Although you may not be able to fully prevent an illness, a healthy immune system is one way to give your body extra protection. Focusing on nutrient-rich foods and healthy lifestyle behaviors can help you and your family stay a step ahead according to the Academy of Nutrition and Dietetics.
Help protect yourself against infection and boost your immunity by including these nutrients in your eating plan.
Protein plays a role in the body’s immune system, especially for healing and recovery. Eat a variety of protein foods including seafood, lean meat, poultry, eggs, beans and peas, soy products and unsalted nuts and seeds.
Vitamin A helps regulate the immune system and protect against infections by keeping skin and tissues in the mouth, stomach, intestines and respiratory system healthy. Get this immune-boosting vitamin from foods such as sweet potatoes, carrots, broccoli, spinach, red bell peppers, apricots, eggs or foods labeled “vitamin A fortified,” such as milk or some cereals.
Vitamin C helps protect you from infection by stimulating the formation of antibodies and boosting immunity. Include more sources of this healthy vitamin by choosing citrus fruits such as oranges, grapefruit and tangerines, or red bell pepper, papaya, strawberries, tomato juice or foods fortified with vitamin C, such as some cereals.
Vitamin E works as an antioxidant, neutralizes free radicals and may improve immune function. Include vitamin E in your diet with fortified cereals, sunflower seeds, almonds, vegetable oils (such as sunflower or safflower oil), hazelnuts and peanut butter
Zinc helps the immune system work properly and may help wounds heal. Zinc can be found in lean meat, poultry, seafood, milk, whole grain products, beans, seeds and nuts.
Other nutrients, including vitamin B6, folate, selenium, iron, as well as prebiotics and probiotics, also may influence immune response and play a role in a healthful eating style. Obtaining these nutrients from foods is preferred, so be sure to speak with your health care provider or a registered dietitian nutritionist before taking any immune-boosting supplements.
To help keep your immune system healthy all year long, focus on a balanced eating plan, adequate sleep and stress management.
Aim for five to seven servings of vegetables and fruits daily to get immune-boosting vitamins, minerals and antioxidants.
Good hygiene and hand-washing help prevent the spread of germs. Remember to wash produce before eating or using in recipes. Clean glasses, forks, spoons and other utensils to reduce the spread and growth of bacteria.
Find healthy and appropriate ways to cope with stress, such as meditation, listening to music or writing. Physical activity also is a great way to help manage stress and may help reduce the risk of some chronic diseases that could weaken your immune system further.
Lack of sleep contributes to a variety of health concerns, such as a weakened immune system. Seven to nine hours is recommended each day for adults, and children need eight to 14 hours, depending on their age.
Many herbal remedies are marketed to help fight colds or shorten their duration but check with your health care provider before taking any supplements or medications.
Article released March 20, 2020
