What You Need to Eat to Build an Immune System That Works

The word “EAT” is usually looked at these days as a negative word, or even a word to make fun of other people. But the truth is EAT means: Eat Before Sleep Attack. That is correct, the medical definition of EAT is: before sleep attack, or to allow for rapid growth and repair of tissues that may be damaged during sleep. Sounds like a pretty good explanation, doesn’t it? The eating is needed to give some much needed energy to our bodies, so that we can repair what damage we have incurred during the day, or sleep, whichever comes first.

The problem, however, is that most people do not eat enough to meet their daily requirements. And our modern day diet, while good for our health, is not ideal for keeping us from feeling tired and fatigued throughout the day. Most people are eating a diet high in saturated fat, sugar and trans fatty acids, which contribute to the accumulation of toxins within the body. This toxic buildup interferes with the body’s ability to properly use the stored energy it gets from the foods we eat, causing fatigue and ill health.

A diet rich in fruits, vegetables, whole grains, and natural starches, as well as lean proteins will enable the body to receive the proper amount of vitamins and minerals it needs to function normally. A healthy body also needs the right proportions of the basic vitamins and minerals to support healthy cell function. And eating foods rich in the vitamins, minerals, and essential nutrients that our bodies need, but cannot get from our diet, such as Omega 3 fatty acids, is a good way to achieve this. Olive oil is a good source of those vitamins and minerals, along with fish oil, nuts, seeds, and poultry, all of which are higher in fats than olive oil.

Legumes, such as black beans, lentils, and Lima beans, contain soluble fiber, which binds with water and other substances inside the cell membrane to prevent them from being ingested into the bloodstream. The soluble fiber from beans helps keep the colon clean and free of toxins. Whole grains, including brown rice, are high in B vitamins, which are important to maintain healthy cell membranes. Nuts, seeds, and poultry, all of which are high in polyunsaturated fats, help prevent inflammation and clogged arteries.

Vegetarians often have difficulty choosing the nutrients they need in their diets and can get plenty of minerals, including potassium, magnesium, and phosphorus from fish, nuts, seeds, and vegetable oils. Some vegetarians have even discovered that fresh juices, rather than fruit juices, provide all of the antioxidants and other nutrients they need. When you choose an all-natural juice, choose one that contains real fruit, such as carrot, apricot, or lemon, rather than the ubiquitous fruit juice. If you choose fruit juices for your breakfast, choose a sweet variety, such as orange, peach, or apple, rather than the sour varieties. You’ll also find that eating a wide range of colorful vegetables, such as spinach and kale, keeps your stomach full throughout the day, and provides you with a number of other nutrients, as well.

While most fruits and vegetables contain fiber, some (such as blackberries and prunes) are heavy, and may be difficult for people on diets to incorporate into their daily routine. Legumes are a great substitute because they have only about five grams of carbohydrates, the fewest of any food group. They are also loaded with antioxidants, many of which are beneficial to your immune system. Eat legumes a serving or two daily, as they are great for your immunity system and overall health.