Get defensive!

A city without defenses is as good as good as conquered. Everyday, you come in contact with millions of infectious microbes that would love nothing more than to invade your body. The reason you are not on a sickbed everyday is all down to your body’s powerful immune system.

Your body’s first line of defence, the mechanical barriers (e.g skin) are not always capable of preventing the entry of these microbes. Upon entry, your body’s natural defence must be sufficient in fighting off the infectious agents before they take over your body.

Good food that is rich in protein, vitamins and minerals are fundamental for keeping your immune system topnotch.

Fish, poultry, beans, peas and low-fat poultry products are important in your diet because they provide you with necessary minerals.

Fruits and vegetables such as carrots, spinach, avocados are rich sources of vitamins. Vitamin C is one of the most important vitamin for your immune system. For a high vitamin C intake, drink suffiecient amount of fruit juices and eat lots of citrus fruits e.g lime, lemon and oranges. Vitamins are also found in fortified cereals and bread.

Another benefit of having a top immune system is that it helps to keep cancer at bay.

Pass up

• Fatty food
• Caffeinated drinks
• Alcohol

Upgrade

• Fruit and vegetable intake
• Fish intake
• Vitamin fortified food

Remember, prevention is better than cure

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