Antioxidants and immune system: Super Foods for optimal health

One of the best ways to prevent your immune system strong and cold and flu May surprise you: supermarket store your produce motion.

Experts say a diet rich in fruits and vegetables can help prevent infections such as colds and flu. This is great because these foods contain antioxidants strengthen the immune system.

What are antioxidants? These vitamins, minerals and other nutrients that repair and protect cells from damage caused by free radicals. Many experts believe that such damage plays a role in a number of chronic diseases, including hardening of the arteries (atherosclerosis), cancer and arthritis. Free radicals can also affect the immune system. Sun fought the damage with antioxidants helps your immune system strong, make you better able to ward off colds, flu and other infections.

Adding more fruits and vegetables of all kinds to improve your diet for your health. But some foods are higher than other antioxidants. The three most important antioxidant vitamins beta-carotene, vitamin C and vitamin E. We found in colorful fruits and vegetables, especially those of C purple, blue, red, orange and yellow. Take the biggest benefits of antioxidants, eat these foods raw or lightly steamed, boiled or cooked with.

Beta-carotene and other carotenoids, apricots, asparagus, beets, broccoli, melons, carrots, corn, peppers, cabbage, mangoes, carrots and cabbage, nectarines, peaches, pink grapefruit, pumpkins, squash, spinach, sweet potato , tangerine, tomato and watermelon.

Vitamin C: berries, broccoli, Brussels sprouts, cantaloupe, cauliflower, grapefruit, honeydew, kale, kiwi, mango, nectarines, oranges, papaya, red, green or yellow peppers, peas, sweet potatoes, tomatoes and strawberries.

Vitamin E: broccoli, carrots, chard, mustard and turnip greens, mango, nuts, papaya, pumpkin, red peppers, spinach and sunflower seeds.




* Zinc: Found in oysters, red meat, poultry, beans, nuts, fish, whole grains, fortified cereals and dairy products * Selenium: Brazil nuts, tuna, beef, poultry, and enriched breads found and other cereal products


For optimal health and immune function, should eat the diet recommended allowance (RAD) of antioxidant vitamins and minerals. That's the amount of vitamin or nutrient you need to stay healthy and avoid a deficiency.


Zinc: 11 mg for men, 8 mg for women. If you are strictly vegetarian, it may take up to 50% more dietary zinc. That's because the body absorbs less zinc when a diet rich in plant foods.

Selenium: 55 micrograms for men and women.

Beta-carotene: There is no RAD for beta-carotene. But the Institute of Medicine says that if you have 3 milligrams per day up to 6 mg beta-carotene levels in your body, the greater the risk of chronic disease can have.

Vitamin C: 90 mg for men 75 milligrams for women. Smokers should get more vitamin C: 125 mg for men and 110 milligrams for women.

Vitamin C: 15 mg for men and women.


* Quercetin, a Phytochemical, plant-based chemicals () in apples, onions, tea, red wine and other foods. It fights inflammation and can contribute to allergies.
* Luteolin, a flavonoid found in abundance in celery and peppers. Inflammation is also struggling, and one study has shown that it may protect against inflammatory diseases, such as the brain of Alzheimer.
* Catechins, a type of flavonoids in tea. Catechins in tea may help reduce the risk of heart disease, cancer and disease of Alzheimer.

If you can not get enough antioxidants in your diet with fruit and vegetables, some experts suggest that a multivitamin containing minerals, too. But individual decisions on stimulating the immune system immunity supplements careful. With antioxidants, like most anything, moderation is key. Vitamins A and E, for example, stored in the body and is slowly eliminated. Too much can be toxic.