Food and Immune Health

Your immune system includes all the cells, glands, vessels and body tissues that protect you from foreign invaders. While the skin and intestinal tract help initially protect the body from invaders, the inner primary source of defense comes from white blood cells. Because some of these white cells live only a few days, it's important to maintain a healthy diet that can support this constant rebuilding process. The immune system needs the following nutrients:

Iron - Lean meats, fortified cereals, pumpkin seed kernals, boiled spinach, red kidney beans, prune juice, lima beans. Note that vitamin C rich foods help release iron in foods especially those of plant origin.

Copper - Walnuts, kidney beans, lobster, sunflower seeds, shrimp, Raisin Bran cereal.

Protein - Lean meats, beans, nuts, vegetables and whole grains.

Vitamin B6 - Salmon and other lean meats, baked potatoes and bananas.

Vitamin B12 - Organ meats, salmon, seafood and meat in general, ready-to-eat breakfast cereals, milk, yogurt and eggs.

Vitamin C - Oranges, brussel sprouts, strawberries, grapefruit, red peppers, kiwi fruit, green pepper, tomato juice and cooked broccoli.

Folate - Green leafy vegetables, cooked broccoli, dried beans and sunflower seeds.

Zinc - Beef, fortified breakfast cereals, wheat germ, some cheeses, yogurt and peanuts.

Vitamin A - Liver, fish, fish oils, fortified milk, butter, yogurt, eggs, sweet potato, spinach, mango, carrots, acorn squash, cooked kale and broccoli.

Selenium - Brazil nuts, fish, meat (especially organ meats), shellfish, cooked oatmeal, whole-wheat bread.

Prebiotics - Undigestible plant fibers from whole plant foods.

Probiotics - Fermented milk, yogurt and in pill form.