Proper nutrition is key to building a strong immune system and protecting our bodies from viruses, bacteria, or colds. No one food or supplement can prevent illness, but you can help support your immune system by incorporating some of these nutritious and vitamin-rich foods into your current diet.
The immune system does an excellent job at defending you against disease-causing microorganisms.
A healthy immune system is the first defense against infection and disease. While sleep, exercise, and proper hygiene are helpful, nutrients gained through a healthy diet play the most crucial role in supporting the immune system. Consuming a diet high in vitamins and minerals supports the optimal function of the immune system by providing antioxidants to slow the damage to cells and assist in the production of T-cells.
Micronutrients work together to support a healthy immune system. Many fruits and vegetables are rich in antioxidants and help reduce oxidative stress. Here are some vitamins and minerals that can help support a healthy immune system and accompanying foods.
Vitamins and minerals particularly important for immune health
Vitamin C: is a water-soluble nutrient that occurs naturally in fruits and vegetables. It acts as an antioxidant that protects the body from disease and heal.
Where is it found? Vitamin C is found in ??citrus fruits, melons, berries, bell peppers, and dark leafy greens like spinach, kale, and swiss chard. The darker the leaf, the more antioxidants it has to help fight off damaged cells in your body.
Vitamin A: is a fat-soluble nutrient with antioxidants. It can help regulate immune responses and form antibodies that keep skin and tissues healthy in the mouth, stomach, intestines, and respiratory system. Carotenoids, including beta-carotene, can be converted into vitamin A by the body.
Where is it found? ??Vitamin A is found in broccoli, almonds, sweet potatoes, carrots, red bell peppers, apricots, and pumpkins. It is also found in foods labeled vitamin A fortified, such as milk or cereal.
Vitamin E: is a fat-soluble nutrient that plays an important role in the normal functioning and response of the immune system. It can help the body fight off viruses and bacteria.
Where is it found? ??Vitamin E is found in almonds, sunflower seeds, avocados, vegetable oils, hazelnuts, peanut butter, and fortified cereals.
Vitamin D: is a fat-soluble nutrient that helps to build and maintain strong bones. The immune system requires it to help modulate immune responses to pathogens.
Where is it found? ??Vitamin D is found in yogurt. Look for yogurts that have live and active cultures on the label. It is also found in fatty fish (salmon, tuna, and mackerel), liver, cheese, eggs, fortified cereals, and milk. It can also be made by the body when exposed to sunlight.
Zinc: is a mineral needed to make proteins and support the immune system. It also promotes growth and development and aids in wound healing.
Where is it found? Zinc is most readily absorbed from animal sources such as dairy, seafood, poultry, and lean meats. It can also be found in whole grain products (wheat germ, beans, tofu, seeds, and nuts).
Iron: is a mineral important for the growth and development of immune cells, including white blood cells that act as the frontline defense of the immune system. It is also essential for the formation of hemoglobin in red blood cells.
Where is it found? Iron is found in red meat, seafood, nuts, beans, fortified grain products (bread, cereal, rice), spinach, and tofu.
Tips:
A healthy eating pattern includes fruits, vegetables, whole grains, lean meats, and plant-based protein. It also incorporates healthy fats and limits sodium, sugar, and saturated fats. Filling the plate with colorful foods is the best way to support immune health. On packaged products, check the Nutrition Facts label to select options with low or no added sugars or sodium. You can also check the content of saturated fats, dietary fiber, and other nutrients in each serving. Your immune system relies on you to feed it the nutrients it needs to stay healthy.
Sources:
https://www.ift.org/news-and-publications/blog/2020/immune-health-blog
https://www.health.harvard.edu/staying-healthy/how-to-boost-your-immune-system
https://sightandlife.org/blog/most-recent-blog/nutrition-immunity/
