Humans aren’t the only ones who celebrate the holidays. Many bacteria and viruses seize the opportunity to spread during large gatherings at parties, airports and stores.

Well, it’s that time of year again, which means you must strengthen your body’s defenses. You already know about the most common ways to boost immunity:

• Washing hands regularly and adequately
• Sleeping more
• Exercising
• Staying hydrated

These aren’t the only ways to prevent illness, as a few lifestyle choices in the kitchen can support your immune system.

Vitamins and Minerals

Here are some of the best substances to help beef up your body’s defense systems:

Vitamin A

Vitamin A helps with the development and function of immune system cells. Further, many green vegetables rich in vitamin A are also high in chlorophyll, a powerful antioxidant.

Sources:

• Cantaloupe and watermelon
• Mango
• Grapefruit
• Green vegetables — particularly kale, arugula, spinach, romaine, broccoli, turnip greens and bibb lettuce
• Red and orange vegetables — specifically carrots, red peppers, sweet potatoes and butternut squash
• Cheeses — predominantly cheddar, cream and goat
• Whole milk and butter
• Eggs
• Beef liver
• Fish and seafood — especially king mackerel, salmon, bluefin tuna, trout and clams

Vitamin C

Vitamin C reduces high blood pressure, fights chronic diseases, and strengthens white blood cells.

Sources

• Tropical fruits — specifically kiwi and papaya
• Citrus fruits — especially oranges, clementines and lemons
• Cantaloupe
• Strawberries
• Cruciferous vegetables — particularly brussels sprouts, cauliflower, broccoli, kale and cauliflower
• Red and orange vegetables — predominantly tomatoes and bell peppers
• Potatoes

Vitamin D

Vitamin D helps modulate immune responses to fight off bacteria and viruses. While the sun is a key source, plenty of foods offer options to get sufficient intake during winter months.

Sources:

• Oranges
• Almond and whole milk
• Beef liver
• Egg yolks
• Mushrooms
• Oily and fatty fish — specifically salmon, mackerel, anchovies, sardines and herring
• Halibut (a lean fish)

Selenium

High levels of this antioxidant micronutrient are associated with better immunity, as it helps reduce inflammation. Selenium is a trace mineral, which means your body doesn’t need a lot to have sufficient intake.

Sources:

• Brazil nuts
• Crimini and shiitake mushrooms
• Brown rice
• Mustard and sunflower seeds
• Pinto beans
• Whole wheat bread
• Meat and poultry
• Fish and seafood

Zinc

Zinc stimulates enzymes that break down proteins in bacteria and viruses, supports the activation of immune system cells and reduces inflammation

Sources:

• Nuts
• Whole grains
• Seeds — specifically pumpkin, hemp, squash and sesame seeds
• Legumes
• Tofu
• Meat and poultry
• Fish and seafood — particularly oysters

Other Food Types

Here are some specific food types that can help your body fight off illness:

Elderberry

Using extracts from elder trees and plants to boost immune system performance dates back to 400 B.C. It reduces inflammation, and recent studies have shown it can treat the influenza virus. They can be enjoyed raw or made into other delicacies — such as syrup, wine, jam and pies.

Fiber

Fiber is a carbohydrate that fuels healthy bacteria in your gut, which is the first line of defense in our immune system. It can also help fight chronic diseases.

Sources:

• Raspberries
• Avocado
• Artichoke
• Legume beans — specifically lentils, kidney beans, chickpeas and split peas
• Nuts — especially almonds, walnuts, pistachios, chia seeds, pumpkin seeds, sunflower seeds and fresh walnuts
• Oats
• Popcorn
• Dark chocolate

Prebiotics

These food compounds support the growth and activity of healthy bacteria in the gastrointestinal tract. They help your body fight invading substances and protect against inflammation.

Sources:

• Apples
• Bananas
• Seaweed
• Avocado
• Onion
• Garlic
• Asparagus
• Crops — specifically barley, oats and flaxseeds
• Wheat bran

Probiotics

These fermented and cultured foods contain healthy bacteria that interact with and stimulate intestinal cells and commensal microflora.

Sources:

• Kombucha
• Yogurt
• Fresh sauerkraut
• Sourdough bread
• Pickled items

Many of these vitamins, minerals and nutrients can be found as supplements in the form of a chewable, capsule or lozenge you can take daily.

What to Avoid

Do your best to manage unhealthy emotions and refrain from damaging habits:

• Stress – If you’re a parent or hosting your family’s holiday party, find ways to manage your stress.
• Anger – Allowing this emotion to fester often weakens immune system function.
• Sugar – Pies, cookies, candy and all the sweets you can imagine will be around you during the holiday season. We understand if this is tough, but try your best to enjoy them in moderation.
• Alcohol – Alcohol damages the cells in the outer layer of your stomach and intestines and lowers the amount of illness-fighting antibodies.
• Smoking and vaping – The use of cigarettes and e-cigarettes decreases the function of immune-related genes.

Did you find this article useful? Go to americanbusinesscoalition.info to learn more about how the American Business Coalition can support you.

