Immune Strengthening Diet
The
correct foods can help to strengthen the immune system and prevent disease
and infection.
Foods to
Include to Help Strengthen the Immune System
Fruit
In particular those high in Vitamin C, like blackberries, strawberries,
raspberries, blackcurrants, citrus fruit, kiwi fruit, peaches, mango,
cantaloupe melon, apples.
Vegetables
In particular vegetables high in Vitamin A (beta-carotene) and Vitamin
C. Carrots, squash, sweet potato, tomatoes, spinach, kale, collard greens,
brocolli, cabbage, Brussels sprouts, onions, leeks, avocado. Also believed
to be valuable for the immune system are garlic, onions, ginger.
Oily Fish
Rich in omega-3 essential fatty acids and high in Vitamin E, like salmon,
mackerel, sardines, herring, tuna and trout.
Nuts and
Seeds
Rich in omega-3 essential fatty acids and high in Vitamin E. Unsalted
nuts, like walnuts, brazil nuts and almonds, and seeds like sunflower,
linseeds and pumpkin seeds.
Pulses
and Grains
Including lentils, chick peas (garbanzo beans), brown rice, whole wheat
bread, wheatgerm, whole wheat cereals.
Oils
Sunflower, Safflower and Flaxseed Oils are best.
Foods
to Avoid to Strengthen the Immune System
High Fat
Foods
Particularly high in saturated fat like red meat, meat products like sausage,
salami, hot dogs, hamburgers, smoked meats and full-fat dairy products.
Refined
Carbs and Sugar
Many refined carb foods are also high in fat and sugar, like cakes, cookies,
pastries, muffins, donuts, Danish, ice-cream, candy.
Avoid
Alcohol
Drink lots of water, diluted fruit juice, vegetable juice, fat-free milk,
soy milk and green tea.
Caffeine:
Including Colas
Instead drink more water, freshly squeezed fruit and vegetable juice,
and herbal teas like ginger, peppermint, and green tea.
|