Preliminary research demonstrates importance of carbohydrate ingestion either during or immediately after extended exercise sessions. Carb have been found to prevent sickness by decreasing cortisol levels. Additionally, carbohydrates are associated with how the body maintains lymphocyte production. As a result, carbs are an excellent excuse to quench one’s thirst with an energy drink or eat carbohydrates loaded with other nutrients (in example: sweet potato).

Protein
Protein is responsible for producing antibodies for the immune system. When the body is assaulted with virus invasions, the antibodies, which are proteins comprised of various amino acids, hover around the foreign substances to try to annihilate the cell. A nutritionally balanced diet should include high quality protein that consists of eight vital amino acids.

Yogurt
A yogurt a day has been found to keep the doctor away. Based on the preliminary findings on yogurts, the study suggests that consumption of one cup of low-fat yogurt a say may decrease the body’s susceptibility to colds. Probiotic is deemed as the beneficial bacteria in certain yogurts because it has been found to augment the immune system.

Healthy Fats
In order to keep the immune system functioning at optimal health, omega-3 fats are essential. Fatty tuna, salmon, trout, herring, sardines, flaxseed, canola oil, small amounts of walnuts, green leafy vegetables, wheat germ and soybeans, contain rich sources of omega 3-fats. A medical study conducted in England found that omega-3 fats enhanced the levels of T cells and virus-fighting interferon-gamma cytokines in test subjects.

Zinc
Various clinical evaluations on zinc have found the trace mineral to help weaken the severity and duration of the common cold and viruses. Beef, turkey, chicken, oysters, crab and lamb contain opulent food sources of zinc.