Cold and flu season is approaching, and building a strong immune system is essential to staying healthy and preventing illness. Research shows that eating a balanced diet filled with nutrient-dense foods is one of the best ways to support immune health.
While no single food can magically boost your immune system, certain foods provide nutrients that help keep your immune system functioning at its best. Here, we explore the impact of nutrition on immune health, reveal the six best foods experts recommend to support immune function, and share other lifestyle tips for optimal immune support. Masu.
How nutrition affects the immune system
Eating a healthy, balanced diet rich in vitamins, minerals, and antioxidants helps keep your immune system rock-solid. The goal is not to “boost” your immune system, but to provide your body with the essential nutrients it needs to stay healthy, prevent disease, and function at its best.
According to the National Institutes of Health, vitamins, minerals, and antioxidants found in certain foods can help strengthen immune defenses, reduce inflammation, and build a stronger foundation for excellent health. .
Experts agree that a diet rich in nutritious whole foods is essential for optimal immune function. Sarah Schlichter, MPH, RDN; The dietitians at Bucket List Tummy say, “Certain nutrients can activate your immune system and body functions and processes, allowing them to work more efficiently. For example, vitamin C stimulates the formation of antibodies to fight disease. Vitamin A helps keep tissues and skin healthy to protect against infections.
“A balanced diet rich in immune-supporting nutrients supports an optimal immune response and helps the body respond effectively to daily stressors and potential infections.” says registered dietitian Trista Best, M.D. balance one supplement.
1. Citrus fruits
Citrus fruits such as oranges, lemons, and grapefruit are good sources of vitamin C, an antioxidant that supports immune cell production and protects cells from oxidative stress.
“Vitamin C is key in immune function, particularly in the production and maintenance of immune cells such as lymphocytes and phagocytes,” Professor Best explains. Citrus fruits also contain flavonoids, which act as antioxidants and help fight free radical damage.
Bring more citrus into your life with Skillet Lemon Chicken & Potatoes with Kale or these delicious Citrus Fruit Cups.
2. Yogurt
Yogurt is rich in probiotics, which are beneficial bacteria that support gut health. Approximately 70% to 80% of immune cells reside in the gut, so maintaining a healthy gut microbiome is critical to immune function.
“Probiotics in yogurt help diversify the ‘good’ bacteria in your gut and create stronger defenses against pathogens,” Schlichter explains. “For maximum immune support, choose yogurt labeled with ‘live active cultures,’ and choose plain, unsweetened varieties to avoid added sugar.”
Pair plain yogurt with fresh berries, like this Yogurt with Blueberries & Honey, or add kefir to your smoothie with this Berry Kefir Smoothie.
3. Garlic
Garlic has been used in traditional medicine for centuries due to its antibacterial and anti-inflammatory properties. Garlic contains allicin, a sulfur-containing compound that research suggests has immune-supporting benefits.
“Garlic contains compounds like allicin, which can help reduce the severity and duration of illness,” says Best. “It also contains sulfur compounds that support the body’s natural detoxification processes and indirectly boost immunity.”
Incorporate fresh garlic into sauces, soups, and marinades, such as garlic hummus and lemon-garlic vinaigrette.
4. Sweet potato
Sweet potatoes are rich in beta-carotene, a precursor to vitamin A, which is essential for proper immune function. “Vitamin A keeps tissues and skin healthy, which are important barriers against infections,” explains Schlichter. “One medium-sized sweet potato contains fiber, potassium, and vitamin C, as well as more than the daily recommended amount of vitamin A, making it a nutrient-dense choice for immune support.”
Need recipe inspiration? Check out our collection of healthy baked and roasted sweet potato recipes.
5. Leafy vegetables
Leafy greens like spinach, kale, and Swiss chard are nutritional powerhouses that provide vitamins A, C, and E, which help boost your immune system. “Leafy vegetables contain folic acid, a nutrient that supports the production of cells, including immune cells, and keeps the body’s defenses strong,” says Dr. Best. Protecting cells from oxidative stress, vitamin A promotes skin health, which is the main line of defense against pathogens.”
Check out these 19 non-salad leafy green recipes to help you get your daily dose of healthy vegetables in new and delicious ways.
6. Almond
Almonds are rich in vitamin E, another antioxidant that supports immune function by protecting cell membranes from oxidative stress. “Vitamin E doesn’t get as much attention as vitamin C, but it’s essential for protecting immune cells from damage,” says Schlichter. Additionally, almonds contain healthy fats that increase the absorption of fat-soluble vitamins such as vitamins A and E.
While a handful of almonds is a healthy snack to support your immune system, consider using them in recipes like Roasted Cauliflower Salad with Almonds, Olives, and Feta or Cranberry and Almond Energy Balls. please.
Other ways to support your immune system
In addition to eating nutrient-dense foods like the ones listed above, these lifestyle factors can help support a healthy immune system.
- Stay hydrated: Water is critical to cellular health because it allows the body to transport nutrients and waste products. “Proper hydration helps keep cells, including immune cells, functioning at their best,” says Best.
- Get regular exercise: Dr. Best says, “Regular exercise promotes healthy blood circulation, which allows immune cells to travel efficiently throughout the body.” The Centers for Disease Control and Prevention recommends at least 150 minutes of moderate-intensity exercise per week. This amounts to five 30-minute sessions per week.
- Prioritize sleep: Getting enough sleep (and quality sleep) is essential for immune function. Because while you sleep, your body repairs cells and produces infection-fighting molecules such as cytokines. “Quality sleep is essential for immune recovery and resilience,” says Best.
- Manage stress: The NIH says chronic stress can weaken immune function by increasing cortisol levels, which suppress immune cell activity. Stress management techniques such as meditation, deep breathing, journaling, and yoga are most recommended. “Reducing stress is a powerful tool for immune health because it prevents the body from overproducing cortisol, which can weaken the immune response,” she explains.
conclusion
Supporting immune health requires more than just eating certain foods or taking supplements. A strong immune system requires a balanced diet rich in vitamins, minerals, and antioxidants. Foods such as citrus fruits, yogurt, garlic, sweet potatoes, leafy greens, and almonds provide nutrients that help maintain a healthy immune system. In addition to these dietary choices, staying hydrated, exercising regularly, getting enough sleep, and managing stress are all important lifestyle factors that contribute to a robust immune system. If you have questions or concerns about your immune health, please consult your health care provider or registered dietitian.
