Your body relies on several nutrients, vitamins and minerals to keep its immune system strong, and you can give your immune system a boost by eating certain foods. While you should eat foods that boost your system throughout the year, you might want to consume even more in winter to avoid getting sick.
Immune System Functions
Your immune system consists of cells, organs, proteins and tissues that work together to help protect your body against infectious diseases. It reacts and attacks when foreign invaders enter your body. White blood cells, or leukocytes, roam through your body looking for organisms that can cause infection, says KidsHealth.org, and attack and destroy the foreign organisms.
Zinc
Zinc is an important mineral that helps your body heal wounds and boosts your immune system. Women need 8 mg of zinc each day and men need 11 mg. Eat foods high in zinc to keep your immune system strong so it can continue to heal your body. According to the Office of Dietary Supplements, zinc lozenges might help you recover quickly from the common cold and reduce symptoms. Oysters contain a high amount of zinc: Six medium oysters provide 76.7 mg of zinc. A 3/4 cup serving of fortified breakfast cereal has nearly 4 mg of zinc, one roasted chicken leg provides 2.7 mg and 1 cup of low-fat yogurt contains 1.6 mg of zinc.
Vitamin C
Vitamin C is a water-soluble vitamin that helps protect your body against infections and viruses. It is not stored in your body, so you must consume it through the foods you eat. Women need 75 mg of vitamin C and men need up to 90 mg to keep the immune system working at its best. Getting enough vitamin C might shorten the symptoms of the common cold, says the Office of Dietary Supplements. Fresh fruits and vegetables are high in vitamin C: A 1/2 cup serving of red bell peppers provides 95 mg of vitamin C, 6 oz. of orange juice has 93 mg, a kiwi contains 71 mg and 1/2 cup of steamed broccoli provides 51 mg.
Vitamin E
Vitamin E is a fat-soluble vitamin that is metabolized and stored in your body fat. Your immune system uses vitamin E to help protect itself from infections, and you need 15 mg per day. Snack on almonds to get the vitamin E you need: A 1 oz. serving provides 7.4 mg. Each 1 oz. serving of sunflower seeds contains 6 mg, 2 tbsp. of peanut butter has 2.9 mg and 1/2 cup of cooked spinach provides 1.9 mg.
Selenium
Selenium is a trace mineral that your immune system uses as an antioxidant to ward off chronic diseases, and you need 55 micrograms per day. A 3 oz. serving of canned tuna has 63 micrograms, 3 1/2 oz. of cooked beef provides 35 micrograms and 1/2 cup of cottage cheese contains 12 micrograms. Foods such as oatmeal, brown rice and wheat bread have 10 to 12 micrograms per serving.
