Immunity is important year-round, year after year, but it seems like the last few years have become more of a hot health topic than ever. ), which will always be of particular interest. Luckily, you can protect yourself from sniffling and sick leave. maintain a healthy immune system Be yourself in your daily habits. One of the best ways to support your immune system for life is through nutrition and smart eating habits.nothing on foods that boost immunity (and sipping certain drinks) is not only effective, it’s easier and tastier than you might think.
Why nutrition is important for immunity
If you’re on a mission to optimize immune function, diet is a great place to start. Major Factors Affecting the Immune System And ultimately, how well the body can defend itself against harmful bacteria. Gary E. Den, MD, PhD, Integrative Medicine Specialist at Memorial Sloan Kettering Cancer Center. These nutrients may work by triggering important cellular responses, providing energy to immune cells, and fighting harmful molecules. 2019 article in the magazine Nutrients.
Eat more plants, probiotics and protein.
But what exactly is a diet for immunity? Academy of Nutrition and Dieteticsthe best meal plan for a robust immune system is Familiar Nutrition Advice, should focus on whole plants, especially fruits and vegetables. Such plant foods provide fiber, vitamins, minerals and antioxidants.All of these are essential to fuel your immune cells. Foods with probiotics (Those “good” bacteria healthy gut flora) When lean proteinanimals and botanical source Available.
Eat less processed, packaged, and ultra-refined foods.
Immune system nutrition also includes reducing your intake of certain foods. phytochemicals, vitamins, minerals, etc.) are often removed. Not only are they unable to provide what is needed, actively weaken the immune system when you eat too much They cause oxidative stress, can contribute to inflammation, and are ready to fight disease-causing microscopic invaders, rather than being able to fight them, to combat those processes. Encourages you to use the antioxidants your body is supplied with, says registered dietitians. Ryan Geiger, RDN. Don’t worry, you can enjoy your ice cream and French fries! But when you make these treats less of a priority in your daily diet, the system will thank you.
And of course, what you eat and drink is just a small part of boosting your immune system.other important habits include stress management, get enough sleep (i.e. 7-8 hours for most adults), and keep moving body.
When it comes to your daily diet and grocery shopping, here are the top immune-boosting ingredients to reach for.
best foods for immunity
Leafy vegetables
in addition to support heart health When brain functionlike leafy greens kale, spinach, chard, and arugula are great foods to eat on repeat. “Leafy vegetables are rich in micronutrients, especially Vitamin C When Vitamin Kwhich [are essential for promoting] A healthy immune system,” says Geiger. Other immune-boosting nutrients found in leafy greens include: beta carotene When folic acid, or vitamin B9. To fill her up on leafy greens, she says, aim for at least two servings per day. Remember, she doesn’t just limit herself to salads. Try making a refreshing salad. green smoothie or add a handful of greens soup, stew, Omelette, pasta dishescereal bowl.
probiotic food
When it comes to gut health, probiotic food like that TempeYogurt, Kefirkimchi, Sauerkraut steal the show. And since gut function is linked to immunity, these probiotic-rich choices are multifunctional superfoods. He adds that these microbes metabolize food to produce nutrients that are otherwise unavailable to the body. For optimal immune support, Dr. Deng recommends adding probiotic foods to your diet two to three times a week. Start your morning with Greek yogurt with chopped nuts and berries.snack naturally fermented pickles; or your top Sauerkraut and fish tacos.
berry
When it comes to immune-boosting foods, berries like strawberries, blueberries, and raspberries are undeniable. According to Dr. Deng, berries are rich in antioxidants that help protect healthy cells from harmful molecules.Berries also provide vitamin C (especially strawberries) and fiber, essential immunonutrients that support the “good” bacteria in the digestive tract. 2 servings of berries per weekIt’s easy with delicious food like Berry baked oatmeal When smoothie bowlOr you can always munch on a handful straight from the carton in your fridge.
lean protein
Vitamins and antioxidants from plant foods are often associated with immune function, protein is equally important. “protein [helps] The body repairs tissue and muscle, builds antibodies, and boosts synthesis of amino acids needed for immune function,” says Geiger. (This type of fat is LDL or “bad” cholesterol when ingested in large amounts). Examples of lean protein sources include: tofu, beans, lentilskinless chicken or turkey meat, and white meat fish like tilapia.
Green Tea
You can also drink it to boost your immunity. Soothingly refreshing and earthy, green tea is a must-have in your tea drawer. “For green tea various antioxidantsinclude [a] a plant compound called epigallocatechin gallate‘ explains Geiger. “This compound helps reduce inflammation and improve function in the body.” Enjoy green tea hot or cold, or add it to smoothies for a delicious twist.
