Who doesn’t want a healthy immune system? (Raise your hand. No one?) But did you know the role your diet plays in keeping it in top shape to protect you from toxins and infections?Sadly, too many of us don’t eat enough of the fresh fruits, vegetables and other foods we need to keep ourselves healthy year-round. Healthy foods provide many substances including vitamins and minerals to keep us strong and healthy.&nbsp;You can’t just eat an orange or grapefruit or pop a vitamin pill and expect one quick burst of vitamin C to prevent a cold and to boost your immune system.

8 Vitamins & Minerals You Need for a Healthy Immune System

“A truly healthy immune system depends on a balanced healthy diet over time,” says registered dietitian Maxine Smith. “It’s like training for a battle and preparing your body ahead of time so it can through a good punch when attacked by viruses, bacteria and toxins. Other lifestyle practices such as regular exercise and good sleep will better prepare you for the battle.”&nbsp;With some exceptions, it’s best to get your vitamins and minerals from your food rather than in pill form. Smith shares some tips for some of the top vitamins and minerals your immune system needs to perform:

Vitamin C may help prevent infections or shorten their stay. Citrus fruits are a standout, but did you know there are other good sources? It’s true!&nbsp;Smith recommends the following:• Spinach.• Kale.• Bell peppers.• Brussels sprouts.• Strawberries.• Papaya.&nbsp;Fun fact: vitamin C is in so many foods that most people may not need to take supplements unless a doctor advises it. Consult with your doctor before taking any vitamin C supplements.

1. Vitamin C

Like vitamin C, vitamin E can be a powerful antioxidant that helps your body fight off infection. This important vitamin — part of nearly 200 biochemical reactions in your body — is critical in how your immune system functions. To get your vitamin E, think high-fat plant foods such as:• Almonds.• Peanuts/peanut butter.• Sunflower seeds.&nbsp;• Oils such as sunflower, safflower, and soybean oil.• Hazelnuts.

2. Vitamin E

Vitamin A is an infection-fighter and comes in two forms: preformed such as in animal foods such as fish, meat and dairy or from plant carotenoids. Tuna is a great source of preformed vitamin A.&nbsp;When it comes to carotenoids,&nbsp;go colorful:&nbsp;• Carrots.• Sweet potatoes.• Pumpkin.• Butternut squash.• Cantaloupe.• Dark green leafy vegetables.

3. Vitamin A

Known as the sunshine vitamin, it’s one of the most important and powerful nutrients for supporting the immune system. Food sources are limited but include:  • Salmon. • Mackerel.• Tuna.• Sardines.• Vitamin D fortified like milk, orange juice and cereals. In general, it’s best to get most of your vitamins from food, but vitamin D may be the exception to that rule. Talk with your doctor to find out if you need a supplement.

4. Vitamin D

Folate is the&nbsp;natural form&nbsp;and folic acid is the&nbsp;synthetic form, often added to foods because of its health benefits. To get more folate, add more beans and lentils to your plate on a regular basis, as well as leafy green vegetables.&nbsp;Avocado is another tasty source.&nbsp;You can also get folic acid in fortified foods (check the label first).• Enriched pasta.• Enriched bread.• Enriched rice.

5. Folate/folic acid

Iron, which helps your body carry oxygen to cells, plays a part in many of the immune system processes. It comes in different forms. Your body can more easily absorb heme iron (aka iron from animal products), which is abundant in:Read meat (limit to smaller amounts and less often).• Chicken.• Turkey.• Canned sardines.• Oysters.• Clams.• Mussels.• Canned light tuna.if yyou're a vegetarian,have no fear. You can still find iron in:• Beans.• Broccoli.• Kale.• Iron-fortified cereals.

6. Iron

Selenium seems to have a powerful effect on the immune system being important for preventing infections. Animal foods are the best sources, with the exception of Brazil nuts, that offer a whopping greater than 100% daily value in one nut. However, too much can be a problem, so keep to no more than one to two of these in a day. Look for selenium in: • Seafood (tuna, halibut, sardines).• Meat and liver.• Poultry.• Cottage cheese.

7. Selenium

Zinc is needed for the production of new immune system cells. It’s found primarily in animal foods but can be also found in some vegetarian food like.  • Oysters.• Crab.• Lean meats and poultry.• Baked beans.• Yogurt.• Chickpeas.

8. Zinc 

Depending on where you live and what time of year it is, you can’t always get your hands on high-quality fresh produce. Keep in mind that buying frozen is&nbsp;a good option and can be quite convenient in our time-crunched world. Frozen food can still boost your immune system.&nbsp;“Manufacturers freeze frozen fruits and veggies at ‘peak’ ripeness, which means they’ll pack a similar nutritional value as their fresh counterparts,” she says. “Just choose plain frozen foods rather than those with added sugars or sodium.”​

Choose frozen when you can’t get fresh

Who doesn't want a healthy immune system? (Raise your hand. No one?) But did you know the role your diet plays in keeping it in top shape to protect you from toxins and infections?

