Cold, flu and COVID season has arrived and many people are getting sick. While vaccinations, masking, and other precautions are essential to staying healthy, the foods we eat also help prevent infection.
Studies show that 70% to 80% of our immune cells reside in our gut. Dr. Selvi Rajagopal, assistant professor at Johns Hopkins Medical School, explains: “And we’re learning that the more we can support a healthy bacterial environment in our gut, the more likely we are to avoid many inflammatory processes.”
Food may not be medicine, but optimal nutrition is essential for healthy immune function. The gut microbiome, which refers to the trillions of bacteria that live symbiotically in our gastrointestinal tract, depends on a diet rich in vegetables, legumes, nuts, whole grains and seafood. When cells receive a variety of nutrients, immune cells effectively respond to pathogens and end the response as quickly as possible to avoid chronic inflammation.
“In many ways, the gut is one of the first lines of defense against intruders,” says Tim Harlan, Ph.D., professor at the George Washington University School of Medicine and director of the GW Culinary Medicine Program.
Strengthen your immune system by reaching for foods rich in these essential nutrients.
Polyphenol
Red grapes, berries, tree nuts, onions, broccoli, apples, beans and legumes are great sources of polyphenols that act as anti-inflammatory agents and help kick-start the immune response, says registered dietitian at the Institute of Digestive Health. explains Clara Di Vincenzo, who is at UT Health Austin.
prebiotics and probiotics
Prebiotics and probiotics work together to promote the growth of healthy gut bacteria, with the former acting as fuel for the latter to do their job. Garlic, onions, dandelion leaves, bananas, flaxseed, cocoa You can get prebiotics by eating asparagus, or by eating asparagus. Biotics also have anti-inflammatory effects.
selenium
Brazil nuts, eggs, turkey meat, brown rice, and fortified foods provide selenium. This mineral prevents the immune system from overreacting to pathogens, which can lead to autoimmunity and chronic inflammation. limit to 1-3 per day for prevention) Zinc, which supports immune cell growth, can be obtained by eating poultry, beans, nuts, shellfish, and dairy products. Additionally, the omega-3 fatty acids found in fatty fish and chia seeds help the body produce cytokines and help immune cells communicate with each other.
Vitamin A
Green leafy vegetables such as collard greens and kale provide the immune system with essential vitamin A, but scientists don’t fully understand why. Vitamin C, found in broccoli and melon, acts as an antioxidant and protects cells from damage. Vitamin D regulates immune cell activity, stimulates antiviral responses, and reduces inflammation. You can get it from fatty fish and fortified foods, but experts recommend talking to your doctor about supplementing because many people find it difficult to get enough from diet alone. Many foods are also rich in fiber, which promotes cellular processes and nourishes the environment needed to support optimal health.
Should You Choose a Supplement?
Supplements can help in certain situations. Animal studies show that deficiencies in these key nutrients can adversely affect immune responses.Research also shows that malnourished people are at increased risk of bacterial and viral infections. . For the more than 54 million Americans living in food deserts under food apartheid, supplements and other workarounds are essential.
“It’s not that supplements aren’t recommended, but these foods have been shown to be more beneficial, so before jumping on magic pills and supplements, you’ll want to consider foods rich in these nutrients. “And not just one supplement or magic potion is needed, but a healthy diet that supports immune health.”
This story was originally featured on Fortune.com.
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