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Power Your Immune System -- With Food!

By Sara Butler

No doubt you've heard that an apple a day helps to keep the doctor away. A daily apple is better than no strategy at all when it comes to your health and wellness, but you can do more. In fact, if you want to be proactive against the coming cold and flu season, then you need to start eating in a way that helps to support a healthy immune system. Here are a few foods that can help you fight the cold and flu without draining your bank account.

Sweet Potatoes

The beta-carotene that gives these tubers their orange glow is also a boon to your immune system. The antioxidants in sweet potatoes help to keep your skin healthy and your skin is your first line of defense when it comes to bacteria and viruses that want to attack your body.

You can add in other beta-carotene-rich foods to your diet too, such as acorn squash, pumpkin, butternut squash, and carrots to help give you a boost.


This citrus fruit is a great source of Vitamin C, which helps your body to fight off infection. There's also evidence that Vitamin C can help reduce the duration of an illness.

If you don't like grapefruit, then tangerines, bell peppers, broccoli, strawberries, papaya, kiwis, and oranges will do the trick.


Almonds are full of omega-3 fatty acids that are very healthy for your body. They also have a lot of Vitamin E in them, which helps to support your immune system function to defend against germs.

Other foods high in omega-3 fatty acids are seeds, whole grains, olive oil, and peanut butter.


This fish is a great source of selenium, which works together with Vitamin E to help protect your cells from damage and make you less likely to get sick.

Other foods that have this great pairing include other seafood, whole grains, and meat.

Roast Beef

Roast beef contains zinc, a mineral that helps to keep the cells that fight off disease in your immune system strong. It also helps to promote cell repair, growth, and reproduction.

Pork, tofu, seafood, and wheat germ are also great sources of zinc if you don't feel like being the little piggy that likes roast beef.

Last year's cold and flu season was rough, so do what you can to help support a healthy immune system to stay healthy this year. If you have questions or concerns about your immune system or general health, talk to a chiropractor at The Joint Chiropractic today!

To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Los Angeles, Calif.

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