Immunity is important year-round, year after year, but it seems like the last few years have become a hotter health topic than ever before. ), which will always be of particular interest. Luckily, you can protect yourself from stuffy noses and sick days by maintaining a healthy immune system yourself through your daily habits. and smart eating habits. Eating immune-boosting foods (and drinking certain drinks) is not only effective, it’s easier and tastier than you think.
Why nutrition is important for immunity
If you are on a mission to optimize your immune system, diet is a great place to start. Immune cells need certain nutrients to function properly, says Gary E. Deng, M.D., Ph.D., an integrative medicine specialist at Memorial Sloan Kettering Cancer Center. I will explain. These nutrients may work by triggering important cellular responses, providing energy to immune cells, and fighting harmful molecules.According to a 2019 article in Nutrients magazine, some To cite the mechanism of
Eat more plants, probiotics and protein.
But what exactly is a diet for immunity? Very well in line with the advice, the emphasis should be on whole plants, especially fruits and vegetables. Such plant foods provide fiber, vitamins, minerals and antioxidants. All of these are essential to fuel your immune cells. An immune-boosting diet should also include foods containing probiotics (the “good” bacteria for a healthy gut microbiome) and lean protein. am. These come from both animal and plant sources.
Eat less processed, packaged, and ultra-refined foods.
Immune system nutrition also includes reducing your intake of certain foods. Diets with fewer of these benefits generally include ultra-processed and refined foods and are rich in immune-supporting nutrients (natural fiber, phytochemicals, vitamins, minerals, etc.) are often removed. Not only do they fail to provide what is needed, but if eaten in excess, they can actively compromise the immune system. It encourages your body to use its supply of antioxidants to fight those processes instead of being ready and able to fight offensive intruders. You can enjoy potatoes! But when you make these treats less of a priority in your daily diet, the system will thank you.
And of course, what you eat and drink is just a small part of boosting your immune system. Other important habits include managing stress, getting enough sleep (he’s seven to eight hours for most adults), and maintaining physical activity.
When it comes to your daily diet and grocery shopping, here are the top immune-boosting ingredients to reach for.
best foods for immunity
Leafy vegetables
In addition to supporting heart health and brain function, leafy greens like kale, spinach, chard, and arugula are great foods to eat on repeat. “Leafy greens are rich in micronutrients, especially vitamin C and vitamin K. [are essential for promoting] A healthy immune system,” says Geiger. Other immune-boosting nutrients found in leafy greens include beta-carotene and folic acid, or vitamin B9. To fill her up on leafy greens, she says, aim for at least two servings per day. Remember, you’re not limited to just salads. Try making a refreshing green smoothie, or adding a handful of veggies to soups, stews, omelets, pasta dishes, and grain bowls.
probiotic food
When it comes to gut health, probiotic foods such as tempeh, yogurt, kefir, kimchi, and sauerkraut are getting a lot of attention. A good option is multifunctional superfoods. The “good” bacteria found in probiotic foods, he explained, strengthen the immune cells in the gut lining, and these microbes metabolize food to make it available to the body in other ways. This ensures that your immune system gets the nutrients it needs to bring on the A-game. We recommend adding to your diet 2-3 times a week. Start your morning with Greek yogurt with chopped nuts and berries. Snack on naturally fermented pickles. Or top a fish taco with sauerkraut.
berry
When it comes to immune-boosting foods, berries like strawberries, blueberries, and raspberries are undeniable. According to Dr. Deng, berries are rich in antioxidants that help protect healthy cells from harmful molecules. Berries also provide vitamin C (especially strawberries) and fiber, essential immunonutrients that support the “good” bacteria in your digestive tract.With delicious meals such as oatmeal and smoothie bowls with berries, you can eat them throughout the week. Let him aim to ingest two cups of berries. Or you can always munch on a handful straight from the fridge carton.
lean protein
Vitamins and antioxidants from plant foods are often associated with immune function, but protein is just as important. [helps] The body repairs tissue and muscle, builds antibodies, and boosts synthesis of amino acids needed for immune function,” says Geiger. (This type of fat can raise LDL or “bad” cholesterol when consumed in large amounts.) Examples of lean protein sources include tofu, beans, lentils, and skinless chicken or turkey meat. , includes white fish such as tilapia.
Green Tea
You can also drink it to boost your immunity. Soothingly refreshing and earthy, green tea is a must-have in your tea drawer. “Green tea contains various antioxidants. [a] It’s a plant compound called epigallocatechin gallate,” explains Geiger. “This compound helps reduce inflammation and improve function in the body.” Enjoy green tea hot or cold, or add it to smoothies for a delicious twist.
