A healthy immune system is what makes the difference between getting sick, say, once a year, and coming down with colds and other illnesses on a regular basis. Much of society’s renewed interest in immunity is a direct result of the COVID-19 pandemic. But what can you do to actively support your immune system?
“No single food is going to prevent you from getting sick, but focusing on an overall nutrient-rich dietary pattern and healthier lifestyle behaviors, like adequate sleep, hand-washing, physical activity, and stress management, can help keep your immune system working at its best.
Immunity boosting foods to eat
1. Citrus Fruits
What’s the first nutrient you think about when you start to feel the slightest inkling that you might be getting sick? Vitamin C, of course! Vitamin C—which can be found in citrus fruits like oranges, tangerines, and grapefruit—is a water-soluble vitamin that plays a vital role in supporting a healthy immune system.
First and foremost, Vitamin C is an essential vitamin, meaning that your body cannot create this micronutrient on its own and therefore, must obtain it through diet in order to get all of the impressive benefits. Research has shown that low Vitamin C levels are indicative of poorer health outcomes. Vitamin C is also an antioxidant, which keeps your immune system strong by protecting your body from free radicals. Vitamin C also supports the production of white blood cells called lymphocytes and phagocytes, which work to protect your body against infection.
2. Eggs
Protein is a must. High-protein foods like seafood, chicken, beans, unsalted nuts and seeds can be beneficial for your immune health, thanks to their variety of bioactive compounds that can influence anti-inflammatory pathways in the body.
Not a huge fan of eggs? No problem! Other protein-rich foods, including ready-to-drink protein shakes, can also work to boost immunity. I love adding a ready-to-drink protein shake into my morning coffee to add a boost of satiating protein and flavor. Plus, when I find options that have [plenty of] vitamins and minerals including antioxidants vitamins C and E, which help support a healthy immune system as part of a healthy diet and lifestyle, I know I’m making a smart (and delicious) addition to my morning routine.
3. Salmon
In addition to being a good source of protein, salmon is a healthy fatty fish packed with vitamin D, which helps in regulating and strengthening immunity, and can help prevent respiratory tract infections. If you enjoy salmon (or fish in general), you should aim to eat at least four ounces twice a week.
4. Oysters
Oysters contain more zinc per serving than any other food. Zinc plays an important role in immune function as it is crucial in normal development and function of cells known as neutrophils and large granular lymphocytes (LGL). According to research a deficiency in zinc can lead to a progression in certain forms of cancer, so it’s definitely worth adding to your diet.
5. Garlic
Luckily for us, garlic is not only delicious but incredibly good for your immune system, too. Allicin, an organosulfur compound found in crushed garlic, has antimicrobial properties. Allicin also helps with the absorption of zinc which is crucial for immune function. Next time you cook with garlic, remember to add a little more for your immune system.
6. Carrots
Add a little crunch to your salad and a major boost to your immunity with the simple addition of carrots in your diet. Carrots are a rich source of vitamin A. Vitamin A is known as the ‘anti-inflammation vitamin’ because it keeps your skin and tissues throughout your body healthy and functioning, and research shows it plays a critical role in enhancing immune function.
7. Spinach
Popeye knew what he was doing! Spinach is rich in vitamin C and antioxidants like vitamin A, both are essential for a strong immune system.
8. Pineapple
Pineapple is another must-have immune-boosting food. In addition to being chock full of vitamin C, pineapple is a source of bromelain, which boosts the immune system by preventing cancer, blood clots, and other serious ailments. Plus, it has anti-inflammatory benefits as a whole.
9. Brazil Nuts
Brazil nuts are rich in selenium and, selenium is one of the keys to a healthy immune system. You can meet 100 percent of your daily selenium requirement with just one brazil nut per day. It’s been shown that adequate selenium intake is associated with enhanced immune function. That said, you don’t want to overconsume the ingredient, as it can lead to selenium toxicity. Just one a day is perfect for adults.
10. Sunflower seeds
Packed with both selenium and zinc, sunflower seeds are a fantastic food for your immune system. You can add them to your warm oatmeal, salad, grain bowls, or even make nutty and cream dips with them. Or you can take the old-fashioned route and eat them on their own as a snack.
11. Apples
Although some people prefer apples without their peels, when it comes to supporting your immune system, you want to gobble them down. Apple skin contains quercetin, a phytochemical that can support immune health and reduce inflammation. Apples also have pectin, which is a prebiotic and promotes gut health. As we learn more about our gut, we continue to find a direct correlation between a healthy gut and immunity.
12. Beans
Beans are a good source of protein—especially glutamine. Black beans, lentils are all great sources of L-glutamine, an essential amino acid that fuels your body’s white blood cells. You can try vegetarian chili with beans, creamy Dal, or black bean burgers to increase your L-glutamine intake.