Food is essential to our body to work optimally. We get most of the nutrients and antioxidants we need from fruits and vegetables. That said, you need to ensure that you have a diet that includes as many fruits and vegetables to get the nutrients and antioxidants that will help strengthen your immune system. That would mean a diet that contains vitamin E, vitamin D, and selenium. These are rarely found in processed food (unless enriched), and your body has more chances of absorbing what it needs when you eat fresh whole foods. Leafy greens, nuts, citrus fruits are all excellent choices of foods for the immune system.

Pick 2 or 3 of the following vegetables you would like to include in your meal today:

 Spinach  Carrots  Broccoli  Garlic  Sweet Potato

Once you’ve picked your vegetable(s), make sure to have at least two servings of it in your day. Make sure to get 2–3 liters of water intake and also complete your 15 minute Ka-Yo-Me routine in the morning and evening. And don’t cheat, no alcohol for the next three weeks.

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Here’s a list of food that you will want to have on your weekly grocery list.

  Brazil Nuts

Brazil nuts are at the top of our list because it is one of the most reliable sources of selenium. Selenium is a powerful antioxidant and is one of the essential minerals for our health and immunity. Just one nut can provide up to 96 micrograms (mcg), which is already above the daily recommendation. The daily intake recommendation is 55 micrograms of selenium for an adult.

  Fish

Fish and, more specifically, tuna is an excellent source of selenium. One ounce of tuna can provide around 30 mcg of selenium. Other fish and seafood are usually between 12 mcg and 20 mcg of selenium per ounce. Salmon is also a good choice to help the immune system. It contains a lot of “healthy fat” (omega-3), which is known to strengthen the immune system and reduce the risks of heart disease.

 

Lentils

If you eat a vegan or vegetarian diet, lentils are a great substitute to fish. One cup of lentils can provide around 6 mcg of selenium. They are also a good source of immune-boosting nutrients, fiber, and protein.

 

Sunflower Seeds

Sunflower seeds are very high in vitamin E. One ounce can provide 76% of your daily intake, which is 15 milligrams. Vitamin E is also a potent antioxidant like selenium, which help fight infection since it enhances the immune system.

 

Yogurt

Since yogurt contains live culture (or probiotics), it is a great way to help us fight bacteria by bringing good bacteria in the body and help improve digestion. Kefir is also another option that brings as many benefits to our gut.

 

Vegetables

 

Broccoli

Most cruciferous vegetables have phyto-nutrients that can help boost the immune system. Broccoli is rich in antioxidant vitamins, and one serving contributes to a third of the daily intake recommended for vitamin A.

 

Carrots

Not only does carrot contain vitamins A, B, C, and E, it also contains zinc. Zinc is known to be an essential mineral for the health of our immune system. If the body is deficient in nutrients like zinc, it weakens the immune system and makes viruses stronger.

 

Garlic

Another vegetable that has a similar effect on our immune system as zinc is garlic. Garlic has the ability, according to some research, to keep a cold at bay (and maybe vampires?). Some studies even demonstrate that individuals who were living with cancer were able to boost their immune system by increasing their intake of garlic.

 

Spinach

Spinach is a significant source of vitamin C but also contains vitamin E. It is essential to keep it raw to ensure that you get all the nutrients from it. You can add it to a salad or a sandwich.

 

 

 

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