Sore throat? Runny nose? Feeling fatigued? Your body is telling you that it's fighting a virus. You can work with you body to tackle the virus by selecting foods rich in vitamins and minerals. Reach for sliced red peppers rich in vitamin C, whole grains or medicinal teas (instead of coffee or carbonated soda) and your immune system will thank you.
Instructions
Identification
1. The immune system is the body's line of defense. It protects us from anything that is foreign. The immune system is made up of cells, tissues and organs that work together to fight against germs or bad cells that can cause infections, viruses and diseases. A healthy immune system is one that distinguishes between good and bad cells and is able to quickly fight off or defend itself from harmful invasions. It is normal, however, to have common colds and some viruses--the immune response is prompted when this occurs and in a healthy individual, these illnesses are soon cleared.
Function
2. Eating foods that are rich in vitamins and minerals can prevent the immune system from weakening. Vitamin C keeps the muscles and bones strong while building healthy tissue. Although vitamin C supplements can be taken, daily consumption of foods that are rich in this vitamin, such as red peppers, papaya, guava, broccoli, kale and oranges can keep the body safe from harm. Tomatoes are also rich in vitamin C, along with grapefruit and other citrus fruits, such as lemons and limes. All of the fruits and vegetables mentioned have many other vitamins, such as vitamins K, B-2 and B-6.
Considerations
3. Omega-3 fatty acids are known to stop the inflammatory response in the system. Inflammation occurs when germs enter the body---it is the body's response to fight off viruses. Omega-3 fatty acids are found mostly in salmon, eggs and some fortified cereals.
Another aid to the immune system is raw honey. Raw honey has antioxidants that your body needs and also kills bacteria. It especially helps with colds and sinus problems. Raw garlic is another nutrient that has antibacterial properties. It has maximum capacity when eaten raw---the best way is to chop finely and sprinkle on top of cooked spinach (already cooled) or add to hummus or your favorite dip.
Potential
4. The mineral zinc is known for potentially helping the body battle illness, boost the immune system and protect against any cell damage an illness may cause. Zinc can be found in leafy green vegetables, red meats, poultry and some fish. Zinc can also be found in zinc lozenges. Eating a wide variety of vegetables, lean meats, fruits and whole grains can boost the body's immune system and keep it strong enough to fight off viruses and other invaders.
Prevention/Solution
5. Consider your symptoms before changing what you eat dramatically. If your body is aching and your head or chest is congested, rest is one of the best cures, along with eating vitamin-rich foods; however, eating a balanced diet will help you maintain a healthy immune system.
Tags: immune system, along with, fatty acids, fight viruses, foods that, foods that rich