What you need to know...
70% of your immune system is in your gut
With such a large portion of your immune system located in your gut, what you eat (quality and type of food) impacts how well your immune system functions.
Food sources of immune-boosting macronutrients
Key factors that impact immune health
Food sources of immune-boosting micronutrients
Diet, sleep, stress, exercise and habits (such as smoking, drinking and overconsumption) can lead to extra work for your immune system which in-turn makes it harder for it to function properly.
Focusing on eating a balanced diet, getting adequate sleep, regular exercise and managing stress can help improve immune health.
These macronutrient groups can help in boosting immune function.
Complex carbohydrates: grains (>3g fiber per serving), fruits and vegetables.
Lean proteins: protein sources like soy, chicken, eggs, fish, seafood and chickpeas.
Healthy fats: unsaturated omega-3 fats including oils, nuts, seeds, avocado and fish.
Probiotic rich foods: fermented foods such as yogurt, kimchi, kefir, sauerkraut, kombucha and miso.
Vitamins and minerals crucial for immune function include Vitamin A, B6, B12, C, D, E, iron, copper, selenium and zinc
Vitamins: Fruits, vegetables, citrus fruits, leafy greens, berries, grains, protein and dairy.
Minerals: Protein, leafy greens, nuts, seeds, protein, dairy, vegetables, grains and fruits.
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When it comes to staying healthy, your diet plays a crucial role in supporting your immune function. You want to consume foods that are rich in antioxidants and nutrients that bolster your body's defenses. In this blog post, we’ll explore the top five foods you can add to your diet to enhance your immune strength.
Citrus fruits, for vitamin C
The recommended daily intake for Vitamin C is 75-90 mg (for reference, one orange is ~50 mg). Citrus fruits like oranges, lemons and grapefruits are famous for their high vitamin C content.
Vitamin C is essential for the production of white blood cells, which are key for fighting infections. Antioxidant properties of Vitamin C help combat free radicals in your body, further aiding in immune function. Additionally, berries, kiwi, broccoli and Brussel sprouts are high in Vitamin C.
Berries, packed with antioxidants
Antioxidants are the components found within foods that remove harmful cells (free radicals) from your body. Berries like blueberries, strawberries, and blackberries are packed with antioxidants, specifically polyphenols.
There is not official recommendation for polyphenol intake mandated by the government, but benefits have been noted in diets consistent with consuming 500 mg per day (or more). 1/2 c of blueberries contains between 200-400 mg of polyphenols. These compounds have been shown to reduce inflammation and enhance immune response.
Dark leafy greens, high in minerals
Spinach, kale, and Swiss chard are not only nutrient-dense but have a high content of iron, selenium and zinc as well as many key vitamins needed for immune function.
These greens are packed with all the minerals to supercharge your immune function. In addition to this, they help to reduce oxidative stress and inflammation in the body, which fosters a healthy immune system. Tossing some fresh spinach in your salad or blending kale into your smoothie can be an easy way to incorporate these powerful greens into your diet.
Nuts and seeds, anti-inflammatory fats
Almonds, walnuts, sunflower seeds, and flaxseeds are rich in vitamin E and healthy fats. Vitamin E is known for its immune-boosting properties, acting as a potent antioxidant. A simple handful of mixed nuts can serve as a great snack, or you can sprinkle seeds on your yogurt or salads to enjoy their benefits easily while adding a crunch.
Garlic, the immune and flavor booster
This pungent bulb is not just a flavor enhancer but also a potent immune booster. Garlic contains allicin, a compound known for its antimicrobial properties. Including garlic in your meals not only adds flavor but also supports your immune system by fighting off harmful pathogens. Try roasting some garlic to spread on bread or incorporating it into your favorite dishes!
Nourishing foods nourish your body
Enhancing your immune function doesn't have to be complicated. By incorporating these five nutrient-rich foods into your diet—citrus fruits, berries, leafy greens, nuts, and garlic—you can naturally support your body’s defenses and feel better equipped to take on whatever comes your way. Remember, a balanced diet coupled with a healthy lifestyle is key to staying well!