Boost Your Immune System with the Right Foods

Winter is approaching, but that does not mean you will get sick!

There are many ways we can avoid colds & flus, but the most important thing is to keep your immune system in peak working condition.

Your immune system is designed to fight germs and keep you healthy all year long. But, it's your job to keep your immune system strong with regular exercise, a healthy lifestyle, and good nutrition.

Here's a list of which foods to avoid and which to include to keep your immune system in top shape.

WHAT TO AVOID:
Some foods or unhealthy lifestyle behaviors can make you more susceptible to colds and flus. Avoid high-fat, high-sugar junk foods, as they will put a strain on your immune system. It’s also best to avoid too much caffeine & alcohol. And of course, smoking not only undermines your immune system, but can injure your respiratory tract, making you more susceptible to respiratory infections. 
  
WHAT TO INCLUDE:
1. Cruciferous Vegetables
Broccoli, Brussels sprouts, bok choy, cauliflower, cabbage, kale, and mustard are all cruciferous vegetables. They can increase your body's ability to fight infection with their potent source of beta-carotene, vitamins C and E, folate, and calcium. 

2. Orange Vegetables
Orange-colored vegetables, including carrots, pumpkins, sweet potatoes, yams, butternut squash are all excellent sources of Vitamin C. These vegetables also contain beta-carotene, a powerful antioxidant that keeps your immune system strong and healthy. 

3. Mushrooms
Mushrooms boost the production of white blood cells; this benefits the cells by increasing cellular metabolism, removing toxins, and preventing damage from free radicals.

4. Whole Grains
Whole wheat, oats, quinoa, amaranth, and brown rice improve your immunity, reduce inflammation, and protect you from the risk of heart disease, obesity, and diabetes. ALWAYS opt for whole grains over refined or enriched grains.

5. Winter Fruit
Most fruit is packed with nutrients & fiber. Incorporate some citrus fruit daily for vitamin C, but aim for a wide variety of fruit to increase your vitamin & mineral intake. Winter fruits include: oranges, pomegranates, persimmons, pears, bananas, cranberries, grapefruit, rhubarb, kiwi and kumquats.

6. Herbs & Spices
Onions, garlic, leeks, and chives are rich sources of Vitamin C, potassium, chromium and selenium. Additionally, they contain volatile oils that are antimicrobial and help stimulate immunity. Other potent herbs and spices that support your immune system include ginger, cilantro, rosemary, sage, turmeric, and oregano. 

Your diet is the key to your health: A poor diet of sugary, rich, hard-to-digest foods will detract from your immunity while a healthy diet full of fresh, antioxidant-rich foods will enhance your health and immune system.

Two More Factors:
1. Sleep: When you sleep your body is able to recover from the day's stresses & fight off any bugs you may have been exposed to. Make sure you get the rest you need to stay healthy.

2. Wash Your Hands: Most germs are passed on through human touch. After close contact with others, avoid touching your face (esp. eyes, nose, mouth) until you have a chance to wash your hands.