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Top 10 Nutrients known by Science to boost the immune system:

•Beta carotene

Beta carotene is found in plant foods, such as sweet potatoes, spinach, carrots, mangoes,

broccoli, and tomatoes.

•Vitamin C

Vitamin C-rich foods include citrus fruits, berries, melons, tomatoes, bell peppers, and broccoli.

•Vitamin D

Vitamin D is found in fatty fish and eggs. Milk and 100% juices fortified with vitamin D also are good sources.


Zinc tends to be better absorbed from foods such as beef and seafood, but it's also found in plant-based sources, including wheat germ, beans, nuts, and tofu.


Probiotics are good bacteria that promote health. You'll find them in cultured dairy products, such as yogurt, and fermented foods, such as kefir and kimchi.

Vitamin E

Like vitamin C, vitamin E can be a powerful antioxidant that helps your body fight off infection. This important vitamin — is part of nearly 200 biochemical reactions in your body

Vitamin A

Vitamin A is an infection-fighter and comes in two forms: performed such as in animal foods such as fish, meat, and dairy or from plant carotenoids.

•Folate/folic acid

Folate is the natural form and folic acid is the synthetic form, often added to foods because of its health benefits.


Iron, which helps your body carry oxygen to cells, plays a part in many of the immune system processes.


Selenium seems to have a powerful effect on the immune system being important for preventing infections.

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