20 WAYS TO BOOST
YOUR IMMUNE SYSTEM
Tip 1
Get your nutrients
A diet that is rich in vitamin E and vitamin C, zinc, and selenium will help you boost your immunity.
Tip 2
Cut process food
By cutting the processed food, you reduce the chances of inflammation in the body.
Tip 3
Get your selenium
Not only is selenium a powerful antioxidant, but it also plays a vital role in our immune system. The daily intake recommendation is 55 micrograms (mcg) of selenium for an adult.
Tip #4
Eat Brazil nuts
Just one nut can provide up to 96 mcg of selenium, which is already above the daily recommendation of 55 mcg.
Tip 5
Add fish to your meal
One ounce of tuna can provide around 30 mcg of selenium. Salmon is also an excellent choice; it contains a lot of “healthy fat” (omega-3), which is known to strengthen the immune system and reduce the risks of heart disease.
Tip 6
Increase your vitamin E
Vitamin E can help fight any infection in the body since it enhances the immune system. A daily dose of 15 mg a day is what is recommended by the experts, and it is especially important as you age.
Tip 7
Eat sunflower seeds
One ounce can provide 76% of your daily intake of
vitamin E.
Tip 8
Make a spinach salad
Spinach is a significant source of vitamin C but also contains vitamin E
Tip #9
Enhance your vitamin C
Vitamin C is critical to the immune system; the recommendation is 75–90 mg a day.
Tip #10
Include citrus fruits in your meal
Have a grapefruit for breakfast; it will provide 50% of your daily intake of vitamin C.
Tip #11
Eat watermelon
It’s an excellent source of potassium (which helps regulate the body functions), vitamin A and vitamin C.
Tip #12
Choose blueberries
Blueberries are at the top of all the fruits and vegetables for the number of antioxidants it contains.
Tip #13
Supplement with Black Elderberry
Black Elderberry is a known supplement that can help fight the symptoms of the cold and flu.
Tip #14
Step outside and move
Frequent exercise boosts our immunity; it also seems to delay its aging.
