IMMUNE HEALTH
WHAT IS THE IMMUNE SYSTEM?
The immune system is our body’s network of cells and organs that protect us from infection by viruses, bacteria and toxins.
WHAT NUTRIENTS SUPPORT OUR IMMUNE SYSTEM?
A well-balanced diet supports our immune system. In addition, there are some nutrients that play a large role in supporting the immune system. These nutrients are vitamin C and Vitamin D, zinc and iron, and protein. Our immune system also benefits from good digestive health, which is influenced by prebiotic and probiotic foods.
GOOD FOOD SOURCES FOR THESE NUTRIENTS
VITAMIN C–grapefruit, orange, lemon, lime, kiwi, papaya, strawberries, bell peppers, broccoli, spinach
VITAMIN D–mushrooms, salmon, canned seafood, liver, egg yolk; and fortified (nutrients added) cereal, orange juice, yogurt, almond milk and tofu
ZINC–nuts, seeds, beans, dark chocolate, meat, shellfish, dairy products, egg yolk, oats
IRON–dried fruit, spinach, broccoli, dark chocolate, nuts, seeds, meat, poultry, seafood, egg yolk, enriched bread and rice products, whole grains (oats, whole wheat products)
PROTEIN–nuts, seeds, beans, lentils, tofu, meat, poultry, seafood, dairy products, eggs, nutritional yeast
PREBIOTICS–fiber from fruits, vegetables, whole grains, legumes
PROBIOTICS–fermented or cultured foods such as yogurt, kefir, kimchi, kombucha, miso, tempeh, sourdough, sauerkraut, pickled vegetables