Boost Your Immune System

Posted: 4th February 2013 by crahill in Uncategorized

UVM Sports Nutrition

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.


Vitamin C

  • 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.


Vitamin E

  • 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.

Got any good recipe ideas?  Send them along!!!


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