Immune Boosting Foods

Stay healthy this winter with these two immune boosting foods.

Raw kale is one of the best sources of vitamin C and has the added benefit of being low in sugar and high in fiber -- an overall healthy choice. Vitamin C is very sensitive to heat, breaking down the nutrient and making it less effective, so enjoying kale raw is best. Stick to thinly cut ribbons of the veggie, which packs a bigger punch than salad greens. Each 100 gram serving of raw kale includes about 120 mg of vitamin C, well over the recommended dietary amounts for men (90 mg) and women (75 mg). Vitamin C is an antioxidant that helps prevent cell damage caused by free radicals. It's a commonly used immune-boosting nutrient, though there is little clinical research that can explain how vitamin C helps boost immunity. Studies show that vitamin C won't help curtail a cold that's already in progress, observational data shows that people who have a vitamin C-rich diet tend to have shorter, more mild colds.

Brazil nuts are the richest source of selenium, a nutrient that helps prevent cellular damage from free radicals. That means selenium may help prevent chronic diseases like some cancers and heart disease, but also plays a role in protecting the immune system by helping to form infection-fighting T-cells. One study showed that the compound also helps regulate intestinal flora -- helping gut bacteria to defeat invading pathogens. Brazil nuts are so high in selenium that a single nut has nearly twice the recommended daily dose. Adults require 55 microgams per day, a Brazil nut has 95 mcgs, and a single ounce has 544 mcgs. Too much selenium can be bad for your health, so not all the time.

FitFlax with flax seed, chia seeds and FlaxVibrance with lignans are also a delicious choice to help boost your immune system, and high in fiber. Enjoy the benefit of flax seed and the benefit of chia seeds with FitFlax.