9 Things your body needs to maintain a healthy immune system

Eating a well-balanced diet provides vitamins and minerals needed to ensure a strong immune system. This complex system can help protect the body from invading bacteria, viruses, and fungi, in addition to reducing the risk of abnormal or cancerous cells.

The immune system needs many amazing components to work together to combat threats to your health.

1. Get a dose of protein: Proteins are central to the proper functioning of the immune system. They provide amino acids  used to make antibodies and other compounds that attack foreign invaders and prevent infection.
2. Add some fatty acids: Research suggests that Omega-3 fatty acids are especially beneficial in controlling inflammation and the harmful effects of rheumatoid arthritis and other autoimmune disorders.
3. Don't forget Vitamin E:  Vitamin E, which is found in oils, nuts and seeds, margarine and avocados, may enhance T cell activity and assist in the production of antibodies.
4. Take your Vitamin C:  Vitamin C, found in many fruits and vegetables, helps to build and maintain mucous membranes and collagen, as well as  to strengthen blood vessel walls. Vitamin C is also thought to enhance the function of immune cells and help to reduce the duration of a cold when taken as a supplement. Red peppers and kiwi fruits are excellent sources of Vitamin C.
5. Eat your Vitamin A:   Vitamin A, which is found in liver, fish, milk, cheese and eggs, reduces the incidence and severity of infectious illnesses by helping to keep mucous membranes healthy and intact. It also helps increase antibody response and white blood cell production. Beta carotene, once consumed, can be converted to Vitamin A in the body.
6. Include a smidgen of Zinc: Zinc is a trace mineral with many important functions, including supporting immunity. A deficiency of Zinc has been associated with slow wound healing. The best food sources of Zinc are foods of animal origin, including seafood (especially oysters), meat, poultry and liver, as well as eggs, milk, beans, nuts and whole grains. But an excess of supplementary Zinc can actually depress the immune system.
7. Stir in a pinch of Selenium:  This trace mineral essential for a strong immune system. The best sources of Selenium are Brazil nuts, seafood, some meats and fish, as well as bread, wheat bran, wheat germ, oats and brown rice.
8. Mix in some Iron:  Iron is required for the manufacture of B cells and T cells and ensures that cells get the oxygen they need to function ­properly and resist disease. The best sources of Iron are red meat, eggs, dried fruits, enriched grains, cereals and legumes.
9. Add your antioxidants: Antioxidants protect against free radicals. Research suggests that the antioxidant properties of carotenoids, such as lycopene (found in tomatoes and tomato products) and beta carotene (found in orange, red and yellow plant foods, as well as dark green vegetables) may protect immune cells from destructive free radicals, molecules that can harm cells and damage the DNA.

There are no "quick fix" diets for the immune system. Some unscrupulous practitioners exploit the importance of the immune system and the difficulty of understanding its complexity by publicizing methods to boost "immune power." They may recommend a program to "cleanse" the body, followed by large doses of vitamins, minerals and amino acids, to restore immune power. There is no evidence that such reg­imens boost immunity, and high-dose supplements can be dangerous.