Boosting Your Immune System

[rockybrawler]

Vitamin C, fresh fruits, lots of vegetables...

[jano31]

sleep

exercise

blance diet

take vitamin c

multivitamins

[peterparker]

Antioxidants and Your Immune System: Super Foods for Optimal Health

One of the best ways to keep your immune system strong and prevent colds and flu might surprise you: Shop your supermarket’s produce aisle.

 

Experts say a diet rich in fruits and vegetables can help you ward off infections like colds and flu. That’s because these super foods contain immune-boosting antioxidants.

 

What are antioxidants? They are vitamins, minerals, and other nutrients that protect and repair cells from damage caused by free radicals. Many experts believe this damage plays a part in a number of chronic diseases, including hardening of the arteries (atherosclerosis), cancer, and arthritis. Free radicals can also interfere with your immune system. So fighting off damage with antioxidants helps keep your immune system strong, making you better able to ward off colds, flu, and other infections.

 

Antioxidants for Immunity: Where to Find Them

Adding more fruit and vegetables of any kind to your diet will improve your health. But some foods are higher in antioxidants than others. The three major antioxidant vitamins are beta-carotene, vitamin C, and vitamin E. You’ll find them in colorful fruits and vegetables – especially those with purple, blue, red, orange, and yellow hues. To get the biggest benefits of antioxidants, eat these foods raw or lightly steamed; don’t overcook or boil.

 

Beta-carotene and other carotenoids: Apricots, asparagus, beets, broccoli, cantaloupe, carrots, corn, green peppers, kale, mangoes, turnip and collard greens, nectarines, peaches, pink grapefruit, pumpkin, squash, spinach, sweet potato, tangerines, tomatoes, and watermelon.

 

Vitamin C: Berries, broccoli, Brussels sprouts, cantaloupe, cauliflower, grapefruit, honeydew, kale, kiwi, mangoes, nectarines, orange, papaya, red, green or yellow peppers, snow peas, sweet potato, strawberries, and tomatoes.

 

Vitamin E: Broccoli, carrots, chard, mustard and turnip greens, mangoes, nuts, papaya, pumpkin, red peppers, spinach, and sunflower seeds.

 

Other super foods that are rich in antioxidants include:

 

Prunes

Apples

Raisins

All berries

Plums

Red grapes

Alfalfa sprouts

Onions

Eggplant

Beans

 

Vitamins aren’t the only antioxidants in food. Other antioxidants that may help boost immunity include:

 

Zinc: Found in oysters, red meat, poultry, beans, nuts, seafood, whole grains, fortified cereals, and dairy products

Selenium: Found in Brazil nuts, tuna, beef, poultry and fortified breads, and other grain products

 

 

Antioxidant Super Foods: How Much Do You Need?

For optimal health and immune functioning, you should eat the recommended dietary allowance (RDA) of the antioxidant vitamins and minerals. That’s the amount of a vitamin or nutrient that you need to stay healthy and avoid a deficiency.

 

Here are the RDAs for some antioxidants:

 

Zinc: 11 milligrams for men, 8 milligrams for women. If you are a strict vegetarian, you may require as much as 50% more dietary zinc. That’s because your body absorbs less zinc when you have a diet rich in plant-based foods.

 

Selenium: 55 micrograms for men or women.

 

Beta-carotene: There is no RDA for beta-carotene. But the Institute of Medicine says that if you get 3 milligrams to 6 milligrams of beta-carotene daily, your body will have the levels that may lower risk of chronic diseases.

 

Vitamin C: 90 milligrams for men, 75 milligrams for women. Smokers should get extra vitamin C: 125 milligrams for men and 110 milligrams for women.

 

Vitamin E: 15 milligrams for men and women.

 

How Foods Boost Immunity

Can’t you get antioxidants from taking a vitamin or a supplement? Yes, but you may be missing out on other nutrients that could strengthen the immune system. Foods contain many different nutrients that work together to promote health. For example, researchers delving into the mysteries of fruits and vegetables and the complex antioxidants they contain have discovered benefits of:

 

Quercetin: a plant-based chemical (phytochemical) found in apples, onions, teas, red wines, and other foods. It fights inflammation and may help reduce allergies.

Luteolin: a flavonoid found in abundance in celery and green peppers. It also fights inflammation and one study showed it may help protect against inflammatory brain conditions like Alzheimer’s.

Catechins: a type of flavonoid found in tea. Catechins in tea may help reduce risk of heart disease, cancer, and Alzheimer’s disease.

 

If you can’t get enough antioxidants in your diet by eating fresh produce, some experts recommend taking a multivitamin that contains minerals, too. But be cautious about taking individual immune system supplements to boost immunity. With antioxidants, as with most anything, moderation is key. Vitamins A and E, for example, are stored in the body and eliminated slowly. Getting too much can be toxic.

 

 

 

:mtc:

[jano31]

iwasan ang stress, kumaen ng tama at masustansya., take vitamins(essentials-mega antioxidant)

[jhn888]

drink plenty of water

a doctor said the reason for flu is a sudden change of weather

also our country is so polluted kasi

best chance is to spray nasonex twice per nostril everyday

madugo pero effective, or ester c plus sabi ng seller her client are ayala`s & sm sy family

[louise]

hot yoga. try power yoga (combination of work-out + yoga) simply the best

[Tukuykuy]

drink plenty of water

a doctor said the reason for flu is a sudden change of weather

also our country is so polluted kasi

best chance is to spray nasonex twice per nostril everyday

madugo pero effective, or ester c plus sabi ng seller her client are ayala`s & sm sy family

 

 

 

di ba virus ang cause and not the sudden change of weather?

[macarina]

have plenty of alkaline intake......

[wEbStAr]

- eat right

- take vitamins regularly

- get enough rest

- drink lots of water

- exercise

[tatzkee]

Hyaluronic Acid is. is very nice if you can find some ,it's naturally found in connective tissue, where it serves as an integral part of the extracellular matrix

 

consuming at least 800 milligrams of calcium a day will retard the loss of bone,

Excessive fat leads to chronic disease and premature death!!

and has been shown to be a strong predictor of physical disability in later life.

 

 

The courageous fighter shuns violence. The skillful soldier avoids anger. A mighty warrior does not fight for petty conquests.

Try Taking Berocca- This is a soluble ascorbic acid for drinking in bib tablet form. also taste good

 

Try Taking Berocca- This is a soluble ascorbic acid for drinking in bib tablet form. also taste good

[ativan]

drink plenty of fluids especially water and juices, exercise and diet

[ChiliMac]

di ba virus ang cause and not the sudden change of weather?

 

Sabi nila kasi pag nag-change ng weather or temperature that is the time when our immune system temporarily shuts down. During that time raw we are prone to the simplest virus around which on regular basis our immune system can handle.

[businessdeal]

stop smoking..... increase intake of vitamins.....exercise..... sleep enough..... eat a balanced diet.....relax and live life easily and simply.... dami pa....

yeah vit c and green tea will do

.

[hugh hefner]

Get enough sleep daily. At least 6-8 hours a day. Eat plenty of fruits and leafy vegetables. Avoid red meat i.e beef. Take supplements like ascorbic acid (Vit. C), lysine, etc. For drinkers out there...take silymarine supplements. (S)Exercise regularly. Hope this helps. Just my 2 cents.

[boldstar]

i think the best way is to take ascorbic acid. or if you want i have a intravenous Vit.C which is more effective cuz its faster to absorb by the body. that the tablets.. for more info visit my website www.boldstar14.multiply.com