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Fall is coming, temperature is dropping and flu is about to start again. Recently H1N1 is on our minds now… so I will be writing today about what to do to boost your immune system to reduce the chance of being ill.

There are lots of things that might impact your immune system for example if you are under stress that can depress your immune system, so you have to practice stress management, physical activity can help release some stress hormones, so if you are under a lot of stress try to include some physical activity to help build up your immune system.

Vitamin C

The next thing is your nutrition, try to eat lots of fruits and vegetables they tend to have lots of vitamins and minerals and the vitamins are generally have a lots of antioxidants that helps build up your immune system. Try to include fruits that have lots of vitamin C such as guava, strawberries, cantaloupe, kiwi and oranges. Also a lot of vegetables have a lot of vitamin C such as bell pepper, broccoli and potatoes.

Yogurt

Another important aspect is probiotics that will be found in yogurt primarily, those probiotics are very important in building your immune system because it affects the good healthy bacteria that is in your digestive tract, so if your immune system is under stress you will need more from these healthy bacteria in your digestive tract so that will be a good time to increase your intake of yogurt. Recently they have came up by new type of cheese that contain those probiotic so this will be another option for those people that aren’t a big fan for yogurt or you can have it as probiotic pills.

Mushrooms

Beta-glucan found in mushroom was found to lower bad cholesterol LDL, to boost immunity, and regulate blood sugar. So try to toss more mushrooms in your salads, soups, pastas and pizza.

Seafood

Seafood is rich in omega-3 fatty acids and selenium, a potent antioxidant. A study was made on healthy men were given a high-selenium diet, they showed a better immune response in improving white blood cells. So include a variety of seafood choices into your diet.

Protein

Protein is also an important aspect in building up you immune system for its high zinc content an important mineral that helps increases the production of white blood cells to fight infection and help them to fight more aggressively so try to include lean protein cuts, beans, skinless poultry, fish and nuts and seeds.

Nuts (vitamin E)

Nuts are rich in omega-3 fatty acids and vitamin E which is an antioxidant that helps boost your immune system, vitamin E can be found in seeds, and also in vegetable oils, green leafy vegetables, beans and whole grains.
 So the key in building your immune system is to have a variety of different food.

Boost your immune system by trying some physical activity to release your stress, try to include plenty of fruits and vegetables because they contain lots of antioxidants, include lean meats as beans, lean meat cuts, nuts and seeds and do not forget vitamin E rich food.