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The correct foods can help to strengthen the immune system and prevent disease and infection.
Foods to Include in an Immune Strengthening Diet
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 in an Immune Strengthening Diet
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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