Building a strong, healthy immune system

With winter right around the corner, it’s an excellent time to get our Mind Body and Soul ready  for the  Cold fighting season. Starts by eating diverse foods packed with nutrients that help bust inflammation and fortify cells.

Here are some foods and nutrients packed with antioxidant  to help fight the flu season.

Beta-Carotene

can be found in  brightly colored fruits and veggies like papaya, carrots, and kale. Beta-carotene is in the same family as vitamin A and shares its antioxidant and anti-inflammatory properties that promote immunity.

Vitamins B5, B6, and B12

To get your B5 and B6 vitamins, eat whole grains, nuts and seeds.

For B12,  eat  meat, eggs, and  milk; if you're vegetarian, fermented foods like sauerkraut and tempeh contain small amounts, and take a supplement to meet your daily needs.B12 helps your body produce infection-fighting B cells and healthy red blood cells.

Vitamin A

can be found in eggs, fish oil, butter, and liver. Vitamin A supports healthy tissue membranes, mucous membranes, and cell membranes to keep them strong, which lessens your vulnerability to infectious organisms.

Vitamin C

Found in Kiwi, citrus fruit, berries, and red peppers. This vitamin is always in the spotlight for preventing and fighting off a cold,   plus healthy skin and wound healing ability.  

Vitamin E

found in  Spinach, sunflower oils and seeds, peanut butter, avocado, almonds, and wheat germ. Like vitamin C, vitamin E supports T and B cell functions and has anti-inflammatory and antioxidant properties.  

Vitamin D

can be found in Mushrooms, oily fish, egg yolks, and fortified milk

Vitamin D may be a preventative panacea—protecting you from cancer, cardiovascular disease, dementia, and even the flu, It also helps fight infection by activating T cells, producing antibodies and cytokines (the proteins that affect cell behavior), and quelling inflammation. Besides what's on your plate, your body gets vitamin D when your skin is exposed to sunlight, so plan that morning run or 15 minutes of sunlight on a walk to grab lunch each day.

Zinc

Can be found in Root vegetables, oysters, shellfish, seafood, and almonds. Zinc is the most ‘immune-essential. It works with vitamin E and selenium as a powerful antioxidant, enhances cell function, and helps your body make more infection-fighting antibodies. Also Excess zinc can actually decrease immune function, so don't go overboard with supplementing.

Iron

can be found in Lentils, leafy greens like spinach, meats, molasses, and raisins. Iron helps transport oxygen to all your cells, making it a key ingredient for energy production. "An iron deficiency may cause you to feel tired and have frequent infections.