A strong immune system can reduce your chances of getting sick. Your body can build up immunity when it gets the vitamins and minerals it needs on a daily basis. The most readily available source of these vitamins and minerals is food, especially fresh fruits and vegetables. Aim to eat nine servings, or about 4 ½ cups, each day, recommends the Harvard School of Public Health.
Orange Fruits and Vegetables
Orange fruits and vegetables contain beta carotene, which is the precursor for vitamin A. According to the World's Healthiest Foods, vitamin A is beneficial to the lining of the lungs and to lymph function, which supports the immune system. Choose carrots, pumpkin, sweet potatoes and apricots to boost your intake of beta carotene.
Dark Greens
Dark, leafy greens, such as spinach, kale and broccoli, also contain beta carotene. Some greens also contain an added benefit to the immune system, vitamin E. According to the National Institutes of Health, vitamin E plays a role in immune function. While vitamin E is most often found in nuts and oils, it's also present in vegetables such as avocados, spinach and turnip greens.
Red and Pink Produce
The value of vitamin C in fighting the common cold has been debated for years. While the vitamin may not help you fight off a cold once it starts, it still plays a very important role in immune function. According to the Linus Pauling Institute at Oregon State University, vitamin C stimulates the production and function of white blood cells. Red and pink fruits and vegetables are not the only ones that contain vitamin C, but they tend to have the highest content of the vitamin. Guava, red bell peppers, tomatoes and strawberries are high in vitamin C.
White Mushrooms
Mushrooms may be fungi, but they are found in the produce section of your supermarket with the fruits and vegetables. White button mushrooms are the most common of all mushrooms consumed in the U.S., and it turns out that they have immune-boosting potential. The U.S. Department of Agriculture, Agricultural Research Service reported in July 2010 that white button mushrooms may have the ability to enhance the activity of specific cells important for immune function. Mushrooms also contain selenium, a mineral that boosts the immune system.
References
- Harvard School of Public Health: Nutrition Source--Fruits and Vegetables
- The World's Healthiest Foods: What to Eat to Prevent Flu and Colds
- National Institutes of Health: Vitamin E
- Linus Pauling Institute: Vitamin C
- USDA Agricultural Research Service: Researchers Study Benefits of White Button Mushrooms