Humans aren’t the only ones who celebrate the holidays. Many bacteria and viruses seize the opportunity to spread during large gatherings at parties, airports and stores.

Well, it’s that time of year again, which means you must strengthen your body’s defenses. You already know about the most common ways to boost immunity:

• Washing hands regularly and adequately
• Sleeping more
• Exercising
• Staying hydrated

These aren’t the only ways to prevent illness, as a few lifestyle choices in the kitchen can support your immune system.

Vitamins and Minerals

Here are some of the best substances to help beef up your body’s defense systems:

Vitamin A

Vitamin A helps with the development and function of immune system cells. Further, many green vegetables rich in vitamin A are also high in chlorophyll, a powerful antioxidant.

Sources:

• Cantaloupe and watermelon
• Mango
• Grapefruit
• Green vegetables — particularly kale, arugula, spinach, romaine, broccoli, turnip greens and bibb lettuce
• Red and orange vegetables — specifically carrots, red peppers, sweet potatoes and butternut squash
• Cheeses — predominantly cheddar, cream and goat
• Whole milk and butter
• Eggs
• Beef liver
• Fish and seafood — especially king mackerel, salmon, bluefin tuna, trout and clams

Vitamin C

Vitamin C reduces high blood pressure, fights chronic diseases, and strengthens white blood cells.

Sources:

• Tropical fruits — specifically kiwi and papaya
• Citrus fruits — especially oranges, clementines and lemons
• Cantaloupe
• Strawberries
• Cruciferous vegetables — particularly brussels sprouts, cauliflower, broccoli, kale and cauliflower
• Red and orange vegetables — predominantly tomatoes and bell peppers
• Potatoes

Vitamin D

Vitamin D helps modulate immune responses to fight off bacteria and viruses. While the sun is a key source, plenty of foods offer options to get sufficient intake during winter months.

Sources:

• Oranges
• Almond and whole milk
• Beef liver
• Egg yolks
• Mushrooms
• Oily and fatty fish — specifically salmon, mackerel, anchovies, sardines and herring
• Halibut (a lean fish)

Selenium

High levels of this antioxidant micronutrient are associated with better immunity, as it helps reduce inflammation. Selenium is a trace mineral, which means your body doesn’t need a lot to have sufficient intake.

Sources:

• Brazil nuts
• Crimini and shiitake mushrooms
• Brown rice
• Mustard and sunflower seeds
• Pinto beans
• Whole wheat bread
• Meat and poultry
• Fish and seafood

Zinc

Zinc stimulates enzymes that break down proteins in bacteria and viruses, supports the activation of immune system cells and reduces inflammation.

Sources:

• Nuts
• Whole grains
• Seeds — specifically pumpkin, hemp, squash and sesame seeds
• Legumes
• Tofu
• Meat and poultry
• Fish and seafood — particularly oysters

Other Food Types

Here are some specific food types that can help your body fight off illness:

Elderberry

Using extracts from elder trees and plants to boost immune system performance dates back to 400 B.C. It reduces inflammation, and recent studies have shown it can treat the influenza virus. They can be enjoyed raw or made into other delicacies — such as syrup, wine, jam and pies.

Fiber

Fiber is a carbohydrate that fuels healthy bacteria in your gut, which is the first line of defense in our immune system. It can also help fight chronic diseases.

Sources:

• Raspberries
• Avocado
• Artichoke
• Legume beans — specifically lentils, kidney beans, chickpeas and split peas
• Nuts — especially almonds, walnuts, pistachios, chia seeds, pumpkin seeds, sunflower seeds and fresh walnuts
• Oats
• Popcorn
• Dark chocolate

Prebiotics

These food compounds support the growth and activity of healthy bacteria in the gastrointestinal tract. They help your body fight invading substances and protect against inflammation.

Sources:

• Apples
• Bananas
• Seaweed
• Avocado
• Onion
• Garlic
• Asparagus
• Crops — specifically barley, oats and flaxseeds
• Wheat bran

Probiotics

These fermented and cultured foods contain healthy bacteria that interact with and stimulate intestinal cells and commensal microflora.

Sources:

• Kombucha
• Yogurt
• Fresh sauerkraut
• Sourdough bread
• Pickled items

Many of these vitamins, minerals and nutrients can be found as supplements in the form of a chewable, capsule or lozenge you can take daily.

What to Avoid

Do your best to manage unhealthy emotions and refrain from damaging habits:

• Stress – If you’re a parent or hosting your family’s holiday party, find ways to manage your stress.
• Anger – Allowing this emotion to fester often weakens immune system function.
• Sugar – Pies, cookies, candy and all the sweets you can imagine will be around you during the holiday season. We understand if this is tough, but try your best to enjoy them in moderation.
• Alcohol – Alcohol damages the cells in the outer layer of your stomach and intestines and lowers the amount of illness-fighting antibodies.
• Smoking and vaping – The use of cigarettes and e-cigarettes decreases the function of immune-related genes.

Did you find this article useful? Go to americanbusinesscoalition.info to learn more about how the American Business Coalition can support you.