Eating my way to better health: 

Immune System

Fruits and vegetables, powerful antioxidants to fight free radicals; contain a substantial amount of nutrients( beta-carotene, calcium, iron, potassium, folate, fibers, vitamin A, C, E, K, zinc, manganese, phosphorus).

Grains are full of B vitamins( niacin, thiamine, riboflavin, folate, manganese, magnesium, zinc, iron).

Nuts( almonds, cashews, peanuts, pumpkin seeds, pecans) are full of iron, potassium, manganese, phosphorus, omega-3 fatty acids, protein, unsaturated acids- helpful and healthy for heart. 

Seafood rich in selenium, iron, omega-3 fatty acids, vitamins, iodine- excellent source of protein.     

Food scarcity can compromise our immune system. 

One of the best remedies to fight foreign agents is found in foods.  

The best mechanism of defense is found in a well-balanced diet containing a variety of fruits, legumes, whole grains, nuts, and seafood. 

Building your immunity:

-Get an adequate amount of sleep( recommendation is at least 8 hours a day)

-Hydrate, hydrate!!!! drink plenty of water( at least 8 glasses of water per day)

-Balance your diet- eat those nutrients. I will talk about further

-Wash your hands regularly- Everyday we come in contact with germs one way or another.

- Exercise regularly- physical activity is recommended at least 5 times a week for moderate( 30 minutes each day) or 3 times a week for intensive( 60 to 90 minutes). Also just taking a morning walk for 30 minutes will help a great deal.