- Include foods high in Vitamin A. Low Vitamin A is associated with impaired immunity and increased risk of infectious disease. Vitamin A also plays an important role in maintaining mucosal surfaces. Some of the foods that are high in vitamin A include: Apricots, asparagus, broccoli, carrots, kumara, pumpkin, red capsicum, spinach, watercress.
- Include foods high in Vitamin C. Vitamin C is an important antioxidant that decreases the bodies susceptibility to infection. Some of the foods that are high in vitamin C include: berries, citrus fruits, brussels sprouts, broccoli, kale, peas, silver beet and spinach.
- Include foods high in Zinc. Zinc is an element essential for cells of the immune system, and zinc deficiency affects the ability of immune cells to function as they should. Caution: While it’s important to have sufficient zinc in your diet (15–25 mg per day), too much zinc can inhibit the function of the immune system. Some of the foods that are high in Zinc include: Egg yolks, fish, legumes, mushrooms and whole grains.
- Garlic and Onions. Garlic and Onions have infection-fighting capabilities and stimulate the immune system.
Finally, make sure to eat a diet high in fruits, vegetables, and whole grains, and low in saturated fat and enjoy alcohol only in moderation.
Read more:The truth about your immune system
