What to Eat to Build a Strong Immune System

Keep Hydrated

• Water is integral in keeping your body running properly, and thus more able to fight off virus and infection. Dehydration is also often the culprit of headaches and dry throats as well. The general rule is to try and drink at least eight glasses of water a day to keep your system working its best. Try and avoid soft drinks and processed juices that can dehydrate your system and leave you thirstier than before.
  
  

Get Your Protein

• Protein plays an important role in building and maintaining strong cells in the body, along with those in your immune system. Fish is a great source of protein, along with lean chicken, beef, and eggs. There are two types of protein, known as complete and incomplete proteins. To benefit your immune system most, you will want to consume complete proteins, which are found mainly in animal products like beef, chicken, fish and dairy. Incomplete proteins are found in vegetables, nuts and fruits, and don't contain all the needed amino acids. If you are a vegetarian, you can get all the required amino acids by eating a mixture of incomplete proteins. Incomplete proteins contain four groups including vegetables, nuts, legumes, and grains, so try incorporating grains such as oats and pastas, green vegetables like broccoli, nuts and legumes to get all the amino acids your immune system will need.
  
  

Eat Your Fruits and Veggies

• Fruits and vegetables contain numerous vitamins and antioxidants that benefit your body in a number of ways. Vitamins A and C, found in many fruits and vegetables, have been found to be especially beneficial to the functioning of your immune system. Try and consume anywhere from six to eight servings of fruits and vegetables a day and make sure you vary them with each meal to insure you are getting all the proper vitamins and minerals to benefit your immune system.
  
  

Drink Some Tea

• Tea is not only great when you are sick, as it can open a stuffy nose and soothe a sore throat, but it is also a wonderful benefit to your immune system. Green tea contains the most beneficial nutrients, so try and stick with this one to benefit your immune system the most. Thanks to the antioxidants in green tea, it is effective in helping your body fight the free radicals that attack your immune system. Try drinking a cup daily, in the morning or right before bed, to help your immune system.
  
  

Probiotic Bacteria

• Probiotics, a type of bacteria that helps maintain a healthy digestive system, have also been found to benefit the immune system as well. Foods such as yogurt, miso soup, certain cheeses and certain kinds of milk contain these helpful bacteria. Try starting your day off with a cup of probiotic-containing yogurt, or adding a small cheese plate to your dinner, in order to get the benefits of probiotic bacteria.
  
  

Take A Supplement

• Vitamins A, C, the mineral zinc and certain herbs like echincea are all supplements that have been found to have immune system benefits, and taken daily, they can help to ensure your immune system is getting the best boost it can. Some health stores even sell packets or single pills that contain all, or at least some, of these immune friendly supplements.
  
  

Foods To Avoid

• Certain foods and beverages can actually be detrimental to your immune system, leading to greater chances of getting sick. Sugar has been found to weaken white blood cells, so eliminate or limit it at all costs by avoiding foods with refined and processed sugars. Also avoid sugary beverages such as soda and concentrated fruit juices. Caffeine is another source of detriment to your immune system, as it not only will dehydrate you, but has been found to actually deplete vitamin levels in the body. Finally avoid alcohol, which not only poisons your entire body, but can slow down the pace at which your immune system can work.