The ability to remain healthy is dependent to a large extent on the healthy functioning of the immune system. The immune system is responsible for fighting foreign invaders to the body like pathogenic bacteria and viruses and also to destroy cancerous cells. One of the most important factors in supporting a healthy, balanced immune system is good nutrition. Healthy eating habits can help keep the immune system ready and capable of functioning properly when required. A strong, well functioning immune system is important for maintaining good health, fighting off disease and allowing faster recovery if you do get sick. A specific food or nutrient doesn’t boost the immune system, rather a variety of foods provide abundance of vitamins, minerals and phytonutrients (compounds found in plants that have disease fighting properties) Proteins, antioxidants, essential fatty acids and certain vitamins and minerals are all key to a healthy immune system. The important nutrients that are vital for boosting immunity are:

VITAMIN C:

The body needs Vitamin C to build and maintain healthy skin which is body’s first line of defense in preventing disease and infection. The vitamin is also vital for producing white blood cells and antibodies that fight off infections and it is a powerful antioxidant that protects the cells from free radical damage. Oranges, kiwi, mangoes, papayas, raspberries, strawberries and tangerines are all rich in the vitamin each serving supplies at least 25 -30% of recommended amounts of vitamin C for a day. Vegetables like broccoli and peppers are very good sources of this vitamin. An intake of at least six servings of fruits and vegetables a day, which has at least one that is rich in vitamin C.

BETA CAROTENE:

Beta carotene is an orange-yellow pigment found in many fruits and vegetables, especially found in carrots in good amounts. Beta carotene is converted into active vitamin A in the body, a nutrient important for overall good health and immune functioning. Beta –carotene is also a powerful antioxidant that helps protect cells from the damage of free radicals and it is one of the members of a large family of compounds called carotenoids that have numerous health benefits. Food sources of beta- carotene include oranges, papayas, peaches, mango, green leafy vegetables, red peppers, sweet potatoes and carrots.

ANTIOXIDANTS:

Antioxidants protect the cells in the body from oxidation, a process that leads to cell damage. Eating foods rich in antioxidants – including Vitamin E and C, carotenoids and selenium, may boost the immune system, lower the risk of heart disease and protect against cancer. Fruits, vegetables, whole grains, nuts and seeds are foods rich in antioxidants.

SELENIUM:

Selenium is essential for a strong immune response and to fight infection. The mineral found mostly in mushrooms and whole grains, may also reduce risk of some cancers. Best food sources of selenium are tuna, lobster and shrimp. Other good food sources of this mineral include chicken, whole grains, brown rice, egg yolks, cottage cheese, sunflower seeds and garlic.

ZINC:

Zinc is another important mineral for a healthy immune system. It is needed to produce and activate some types of white blood cells that help fight infections. Zinc rich foods include oysters, vitamin and mineral fortified cereals, crab, beef and beans.

VITAMIN E:

Vitamin E is important for proper functioning of the immune system. Safflower oil, sunflower oil, almonds, sunflower seeds are excellent sources of vitamin E, hence no supplementation is required.

FLAXSEEDS:

Flaxseeds are one of the few plant sources of omega-3 fatty acids- the heart protective compounds. The form of omega-3s that are found in flax, called alpha linolenic acid (ALA), may offer some protection against heart disease and some cancers. Flaxseeds are also best source of lignanas, plant compounds that have estrogen like activity in the body.