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How to boost your immune system


The old saying, “An apple a day can keep the doctor away,” may have truth behind it after all. Eating nourishing foods rich in certain vitamins can help your immune system fight off illness.

 We talked to registered dietitian Julia Zumpano, RD, LD for a closer look at these vitamins, what foods you can find them in and how they can help keep you healthy. Here’s what she had to say:

 Vitamin C is one of the biggest immune system boosters of all. In fact, a lack of vitamin C can even make you more prone to getting sick. Foods rich in vitamin C include oranges, grapefruits, tangerines, strawberries, bell peppers, spinach, kale and broccoli. Daily intake of vitamin C is essential for good health because your body doesn’t produce or store it. The good news is that vitamin C is in so many foods that most people don’t need to take a vitamin C supplement unless a doctor advises it.

 Vitamin B6 is vital to supporting biochemical reactions in the immune system. Vitamin B6-rich foods include chicken and cold water fish such as salmon and tuna. Vitamin B6 also is found in green vegetables and in chick peas, which is the main ingredient in hummus.

 Vitamin E is a powerful antioxidant that helps the body fight off infection. Foods rich in vitamin E include nuts, seeds and spinach.

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