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Immune Strengthening Diet
The correct foods can help to strengthen the immune system and prevent disease and infection.
Foods to Include to Help Strengthen the Immune System
Fruit
In particular those high in Vitamin C, like blackberries, strawberries, raspberries, blackcurrants, citrus fruit, kiwi fruit, peaches, mango, cantaloupe melon, apples.
Vegetables
In particular vegetables high in Vitamin A (beta-carotene) and Vitamin C. Carrots, squash, sweet potato, tomatoes, spinach, kale, collard greens, brocolli, cabbage, Brussels sprouts, onions, leeks, avocado. Also believed to be valuable for the immune system are garlic, onions, ginger.
Oily Fish
Rich in omega-3 essential fatty acids and high in Vitamin E, like salmon, mackerel, sardines, herring, tuna and trout.
Nuts and Seeds
Rich in omega-3 essential fatty acids and high in Vitamin E. Unsalted nuts, like walnuts, brazil nuts and almonds, and seeds like sunflower, linseeds and pumpkin seeds.
Pulses and Grains
Including lentils, chick peas (garbanzo beans), brown rice, whole wheat bread, wheatgerm, whole wheat cereals.
Oils
Sunflower, Safflower and Flaxseed Oils are best.
Foods to Avoid to Strengthen the Immune System
High Fat Foods
Particularly high in saturated fat like red meat, meat products like sausage, salami, hot dogs, hamburgers, smoked meats and full-fat dairy products.
Refined Carbs and Sugar
Many refined carb foods are also high in fat and sugar, like cakes, cookies, pastries, muffins, donuts, Danish, ice-cream, candy.
Avoid Alcohol
Drink lots of water, diluted fruit juice, vegetable juice, fat-free milk, soy milk and green tea.
Caffeine: Including Colas
Instead drink more water, freshly squeezed fruit and vegetable juice, and herbal teas like ginger, peppermint, and green tea
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