Having astrong immune systemcan be a major plus during cold and flu season and the current COVID-19 pandemic. Whilequality sleep,regular exercise, proper hand-washing and social distancing are all important factors that contribute to a healthy immune system, thefoods you eat can also play a key role.
In particular, you’ll want to eat foods containing importantvitamins and mineralsthat help strengthen the immune system such as vitamins A, C and D, as well as zinc,omega-3 fatty acidsand antioxidants.
Addingbeansto your meals, likeblack beans,garbanzo beans, white beans or lentils, can offer several benefits. One cup of fiber-rich beans offers 13% of the daily recommendation of zinc. Consuming sufficient amounts of zinc can help shorten the duration of a cold. Beans also offermicronutrients, like iron, magnesium, phosphorus, B-vitamins and folate, as well asplant-based protein.
Try it:Use them insoups,dips, sauces ormixed with meatfor abudget-friendly protein boost.
Berries, including blueberries, strawberries and raspberries, contain vitamin C and a variety offlavonoidsand antioxidants, compounds that help neutralize damaging free radicals in the body and can lower the risk of chronic disease. Flavonoids can be helpful forreducing the incidence of upper respiratory infections.
Try it:Add berries to yoursalads,smoothies,oatmeal, toast or yogurt.
Broccoli is anutrient-dense cruciferous veggierich in vitamins A, C and E. Consuming raw broccoli yields a higher vitamin C content, though cooking it slightly releases more vitamin A.
Try it:Add broccoli topasta, breakfast hash oregg muffinsor snack on it raw with ahealthy dip like hummus.
Eggs (including the yolk)are a nutritious, immune system-fueling food to add to your diet. Most nutrients arefound in the yolk, like vitamins A, D, zinc and selenium. Eggs are a great protein-rich snack and can be great for any meal from breakfast to dinner.
Try it:Fromscrambled eggstoavocado toastandquiche, there arecountless ways to enjoy eggs.
Fatty fish, likesalmon, mackerel and herring, are fabulous sources of omega-3 fatty acids like DHA and EPA, which can help with theactivation of certain immune cellsand decrease inflammation. Fatty fish are also natural sources of vitamin D and zinc; one serving of wild salmon meets the daily recommendation forvitamin D.
Try it:Make a quicksheet-pan dinneror usesmoked salmoninstead of deli meat.
Ginger is known for its many medicinal properties, some of which include helping reduce sore throats and inflammation, and helping to optimize immune function. Ginger may also help减少呼吸道感染的炎症.
Try it:Grate fresh ginger to add tosoupsoruse it in tea.
Greek yogurt is an excellent source ofprobiotics, bacteria that canhelp keep your gut healthy. Having a proper balance of “good” bacteria isimportant for a healthy immune systemto help fight off invaders. Look for Greek yogurt or other types of yogurt with “live and active cultures” that contain a variety of probiotic strains and several billion CFU’s (colony forming units). Yogurt is also one of few food sources offering vitamin D, which can help improve the immune response to infections and提振情绪水平.
Try it:Use yogurt as a low-cal alternative to mayo inchicken salad, inbreakfast bowlsor for ahealthy frozen yogurt treat.
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Raw honey, whichundergoes less processingthan traditional honey, contains more antioxidants and antibacterial compounds. These compounds help stimulate immune cells andfight allergies.
Try it:Add a spoonful to warm water or tea tostay hydratedor use it as a natural sweetener forbaked goods, oatmeal,yogurtand smoothies.
Leafy greenslike kale, spinach and collard greens, are great sources of vitamins A and C. Vitamin A plays a critical role in enhancing immune function, regulating cellular immune response and decreasing inflammation. Leafy greens are also packed with several antioxidants and flavonoids.
Try it:Use them insalads, stir-fries, smoothies and soups.
Lean meatandpoultryare great sources of zinc and B-vitamins, which play a role in many reactions in the body and aid the immune system. It’s also a great source ofprotein, an important building block to repair body tissue and fight inflammation.
Try it:Add chicken or beef tosoups(you can also use thebroth) along with plenty of veggies.
Starting your day with abowl of oatmeal topped with seeds and berriescan be a strong immunity booster. One cup ofrolled oatsoffers myriad antioxidants and polyphenols and 2–3mg of zinc, almost 25% of your daily needs. Zinc helps support the immune system bylimiting inflammationthat can be damaging and helps to fight infections by aiding the development of white blood cells. Oats also offer beta-glucan (a type ofdietary fiber), which can helplower cholesteroland strengthen the immune system.
Try it:Makeovernight oatsor use them inno-bake granola bars.
Oranges and other citrus fruits, likegrapefruit, lemons, limes and tangerines, are rich in vitamin C.Research showsbeing deficient in vitamin C may impair immunity, while extra doses can reduce the duration of sickness. Vitamin C is a water-soluble nutrient, meaning the body doesn’t store it, so you need to keep replenishing it through diet.
Try it:Add citrus fruits to yoursmoothie,saladsor as a snack.
Pumpkin seedsare rich in vitamin E, an antioxidant that can support immune function. They’re also high in unsaturated fatty acids and zinc; a 1-ounce serving yields 15% of the recommended daily intake of zinc, several antioxidants and other important nutrients like iron, copper andmagnesium.
Try it:Add pumpkin seeds to oatmeal, yogurt ortrail mix.
Sweet potatoesare rich in beta carotene, which the body converts into vitamin A; one medium sweet potato contains the recommended daily amount of vitamin A and also provides nearly half of your daily vitamin C needs. Sweet potatoes also offer fiber, manganese, potassium, B-vitamins and several antioxidants that help protect cells against disease.
Try it:Use them inwaffles, as“toast”, inenchiladasandmore.
Whole grains, like oatmeal, millet, quinoa, barley, buckwheat, brown rice and freekeh are great sources ofplant compounds, like polyphenols, sterols and fiber. Eatingadequate amounts of fiber can help lead to a healthier gut and better immune response. Whole grains also offer selenium (an antioxidant), B-vitamins and trace minerals like iron, zinc, copper and magnesium.
Try it:Vary thewhole grains you use for meal prepandgrain bowls.
Originally published March 2020
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