu

Eating right is a great start, but there are other things you can do to protect your family and yourself from the flu,
colds, and other illnesses. Start with these flu prevention basics and then read these seven tips for flu-proofing your
home. Perhaps most importantly, read up on the flu vaccine and decide whether its right for you.