Health 

8 Vitamins for an Immune System Boost

Eyesight is one of man’s most precious possessions and to lose it totally, or even partially, is indeed a tragedy. Before we consider the care of the eyes and preservation of eyesight, let us examine the Structure and Functions of the eye.Structure and Functions of the Eyes.The eye can be compared to the camera and its component parts. The refractive system of the eye via cornea and lens, correspond to the lens of the camera.The iris and the pupil correspond to the diaphragm and its variable aperture, in the camera. The retina corresponds to the photographic film of the camera.

How To Take Care of Your Eyes Properly

Eyesight is one of the most precious possessions and to lose it, is indeed a tragedy. So, it is important to take special care of the eyes.

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How To Take Care of Your Eyes Properly? » Health » FreakToFit

It occurs when food that has some healthy qualities is seen as being virtuous in all respects.
For example, many people think that organic foods are healthier because they&#39;re lower in calories and higher in fibre than their conventionally grown counterparts. But the term &quot;organic&quot; refers to agriculture practices and has nothing to do with health or nutrition.

The “health halo” effect

Health

Many people fall victim to a health aura of some foods:
<ul>
<li>Fitness branding may make dieters eat more and exercise less. In one study, people trying to lose weight consumed more trail mix when the package labeled it as a &quot;fitness&quot; snack. The participants also exercised less when they were offered the &quot;fitness&quot; snack.</li>
<li>Another study found that people who brought reusable shopping bags bought more organic foods, but they also chose more &quot;indulgent &quot; foods, like candy and chips.</li>
</ul>
To avoid being influenced by the health halo effect, ignore buzzwords, slogans, and images that make foods appear more healthful than they are.

Food-related behaviors, influenced by the health halo effect

Beware of the Health Halo | Berkeley Wellness

It is difficult for consumers to differentiate and make healthy choices between products when there is a wide variation in serving sizes and nutritional values. So, increasing the amount of information will not help.The best way to tackle it is for writers, companies and consumers to ensure that people can understand the context and the information already existing on their labels.

Decreasing The Health Halo Effect 

Protein bars are perceived as having an increased protein content and as healthier overall when the label reads “protein bar“ and “good source of protein. ”

Research On ‘Health Halos’

A ‘health halo’ occurs when a single health buzzword or claim causes a consumer to have other unsubstantiated positive impressions of the product.Health halos in food advertising take the form of short messages on food packaging about the health benefits of an item. Product labels containing the words ‘low fat’, ‘organic’ and ‘gluten-free’ are perceived as healthy choices and influence consumer purchasing behaviors.

The ‘Health Halo’ Effect

...&nbsp;like ‘protein’, ‘paleo’ and ‘organic’ are used in marketing as key selling points for many of today’s health products. Yet these words can also trick consumers into believing a product is healthier than it really is.Inaccurate health messages can be dangerous as they don’t help to educate consumers to make informed choices and are often in conflict with credible, accurate health information.&nbsp;

Health Buzzwords

Health buzzwords like 'protein', 'paleo' and 'organic' are used in healthcare marketing as key selling points for many of today's health products. Yet these words can also trick consumers into believing a product is healthier than it really is.

How health buzzwords trick consumers and create a 'health halo' effect

We don’t have complete control of our decision-making because we take mental shortcuts, using inbuilt biases which are supposed to improve the efficiency of our choices and actions.We often use these shortcuts when deciding what to eat. For instance, we might decide that a food is healthy because it’s labeled as natural, organic, ‘low-fat’ or ‘low-calorie, when in fact these terms can be deliberately misleading.

Mental Shortcuts

It’s when people overestimate the healthiness of a food item because of unwarranted correlations. Research indicates that this effect causes people to consume larger portions and may even be a cause of obesity.&nbsp;

What Is a Health-Halo

A study comparing the two restaurants found that those who ate at Subway underestimated the calories in their meals more than those who ate at McDonald's.Because Subway sandwiches are considered healthier, people are more likely to add a cookie and a soda. While people who eat at McDonald's are not under the health-halo so they’re less likely to order sides with a Big Mac.

Subway Vs. Mcdonalds

Research indicates that people don’t check the labels and assume that products marketed as healthy contain fewer calories than standard items. They see the “healthy” items as representing the less guilty option and so eat more of them.

When Healthy Leads To More Calories

<ul><li>Avoid fast food.</li><li>Stay away from high-fat preparation methods (fried, deep-fried, batter-dipped, breaded, crispy, etc. )</li><li>Stick to your calorie consumption goal.</li><li>Cut condiments like mayo, sauces and dressings</li><li>Watch what you put on the side – avoid high-fat sides like fries and choose undressed salad instead.</li></ul>

Get a Real Healthy Halo

Don't be tempted into ordering 'healthy' fast food. It might be more unhealthy for you You feel great about yourself when you order something "healthy" at your fast food store. But the healthy option might be just as bad for you as a triple bacon cheeseburger, fries and a Coke.

healthhalo

8 Vitamins & Minerals You Need for a Healthy Immune System

8 Vitamins for an Immune System Boost

How To Take Care of Your Eyes Properly

How To Take Care of Your Eyes Properly? » Health » FreakToFit