Watch Your Diet: While there is no magic bullet to prevent one from falling ill, proper nutrition is one way to help you stay healthy and strong. No matter what kind of shape you are in, malnutrition makes you susceptible to illness. Eating a healthy diet helps to support a healthy immune system to fight off bacteria, viruses and many other illnesses.
Nourish your body by focusing on:
- Increasing your intake of vegetables
- Avoid sugar sweetened beverages
- Limit the amount of red meats you eat
- Eat whole grains
- Incorporate healthy fats like olive oil and avocado
- Focus on micronutrients: Micronutrients play roles in maintaining immune function. The best way to get vitamins and minerals is from a well-rounded diet. According to Harvard Health Publishing (Harvard Medical School) the following are important immune boosting micronutrients and food sources of each:
Vitamin B6: Chicken, cereals, bananas, pork-loin, potatoes with skins.
Vitamin C: Tomatoes, citrus fruit, sweet peppers, broccoli, kiwi fruit
Vitamin E: Sunflower seeds and oil, almonds, safflower oil, peanut butter
Magnesium: Whole wheat, legumes, nuts, seeds
Zinc: Oysters, beef shank, Alaskan king crab, turkey (dark meat)
One of the ways you can develop consistency in eating healthy is by “coloring your plate”. The more colorful your plate, the greater variety of nutrition you are getting. If you are eating a balanced diet, there is no need for supplements. Supplements are not packaged the same way as food, so we do not know what else is needed for adequate absorption and utilization by the body.