Build your defenses!

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This rainy season, boost your immune system by adding these basic nutrients to your daily diet.

In this season, where pouring rains force people to come in closer contact with ailing individuals in enclosed spaces such as malls or public vehicles, and airborne viruses and bacteria are having a heyday floating from one victim to another, the key to good health is a good defense. This will come in a healthy body nourished by these 5 important immunity-building nutrients:
  1. Vitamin C. This readily-available nutrient has been found to increase the production of white blood cells and antibodies, the primary function of which is to fight off infections. Foods rich in this important vitamin include citrus fruits, papayas, guavas, and tomatoes.
  2. Vitamin E. This vitamin has been receiving a lot of attention lately for its antioxidant properties. It stimulates the production of immune cells that produce antibodies which target and destroy bacteria. Vitamin E is present in nuts, seeds, and vegetable oils. A significant amount is available from whole grain cereals, which give you another great reason for enjoying a full serving every morning.
  3. Zinc. This power mineral not only helps increase the production of white blood cells, it even helps them fight harder. Children who have a regular zinc intake have been found to have fewer sick days. While there are zinc supplements that are already available, doctors say that zinc is easily found in fortified cereals, yogurt, beef, and seafood.
  4. Vitamin A. This vitamin is actually a potent combination of beta carotene and retinol. Beta carotene by itself increases the number of infection-fighting cells and their helper T-cells. It also has antioxidant properties, because it helps eliminate free radicals from the body. Vitamin A is also good for the eyes, bones, teeth, skin and hair. It is found in a number of foods such as green leafy vegetables, carrots, milk, mangoes, and eggs.
  5. Omega-3 fatty acids. Essential fatty acids act to protect the body against damages from infections. These are healthy fats from fish such as salmon, sardines, tuna, mackerel, catfish, and shellfish like clams and shrimps.
Source:

http://www.askdrsears.com/html/4/t042500.asp
http://www.medicinenet.com/omega-3_fatty_acids/article.htm

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