to get the nutrients and antioxidants that will help strengthen your immune system.
That would mean a diet that contains vitamin E, vitamin D, and selenium.
(1) Brazil Nuts
Brazil nuts are at the top of our list because it is one of the most reliable sources of
selenium. Selenium is a powerful antioxidant and is one of the essential minerals for
our health and immunity. Just one nut can provide up to 96 micrograms (mcg), which
is already above the daily recommendation. The daily intake recommendation is 55
micrograms of selenium for an adult.
(2) Fish
Fish and, more specifically, tuna is an excellent source of selenium. One ounce of
tuna can provide around 30 mcg of selenium. Other fish and seafood are usually
between 12 mcg and 20 mcg of selenium per ounce. Salmon is also a good choice
to help the immune system. It contains a lot of “healthy fat” (omega-3), which is
known to strengthen the immune system and reduce the risks of heart disease.
(3) Lentils
If you eat a vegan or vegetarian diet, lentils are a great substitute to fish. One cup of
lentils can provide around 6 mcg of selenium. They are also a good source of
immune-boosting nutrients, fiber, and protein.
(4) Sunflower Seeds
Sunflower seeds are very high in vitamin E. One ounce can provide 76% of your
daily intake, which is 15 milligrams. Vitamin E is also a potent antioxidant like
selenium, which help fight infection since it enhances the immune system.
(5) Yogurt
Since yogurt contains live culture (or probiotics), it is a great way to help us fight
bacteria by bringing good bacteria in the body and help improve digestion. Kefir is
also another option that brings as many benefits to our gut.
(6) Broccoli
Most cruciferous vegetables have phytonutrients that can help boost the immune
system. Broccoli is rich in antioxidant vitamins, and one serving contributes to a third
of the daily intake recommended for vitamin A.
(7) Carrots
Not only does carrot contain vitamins A, B, C, and E, it also contains zinc. Zinc is
known to be an essential mineral for the health of our immune system. If the body is
deficient in nutrients like zinc, it weakens the immune system and makes viruses
stronger.
It is very important to be wise in making a list for your grocery especially when the health of your family is at risk. This guide will surely help you and others on deciding the food you need to buy. Share this info.
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