Wednesday, May 7, 2014

Boost Your Immune System

Your immune system is responsible for protecting you from different disease- causing microorganisms and harmful particles inside your body; those if they overcome this protecting wall, they will make you sick and weaker.

The immune system’s efficiency at doing so is affected by a number of factors such as; diet, age, some lifestyle practices like smoking, lack of exercise, not getting enough sleep, overweight and obesity.

Studies support that deficiencies in a number of nutrients affects the immune system’s ability in defending the body against diseases, because the immune system uses nutrients such as vitamin A, E, C as anti-oxidants, and mineral such as zinc, selenium, copper and magnesium to make enzymes that help it’s work.

Also Read: 8 Ways to speed up your metabolism to lose weight.

If you want to boost your immune system’s power, you need to consider adding these foods into your favorite food list.


Sweet potato


Sweet potato is rich in vitamin A; it also has higher fiber content than white potato.

Every ½ a cup of sweet potato has 80 kcal, 15 g of carbohydrates, 3 g of protein, and 0 g of fat.



Raisins are a very good source of vitamin E; some studies also suggest that it could reduce cardiovascular risk factors when consumed regularly among other benefits.

Every 2 table spoons of raisins has 60 kcal, 15 g of carbohydrates, 0 g of protein and fat.

Red & Yellow Sweet Pepper


Red & yellow peppers in addition to green ones are excellent sources of vitamin C; decorate your food table and cooking with them more often.

Every 1 cup of pepper has only 25 kcal, 5 g of carbohydrates, 2 g of protein, and 0 g of fat.

Baked Beans


Baked beans are rich in zinc, which has an important role in immune system’s functions, also considered as a plant-based source of protein.

Brazil Nuts


Brazil nuts are of the best sources of selenium, a very nice and practical snack option, considered as source of monounsaturated fats.

Every 2 Brazil nuts have 45 kcal, 0 g of carbohydrate and protein, 5 g of fat.

Beef Liver


Beef liver is an extremely good source of copper mineral, it is a storage organ for many important nutrients (vitamins A, D, E, K, B12, folic acid and iron), but it is high in cholesterol content so moderate consumption is required.

Every 1 oz. ≈ 30 g of beef liver has 55 kcal, 0g of carbohydrate, 7g of protein and 3 g of fat.

Halibut Fish 


Halibut fish is an amazing source of magnesium, among many other health benefits such as reduced risk of cardiovascular disease, stroke, and diabetes due to its omega-3 fatty acids content, but moderate consumption is required to avoid over intake of Mercury -that exist in sea food in general- which increases the risk of cardiovascular problems and impede neurological development when taken in excess.

Every 1 oz. ≈30 g of Halibut fish has 55 kcal, 0g of carbohydrate, 7g of protein and 3 g of fat.

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