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Which fruit is best for immune system?

That's because oranges and other citrus fruits like grapefruit, tangerines, lemons and limes are packed with vitamin C. They increase the production of white blood cells which helps you fight viruses.

riversidemedicalclinic.com - 5 Foods To Boost Your Immune System - Riverside Medical Clinic

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5 Foods To Boost Your Immune System

It’s that time of year again… the sniffles, sneezes and coughs will soon return. In addition to getting a flu shot and taking preventative measures to protect yourself, you can adjust your diet to fight sickness. Here are some foods to incorporate into your daily diet to help build your immune system and your ability to fight sickness this cold and flu season.

1. Citrus Fruits

At some point, you’ve probably been told to drink orange juice to help recover from a cold. That’s because oranges and other citrus fruits like grapefruit, tangerines, lemons and limes are packed with vitamin C. They increase the production of white blood cells which helps you fight viruses. It is best to incorporate vitamin C enriched foods into your diet now so that if you do get sick, your body can fight the sickness faster. Insider Scoop: Red bell peppers actually have twice as much vitamin C as citrus fruits.

2. Spinach and Broccoli

These two items are packed with vitamins A, C and E but also provide the body with needed antioxidants. Spinach retains its nutrients best when cooked very little. Try adding fresh spinach to a smoothie or swap out your salad lettuce for this infection-fighting leafy green!

3. Sunflower Seeds

While small, sunflower seeds pack a big punch. With copious amounts of phosphorus, magnesium, vitamin B-6. vitamin E, and antioxidants, these small seeds a great to include in your diet at all times of the year.

4. Green Tea

Green tea is wonderful to drink while you are sick but can also help prevent you from getting sick. Unlike other teas, green tea is steamed (not fermented) so the Epigallocatechin Gallate (EGCG) is preserved. Whether you drink it hot or cold, this refreshing tea is great for helping fight sickness.

5. Yogurt

Yogurt is a wonderful item to start your day with. The live cultures can help trigger your body to fight diseases and also bad breath! One of our favorite things about this breakfast item is that it can be combined with other sickness-fighting foods like fruit. Insider Scoop: Almonds are full of vitamin E which can also be beneficial in fighting sickness. Make a smoothie and include yogurt, citrus fruit and almonds for an extra immune system boost this cold and flu season. The best way to fight getting sick and to protect others around you from getting sick is by getting a flu shot. View our list of upcoming flu clinic happening all over Riverside during October and November. To learn how to protect yourself from getting sick at work, click here.

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How do you get 500 mg quercetin from food?

Quercetin is available as a supplement, often with a recommended dose of 500-1,000 mg per day. ... Foods with Quercetin Onions. ... Kale. ... Cherry tomatoes. ... Broccoli. ... Blueberries. ... Apples.

webmd.com - 6 Foods High in Quercetin and Why You Need It - WebMD

Quercetin is a pigment that adds color to many fruits and vegetables. It’s found mainly in the skins and leaves of plants. Light stimulates the production of quercetin, so an apple at the top of a tree may have more quercetin than one that doesn't get direct sunlight. Quercetin may be referred to as a phytochemical, polyphenol, or flavonoid. Phytochemicals are substances produced by plants that may have health benefits for humans. Polyphenols and flavonoids are types of phytochemicals. Quercetin is a powerful antioxidant. Antioxidants help fight free radicals, which are molecules that contain unpaired electrons. Because electrons naturally want to pair up, free radicals roam around the body, pulling electrons away from other molecules. This process can damage cells and DNA. Quercetin "cleans up" free radicals by pairing with their single electrons so they can no longer cause damage. Dietary intakes of quercetin in the U.S. have been reported to be around 6-18 milligrams (mg) per day. However, if you’re eating several servings of fruits and vegetables on a daily basis, you’re likely consuming much more quercetin.

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