Taking care of your body and building up a strong immune system is your first line of defense against contagious ailments. The immune system is comprised of a complex combination of tissues and cells that protect your body from bacteria, viruses and other antigens. These germ-fighting cells function at their peak only when your body is in good shape. Your nutrient intake is essential to the effectiveness of your immune system and succeeding in maintaining your health.
Step 1
Eat a well-balanced diet. Because the makeup of the immune system is so complex, there isn't one magic food to keep you from getting sick. Become familiar with the food pyramid and the recommended daily intake for each food group. According to the U.S. Department of Agriculture (USDA), you should include servings of fruits, veggies, lean proteins, whole grains and beans in your daily meals. It's better to get your vitamin content from the food rather than supplementing with a synthetically replicated vitamin. If you get into the habit of eating the proper servings from each food group every day, you'll be ahead of the game in preserving your immune system's health.
Step 2
Eat foods rich in vitamins and minerals. Many of us are accustomed to focusing on vitamin C, drinking orange juice and eating citrus fruits to keep sickness at bay. Red bell pepper and kiwi are also packed with vitamin C, which fights infection and produces the antibody interfon that protects cells against viruses. Vitamin E, which helps form blood cells and functions as an antioxidant, can be found in nuts and seeds. Beta carotene, which converts to vitamin A in the body, can be found in squash, carrots, and green leafy vegetables. Iron is also important to the immune system. Lean meat, poultry and fish are good sources of iron.
Step 3
Increase your antioxidant intake. Antioxidants are compounds that stabilize free radicals before they do harm to your cells. The vibrant colors found in the skins of fruits and veggies are a major source of antioxidants. According to the USDA, you should eat five to nine servings of fruits and vegetables per day. Furthermore, in order to maximize the variety of vitamins, minerals and antioxidants, try to consume two different colors of vegetables and fruits with each meal. Examples include spinach salad with strawberries and yellow bell pepper for lunch or steamed carrots and collard greens with dinner.
Step 4
Think green. Including a few green items into your diet can give your immune system a boost. Green tea offers an amino acid called L-theanine, which releases compounds from your T-cells that fight germs. Broccoli is a good source of vitamins A, C and E. It's also rich in nutrients that stimulate natural antioxidant systems in your body. Spinach is full of antioxidants to help fight off infections.
Step 5
Use herbs and spices that promote health. Turmeric, which is used in yellow curry, is a natural anti-inflammatory agent. Oregano contains antioxidant compounds, and garlic is loaded with sulfur, which helps battle infection. Ginger contains a compound called shoagol, which is an anti-inflammatory agent.
Tips and Warnings
- Use vitamins as a supplement if you're unable to eat enough preventative foods.
