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The Defense is a good offense. That's what a lot of coaches, health and physical trainers and even doctors will tell you when you're feeling under the weather. If you think your immune system could use a boost or even a little help because you're feeling a little sick, here are some easy tips on how to fight off cold & flu bugs, viruses, and even infection. There are two ways to boost ones immune system: Boost the functions, levels and number of Immune system cells in your blood, and also, help out the immune system by establishing a good intake of antioxidants to help clean out your body from toxins that harm your immune system.

The first thing you need is a boost to the immune systems components by meeting your daily needs for certain vitamins. Many vitamins most people don't realize actually increase functions of the immune system and the white cell count that is needed to fight of bacteria, viruses and infections.

Vitamin C is both an anti-oxidant and it increases the white blood cell count, and can be found in most fruit and even red bell peppers. Vitamin E enhances the B-cells which are producers of antibodies. Zinc is essential for the maintaining of efficient white cells and platelets in your blood. Omega-3's boost bacteria fighting white cells and strengthen the membrane walls of those cells, and finally, beta-carotenes boost the number of infection fighters in your system.

The snacks you can consume that contain these are: salads with olive oil on them instead of dressing. They are quick and easy to make and often can be bought pre-made at grocery stores. Tuna contains your Omega-3's so have a tuna fish sandwich for a snack. And fruits contain a most of these in them as well, so make you a fruit smoothie or a fruit salad with maybe some yogurt on top of it instead of whipped cream.

Anti-oxidants are important in cleaning out your system from toxins which means your immune system has less to worry bout. Anti-oxidants can also be found in many fruits and vegetables so fruit salads and regular salads are again good snack ideas. Some of the highest anti-oxidant containing fruits are: raisins, blueberries, blackberries, strawberries, raspberries, and plums. Some of the best anti-oxidant vegetables are typically the ones that get put in salads, such as, beets, spinach, Brussels sprouts, and alfalfa sprouts. However, red bell peppers, broccoli, and onions, which are common in salads, are good sources of anti-oxidants.

In conclusion, salads (both veggie and fruit salads) are good quick snacks, yogurt goes great with fruit and often contains anti-oxidants in them, tuna fish sandwiches aren't just a picnicking side dish and legit fruit smoothies and shakes will provide both immune boosters and anti-oxidants which cleanse your system that help your immune system. Enjoy yourself a good snack that helps you stay healthy!

Learn more about this author, Jasper P. Randolph.
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