It is common sense that a healthy diet is good for your immune system, but which types of food offer which vitamins? The following recommendation for a healthy diet will provide some clues.
Vitamins are essential and have to be added to the human body via food and drink as the body cannot produce them on its own (Vitamin D is the only one it can produce from scratch). Medical institutes consistently test food on its effects for the body or, as this link shows, study the behavior of vitamin receptors in blood samples. In order to guarantee an adequate vitamin supply for the body (especially in the cold winter season), you should make sure you are eating plenty of the following foods:
Vitamin C sources:
Vitamin C is one of the most essential organic compounds as it is an effective antioxidant and an electron donor for important enzymes. Sour fruits are very good sources of vitamin C, such as:
- the kiwifruit which contains approximately 90 mg/100g
- the blackcurrant which contains 200 mg/100g
- oranges which contain up to 50mg/100g of vitamin C.
Vegetables such as red peppers, broccoli and chilli peppers are good foods to eat to boost the level of vitamin C in the body.
In order to maintain variation in your meals, try adding fruit to your breakfast or squeeze out the juice from the fruit to drink (although eating the whole fruit is better), or simply add an extra fruit snack into your daily eating plan. On top of that, rose hip, which can be enjoyed as jam on a slice of bread, contains approximately 1250mg/100g of vitamin C, which is a very high amount.
Vitamin D sources:
Vitamin D also boosts the immune system as it stimulates the calcium metabolism and has furthermore been seen as an essential in the activation of the T-helper cells, which are vital in regulating the adaptive immune system. Tuna, meat, eggs and avocado are common sources of vitamin D which can all be added to a nutritious salad for example.
Eating lots of fruit and vegetables have many benefits, but these are just some of them. My diet is mostly made up of fresh produce and I feel so much better for it.