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Boosting Your Immune System Through Nutrition

By Stephen R. Farris

At some point during the year, you might feel a little scratchiness in your throat, a slight cough, followed by sneezing and congestion. Looks like you might be coming down with a cold or it could be seasonal allergies, or at worst, the dreaded flu bug.

Whatever it may be, your body's immune system immediately begins to react to the foreign invasion and puts up its defenses.

Depending on how healthy you are, it might not take long to fight off the illness, but if you haven't been maintaining your immune system properly, fighting off any type of illness could take longer than anticipated.

That means longer down time, lost hours on the job, and missed activities. 

However, if you're unsure how to keep your immune system maintained and working properly, it may be a good time to start with your diet. Good nutrition can help keep your immune system ready for combat and it could give it an added boost (reinforcements, so to speak).


Fruits, especially those high in Vitamin C, fiber, and other nutrients can give your immune system a boost during illness and the added backup it needs to help you recover more quickly. Citrus fruits are usually higher in Vitamin C; such fruits include oranges, grapefruit, tangerines, etc. Berries also contain vitamins, minerals, and are usually loaded with antioxidants that also help with immune system health.


Green leafy vegetables like spinach, collard greens, kale, along with other vitamin and mineral loaded veggies (carrots, broccoli, red bell peppers, squash, etc.) should be included with any healthy diet. Their nutritional value are great for helping to keep the immune system working smoothly.

Essential Vitamins

There are essential vitamins and minerals that your immune system needs to operate normally. Those include zinc, folate, iron, selenium, copper, along with Vitamins A, C, E, B6, and B12. All of these can be found in food sources.

If you have questions about how to give your immune system a boost, or keeping it maintained, talk with your local chiropractor. Not only can they relieve pain in your back, neck and joints, they have been trained in the areas of nutrition and overall health. He/she may be able to offer a few tips and suggestions to help you get started on your way to a healthier, more vibrant and active lifestyle.

To learn more about your health, wellness and fitness, see your local chiropractor at The Joint Chiropractic in North Little Rock, Ark.

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