Fuel Your Defenses: Supporting a Healthy Immune System through Your Diet
January 29, 2025
As we get into the colder months and the season of sickness is upon us, our diet plays an important role in maintaining a healthy immune system. Here are some simple tips to help your immune system stay strong!
Foods That Support a Healthy Immune System
- Fruits & Vegetables - fruits and veggies contain vitamins and minerals which help our immune system. Citrus fruits contain vitamin C which works as an antioxidant and encourages activity of immune cells and creation of antibodies.
- Yogurt - Yogurt contains probiotics, good bacteria, to help our gut and immune health
- Ginger - may help improve your immune response
- Garlic - may help activate cells that fight infection
- Green Tea - contains antioxidants that help boost your immune function
- Red Meat - Iron, a component of red meat, is part of enzymes that are important for immune cell function. Red meat also contains zinc!
- Shellfish/Poultry/Beans - these foods contain zinc which is needed for our immune system’s cells to function properly. Zinc is also found in some fortified cereals and bread products.
- Sunshine, Fish, and Eggs - contain Vitamin D which is important for immune function and regulating immune response. Vitamin D is found naturally in egg yolks, canned tuna, salmon, and mushrooms. It can also be created by our body by spending approximately 15 min outside in the sunshine.
Other extremely important components for a healthy immune system:
- Good sleep - during sleep, your body produces cytokines which are necessary for the immune system.
- Manage stress - reducing and managing your stress is important as stress is known to weaken your immune system. Taking a walk, talking to a friend, meditation, exercise are all possible options to help manage and reduce stress.
- Wash your hands - Washing your hands with warm water and soap for 20 seconds is one of the most effective ways to prevent the spread of germs.
- Maintain a balanced diet - It is important to eat a well-rounded diet including all the food groups. This offers the chance to provide your body with all different nutrients, vitamins, and minerals that are important for general health and well-being. Enjoy lean proteins, low-fat or fat-free dairy products, lots of fruits and veggies, and whole grains.
- Regular exercise - Regular physical activity helps manage stress, maintain a healthy body weight, and help your immune system.
- Stay hydrated - water helps our immune cells get to where they need to go and flush toxins and waste out of your body.
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