Keeping your immune system functioning it’s best is especially important at this time of year when colds and flus are on the rise. After all, it is the immune system’s job to defend your body against illness. Getting enough sleep, washing our hands and staying physically active are all important, but a healthy diet is essential for keeping your immune system working its best.

Vitamin C Rich Foods

Vitamin C: Vitamin C tops the list of nutrients to help keep the immune system functioning optimally. There has been more research about the immune-boosting effects of Vitamin C than perhaps any other nutrient. Vitamin C increases the production of infection-fighting white blood cells. Some great Vitamin C rich foods include: citrus fruits (oranges, grapefruit, lemons) including 100% pure orange juice and grapefruit juice, sweet peppers, berries (strawberries, raspberries, blackberries, blueberries), kiwi, and broccoli.

Vitamin A: Not only helps maintain normal vision, but it keeps your immune system healthy. Orange foods contain beta-carotene, which is converted to vitamin
A in the body. Great vitamin A rich examples include: carrots, sweet potato, butternut squash, and dried apricots.

Good Sources of Vitamin A
Foods High in Zinc








Zinc: Zinc is mineral that strengthens the immune system, and helps with healing. It is found in oysters, fish, seafood, beef, pumpkin seeds and pulses like lentil and baked beans.

Probiotics are good bacteria that help keep your immune system healthy.

Be sure to include a variety of these food choices in your diet at this time of year to keep your immune system in top shape.

Try my Orange Berry Smoothie recipe to get a 100% of your daily Vitamin C!