Staying healthy takes work.  Everyday habits can keep you healthy or keep you sick.  Here are some tips on how to remain healthy.

• Avoid foods that cause headaches and allergic reactions.  Stay away from red wine, chocolate and caffeine. Adjustments do wonders to alleviate them too!
• The best way to get vitamins and minerals in your body is by eating quality food.

Vitamin C: Vitamin C helps prevent infections.  
Foods with Vitamin C: Spinach, Kale, Bell Peppers, Brussels Sprouts, Papaya, Strawberries, lemon, grapefruit, kiwi, broccoli, cabbage, cauliflower, tomatoes, potatoes.

Vitamin E: Very powerful antioxidant and works with 200 biochemical reactions in our body
Foods with vitamin E: Almonds, Peanuts, peanut butter, oils (sunflower, safflower, soy bean, wheatgerm), hazelnuts, beet greens, collard greens, red bell pepper.

Vitamin A:  Another infection fighter
Foods with Vitamin A: Carrots, sweet potatoes, pumpkin, butternut squash, cantaloupe, dark green leafy vegetables, kale, romaine lettuce.

Vitamin D:  Immune and energy booster.
Foods with Vitamin D: Salmon, Mackerel, Tuna, Sardines, orange juice, diary and plant milks, beef liver, egg yolks, mushrooms.

Magnesium: Responsible for 600 enzyme reactions in the body.  
Foods with Magnesium: Pumpkin seeds, almonds, spinach, cashews, soymilk, black beans, edamame, peanut butter, avacado, yogurt, kidney beans, chicken breast, beef, broccoli, apple, carrot.

Probiotic: Helps your gut absorb nutrients and maintain gut health
Foods that act as a probiotic: Yogurt, sauerkraut, kimchi, miso, kombucha, pickles, Tempeh, buttermilk, natto.  Fermented foods are great for gut health.  

Fish oil: Keeps, heart, brain, lungs, blood vessels, immune working efficiently.
Foods: Anchovies, halibut, herring, mackerel, oysters, salmon, sardines, trout, tuna

Iron: helps body carry oxygen throughout body and keep immune strong
Foods: Red meat, chicken, turkey, sardines, oysters, clams, mussels, canned light tuna

Vitamin B complex (including Folic Acid): Keeps red blood cells healthy and necessary when pregnant.
Foods: Dark green leafy vegetables, beans, peanuts, sunflower seeds, fruit, whole grains, liver, seafood, eggs.

Selenium: Immune and infection prevention.
Foods: Seafood (tuna, halibut, sardines), meat, liver, poultry, cottage cheese, brazil nuts, ham, shrimp, eggs.

Zinc: Helps produce new immune cells.
Foods: Meat, shell fish, Oysters, crab, lean meats, baked beans, yogurt, chickpeas, legumes, seeds, nuts, dairy.

Basically, eating foods that come from the earth are going to give you the best source of vitamins and minerals.  If you can't eat these foods, a supplement can be helpful.  Get your supplements from a legitimate source not generic, they are better quality.  

Here are some other helpful hints: 

1. Know someone with Type II Diabetes? There is great information here!  Eating Patterns and Meal Planning
2. Love fast food? Learn how to eat healthy on a fast food diet. Get tips and tricks from How to Lose Weight Eating Fast Food
3. Have you heard about a way to track your diet and wellness? Go to www.sparkpeople.com
4. Problems with inflammation or intestinal issues? Here is a great site that answers all your questions! www.deflame.com. (Note: the site looks like an advertisement, but there is useful information on deflaming via nutrition)
5. Have a cold? Treat it the natural way with zinc, garlic and Astragalus.
6. Have a sweet tooth but want to cut back on sugar? Try these: Stevia, Lo Han and Xylitol! No aspartame! 
7. Carpal tunnel is often misdiagnosed and can often be helped with chiropractic and Vitamin B.  
   See what else it could be: Check out  Chiropractic for Carpal Tunnel Syndrome
8. Problems with sciatica? Chiropractic can help. No drugs or surgery! Chiropractic Treatment of Sciatica

Chiropractic does more than just take away pain.  It ignites your whole body!  If you live in the San Carlos, CA or San Francisco area, come on in!  www.precisemoves.com

References: https://health.clevelandclinic.org/eat-these-foods-to-boost-your-immune-system/