I would be negligent if I did not mention the significant impact that our food has on our immune system, even though there are several lifestyle choices we can make to avoid or reduce our exposure to pathogens.
Immunity and Food
To feel our best, we must strengthen our immune system from the inside out. Although there isn’t a single meal or supplement that will prevent or cure illness, we know that people’s short-term health suffers when they consume diets higher in processed foods and fat (particularly saturated and trans fats) and lower in fresh vegetables, lean meats, and healthy carbohydrates.
Our immune system is an unseen force field that surrounds us and requires energy to function. We are aware that some essential nutrients support immune cell development and function. They are:
- Vitamin C: With a wealth of scientific evidence, vitamin C is perhaps the most well-known immune enhancer. It is known to boost immunity by increasing the production of white blood cells. According to studies, vitamin C may speed up your recovery from sickness in addition to preventing infections.
- Sources: Citrus fruits and vibrant fruits and vegetables.
- Vitamin D: Immunity is boosted by vitamin D, and those who are vitamin D deficient are often found to be more prone to infections.
- Sources: Red meat, salmon, sardines, sunshine, and fortified foods like morning cereals.
- Zinc: Known for its anti-inflammatory and antioxidant properties, zinc also supports T helper cells in the immune system.
- Sources: Whole grains, dairy products, beans, nuts, and oysters.
- Selenium: Protects against some infections and lowers oxidative stress.
- Sources: Nuts, beans, eggs, and meat.
- Iron: Has oxidation-reduction qualities that are unique to immunity.
- Sources: Leafy greens, beans, nuts, and meat.
- Glutamate: A kind of protein and an important amino acid that serves as a building block for the immune system.
- Sources: Beef, poultry, beans, spinach, carrots, beets, and fermented foods like miso.
What Foods Are Best for Boosting Immunity?
I understand if all you want to know is what to eat, even if the science is fantastic. When creating your shopping list, consider color. For your immune system, some of the most vibrant items are the greatest.
Citrus Fruits
These meals are a great source of vitamin C, a powerful nutrient. Vitamin C has a recommended daily allowance (RDA) of 75 mg. You may get 45 mg with just one orange for breakfast; by 9 am, you’ll be more than halfway there!
- Examples: Grapefruit, clementines, lemons, and limes.
- Supplements are also available, although consuming whole fruits is ideal.
Red Bell Peppers
One medium red bell pepper has 127 mg of vitamin C and beta-carotene, which is converted to vitamin A and helps maintain healthy skin and eyes while boosting your immune system.
Green Vegetables
Spinach and broccoli are rich in antioxidants and vitamin C. These nutrients safeguard and repair the harm regularly done to the body. Cooking methods matter; steaming or gently heating can increase nutrient bioavailability.
- Spinach alone contains glutamate, vitamin C, and vitamin A, all beneficial for the immune system.
Yogurt
Yogurt offers digestive benefits and boosts immunity. It contains live-active probiotic cultures, glutamine, and immune-boosting nutrients like zinc and selenium.