Poor nutrition is one of the most common reasons the immune system becomes impaired. The immune response is affected very early during a marginal or an inadequate nutrient intake, which makes it harder to fight off infections.
Many nutrients interact to support a well functioning immune system, but if you’re able to get those listed below, then you have a good chance of getting most of the others.
- Eat a moderate (not large) portion at each meal.
- Watch those “pasta meals”. Turn them into “pasta with protein meals”.
- This color-coded nutrient is found in dark green, dark yellow and orange vegetables and yellow fruits such as carrots, sweet potato, spinach, dried apricots, winter squash, cantaloupe, and broccoli.
- Include one serving each day, as well as four other servings of fruits and vegetables.
- The best sources are fruits and vegetables, such as citrus fruits and juices, oranges, strawberries, broccoli, cantaloupe, peppers, and tomatoes.
- Include one serving daily. Select 100% juice. Steer clear of juice drinks.
- This nutrient is widespread in foods. The best sources are wheat germ and plant oils, especially sunflower and safflower oils. Nuts and seeds are other good sources.
- Top your salad with 1-2 tablespoons of an oil-based dressing. Leave the fat-free dressings right there on the salad bar.
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