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Eat to Boost Your Immunity   
Daily Dose
If you want to fend off illnesses this cold and flu season, you have to do more than follow good hygiene habits (although that’s super important, too!). To keep your immune system in tip-top shape, you need adequate sleep, regular exercise and good eating habits (plus no smoking or out-of-control stress). Grabbing an orange at the first sniffle won’t work, by the way. A truly healthy immune system depends on a balanced mix of vitamins and minerals over time – that means starting right now!

What you need: Vitamins A, C & E. These antioxidants help reduce inflammation inside cells, making them less prone to immune-system busting bacteria.
Where to get it: Leafy greens such as kale and spinach, broccoli, citrus fruits, bell peppers, brussels sprouts, strawberries, papaya, carrots, sweet potatoes, pumpkin, squash, sunflowers seeds, and almonds.
Recommended recipes: Carrot Salad with Feta & Pepitas, Quinoa-Kale Bowl with Dill Yogurt

What you need: Iron. Iron regulates white blood cells and keeps your counts adequate for a strong immune response. If your iron stores become low, your red blood cells carry less oxygen, which results in fatigue and makes you more prone to illness.
Where to get it: Heme-iron, found in animal protein sources, is more easily absorbed than non-heme iron, which is found in plant foods. Regardless of the source, one with vitamin C will increase absorption.
Recommended recipes: Turkey Patties with Cilantro, Scallions and Ginger, Mussels with Fennel and Tomato Broth

What you need: Amino acids. Amino acids are the building blocks of protein. All cells, including white blood cells, which fight infection, are made of substantial amounts of protein.
Where to get it: A large variety of plant-based foods provide many of the essential amino acids, most notably beans, legumes, avocados, hemp and chia seeds, quinoa, figs, sunflower seeds, leafy greens, sweet potatoes, and sprouted grains.
Recommended recipes: Toasted Quinoa and Almond Date Balls, Spice-Roasted Acorn Squash with Spinach & Chickpeas

What you need: Probiotics. Your intestines are filled with bacteria that are essential to the body’s healthy function. Probiotics, a type of healthy bacteria, augment that population of important bacteria, and strengthen the immune system’s ability to fight infection.
Where to get it: Yogurts that say "live and active cultures" on the label, as well as kefir, tempeh, kimchi and sauerkraut.
Recommended recipes: Berry Smoothie, Grilled Peaches with Yogurt, Honey and Mint


ADDED TO  Immunity, Food- Smart Choices  1014 days 20 hours 51 min ago
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