12 Immune Rich Foods

Here are 12 nutrient-rich foods that offer valuable illness-preventing benefits...

1. Wheat Germ. The recommended serving size of two tablespoons offers an excellent source of vitamin E. This fat-soluble vitamin helps to prevent the formation of LDL or “bad” cholesterol that causes plaque to build up in the arteries. In addition, vitamin E plays a vital role in healthy skin and hair.

2. Almonds. Another rich source of vitamin E. A 2oz serving provides almost 50% of the recommended daily intake of vitamin E. Almonds are also a nourishing source of protein and unsaturated fat, or the “heart healthy fat.”

3. Sweet potatoes are loaded with beta-carotene which gives this popular fall food
its orange color. Beta-carotene is a powerful antioxidant that protects cells from free radicals that cause damage to otherwise healthy cells. Sweet potatoes are an excellent source of potassium, a mineral that helps to lower blood pressure and stroke risk.

4. Oranges provide an excellent source of beta- carotene and vitamin C, also known as ascorbic acid. The high content of potassium in oranges helps maintain electrolyte balance in the cells and helps to maintain a healthy cardiovascular system.

5. Broccoli is another wonderful source of vitamin C. In addition to its antioxidant properties, vitamin C also aids the absorption of iron in the body.
This versatile vegetable is rich in folic acid, which maintains normal tissue growth. C

6. Strawberries are a fantastic source of vitamin C, folic acid, potassium, and dietary fiber. They are high in antioxidants and packed with sweet flavor.

Photo courtesy of Ted_Major

7. Spinach. This vegetable is packed with the goodness of folic acid and vitamins A and C. It is most beneficial when served raw or lightly cooked. Try adding sliced strawberries to a spinach salad to optimize your nutrient intake.

8. Low sodium canned tomato products such as spaghetti sauce, tomato juice, ketchup, and pizza sauce are undoubtedly the major sources of lycopene. Lycopene is yet another beneficial antioxidant and it is the reason that fruits and vegetables are red in color.

9. Dark chocolate. When consumed in moderation, this wonderful treat provides flavonoids, coming from the cocoa bean, that are another type of beneficial antioxidant.

10. Pumpkin. A fall and winter favorite that is loaded with vitamins A and C, iron and fiber. Don’t throw out those pumpkin seeds as they are packed with protein and heart-healthy plant- based fats.

11. Yogurt. Look for the brands that say “with live and active cultures.” These products contain probiotics that help to promote the growth of good bacteria in your gut.

12. Vitamin D fortified dairy products like milk, soy drinks, orange juice, yogurt, cereals- Vitamin D plays an important role in the strength of our immune system, helps to regulate cell growth, and assists in the absorption of calcium and phosphorus for strong bones and teeth. A four cup serving carries nearly 50% of the daily recommended amount of vitamin E.

“A healthy diet can help reduce risk [of illness] and help you get better faster, but a strong immune system can’t fight off every cold and flu germ that comes your way,” says Christine Gerbstadt, MD, RD a spokesperson for the American Dietetic Association who is both a registered dietitian and a physician. Be sure to eat a variety of colorful foods, exercise, get plenty of sleep, and of course, wash your hands.

-Feature photo courtesy of whologwhy