Over the past few years, we have had to focus on building our immune system. COVID-19 (new coronavirus infectious disease)Unfortunately, experts warn that COVID isn’t the only disease to watch out for this year.of new york times We recently published an article about what medical experts call the “tridemic.” It’s a new term derived from the rise in flu cases this season, his rise in RSV cases in children’s hospitals this year, and his still-present COVID-1. 19 Pandemic.
Due to this triple threat to our health this winter, experts are urging people to stop trying to build immunity as much as possible. Some of it is out of your control, but one way you can focus on a better immune system is by incorporating immune-boosting foods into your daily diet.
“If you want to keep your immune system strong against colds, bacteria, and other illnesses, fill it up with whole foods like colorful produce, lean protein, low-fat dairy, and whole grains. Amy Goodson, MS, RD, CSSD, LD, the author of sports nutrition playbook and our members board of specialists“These foods are packed with nutrients that help keep the body strong and fight whatever comes its way.”
Read on to learn more specific eating habits you can adopt today to combat the anticipated tridemic.
supplement with antioxidants
One of the best ways to “eat” your way to better immunity is to take in more. antioxidant for daily meals.
“Antioxidants such as flavonoids, anthocyanins and carotenoids help fight free radicals (aka bad guys) that can damage cells and weaken the immune system,” says Goodson. “And luckily, you’ll find these nutrients in all of your colorful produce.” Try these simple tips about
“Flavonoids are found in berries, kale, cabbage, dark chocolate, tea, and soybeans. Anthocyanins (a type of flavonoid) are naturally occurring pigments that give flowers their red, purple, and blue colors. , grapes, pomegranates, and even red wine. And carotenoids are found in orange, yellow, and red agricultural products such as summer squash, squash, mangoes, and apricots.
eat foods rich in vitamin C
Vitamin c is a specific antioxidant and is known to help maintain good health. strong immune system Help your body fight disease. You can take supplements for this vitamin, but Goodson recommends getting it from your diet if possible.
“You might think of oranges and orange juice, which are rich in vitamin C, but you can also get vitamin C from tomatoes and tomato juice, red peppers, citrus fruits like strawberries, and green vegetables like spinach and green beans.”
eat foods high in zinc
People often associate vitamin C with immunity,”zinc Also, like many other vitamins and minerals, you can also take zinc supplements as needed.It’s easier than you might think.
“Beef is considered an excellent source of zinc, providing nearly half of your daily zinc needs,” says Goodson. If you don’t like red meat, you can also get zinc from “legumes, nuts, seeds, dairy products, and even dark chocolate.”
drink more smoothies
Fruits and vegetables provide your body with important nutrients and antioxidants, but it can be difficult to get enough of them throughout the day. One solution to this is to make smoothies with lots of fruits and vegetables.
“Packed with antioxidants and immune-boosting ingredients, smoothies are a great way to prepare your body for an impending tridemic, and these nutrients are a great way to protect your kids from RSV. . Trista Vest, MPH, RD, LD, with Balance One Supplement. “Ingredients to consider include blueberries, spinach, papaya, flaxseed, kale, mango, and ginger. For probiotics, consider a natural orange juice or kefir base rich in vitamin C.”
nut and seed snacks
Eating immunity-boosting foods at different meal times is beneficial, but what about snacks between these meals?
“Immune-boosting snacks are a great way to get some disease-fighting nutrients, so replace your usual chips and popcorn. nuts Nuts such as almonds and walnuts, or seeds such as sunflowers and pumpkins, contain many vitamins and minerals that help regulate and support the immune system. And it contains healthy fats that help reduce inflammation, which can interfere with immune function.”
enjoy fermented food
Finally, healthy consumption of fermented foods “can provide probiotics, beneficial bacteria that support immune function,” says Best. It helps the immune system by secreting substances that make the system react more strongly, thereby preventing pathogens from taking hold and causing disease.”
If you’re looking for delicious probiotic-rich foods, Best suggests live active cultures, cheeses like Gouda, mozzarella, and cheddar, kefir, sauerkraut, pickles, apple cider vinegar, miso, and kimchi.
