9 Tips On Eating For A Healthy Immune System

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    The immune system is designed to defend against microorganisms that cause illness and disease. If the immune system is unable to prevent a germ from invading your body, you will become ill. Making healthy dietary changes to your diet and using potent vitamin and mineral supplements like Progressive Labs vitamins can bolster the immune system.

    Boosting your immune system through healthy eating may sound enticing; however, it is not as easy as it seems. The immune system is interconnected and contains numerous organs and tissues that work together to protect against disease. The first line of defense is adopting a healthy lifestyle that includes a diet rich in veggies, fruits, and whole grains, regular exercise, maintaining a healthy weight, getting adequate sleep, decreasing stress levels, avoiding tobacco products, and only drinking in moderation.

    Since the bulk of your immune system is housed in the gastrointestinal tract, it is important to ensure your digestive health is optimized. A gut doctor will work with you to develop a proven formula to improve your digestive and immune health.

    Vitamin A

    Vitamin A is found in fortified cereals and dairy products. Fruits and vegetables like broccoli, sweet potatoes, bell peppers, carrots, eggs, and spinach contain high amounts of this vitamin. Vitamin A is also known as beta-carotene. It protects against skin, oral, intestinal, digestive, and respiratory illnesses and diseases.

    Vitamin C

    Vitamin C stimulates the body to form antibodies to increase immunity, reduce inflammation, and protect against upper respiratory infections like the common cold, pneumonia, and influenza. Vitamin C is found in citrus fruits like grapefruits and oranges, bell peppers, strawberries, and tomatoes.

    Vitamin E

    Vitamin E is a powerful antioxidant designed to help the body fight infections. Many people are surprised to learn that vitamin E is used in about 200 biochemical reactions in the body, including the immune system. Vitamin E rich foods include spinach, broccoli, sunflower seeds, and nuts.


    Zinc is a mineral that aids in wound healing and supports the immune system. Zinc lozenges can help reduce the symptoms and the length of upper respiratory illnesses by boosting immunity. This plentiful mineral can be found in whole grain products, lean cuts of meat, seafood, poultry, beans, nuts, milk, and seeds.


    Folate is found in a number of foods, including beans, legumes, and green, leafy vegetables. Folic acid, the synthetic version of folate, can be added to fortified foods like whole grains, pasta, and enriched bread.


    Iron is a mineral that is found in lean meats, as well as broccoli, beans, and kale. Iron is used to carry life-giving oxygen to the cells in your body. If the cells in the body, including the immune system, do not get the required amount of oxygen, it cannot function properly, inflammation can occur, and the risk of illness increases.

    Avoid Sugary Beverages

    Did you know that consuming sugary drinks and processed foods can harm your immune system? Excess sugar causes systemic inflammation, creates an acidic gastrointestinal environment that can destroy the beneficial bacteria found in the digestive tract.


    You can improve the health of your immune system by using a probiotic supplement. Probiotic supplements are designed to increase the beneficial bacteria in the gastrointestinal tract, which increases the effectiveness of the immune system.

    Colorful Eating

    To help ensure your body is getting all of the nutrients that it needs, eat a variety of foods. The more colorful your meals, the greater the nutritional variety you will receive. Blue foods improve urinary and cardiovascular health. Orange foods promote cardiovascular, immune, and eye health. Red foods decrease the risk of certain cancers, improve urinary tract health, and maintains cardiovascular and memory. Green foods strengthen blood cells, reduce the risk of heart disease and cancer, and protects against birth defects.

    Your immune system is multilayered and requires a multilayered approach. Eating a diet packed with fruits, vegetables, and whole grains provides your immune system with the nutrients needed to improve immune health. Exercising regularly, avoiding tobacco products, and maintaining a healthy weight decreases inflammation in the body and helps the body fight off infection. Probiotic supplements, vitamin and mineral supplements, and proper handwashing help protect you from illness and disease and bolsters your immune system.


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