10-Approved Food to Support a healthy
Immune system
Having a robust immune the system can be a significant plus during cold and flu season and the current
COVID-19 pandemic. While quality sleep, regular exercise, proper hand-washing,
and social distancing are all essential factors that contribute to a healthy
immune system, the foods you eat can also play a key role.
In particular, you’ll
want to eat foods containing essential vitamins and minerals that help
strengthen the immune system such as vitamins A, C, and D, as well as zinc,
omega-3 fatty acids, and antioxidants.
Adding beans to your meals, like black beans, garbanzo beans, white beans, or lentils, can offer several benefits. One cup of fibre-rich beans offers 13% of the daily recommendation of zinc. Consuming sufficient amounts of zinc can help shorten the duration of a cold. Grains also provide micronutrients, like iron, magnesium, phosphorus, B-vitamins, and folate, as well as plant-based protein.
Berries,
including blueberries, strawberries, and raspberries, contain vitamin C and a
variety of flavonoids and antioxidants, compounds that help neutralize damaging
free radicals in the body and can lower the risk of chronic disease. Flavonoids
can help reduce the incidence of upper respiratory infections.
Try
it: Add berries to your
salads, smoothies, oatmeal, toast, or yoghurt.
Broccoli is a nutrient-dense cruciferous veggie rich in vitamins A, C, and E. Consuming raw broccoli yields a higher vitamin C content. However, cooking it releases more vitamin A.
Try
it: Add broccoli to pasta,
breakfast hash or egg muffins or snack on it raw with a healthy dip like
hummus.
Eggs (including the yolk) are a nutritious, immune system-fueling food to add to your diet. Most nutrients like vitamins A, D, zinc, and selenium can be found in the yolk, Eggs are a great protein-rich snack and can be great for any meal, from breakfast to dinner.
Try
it: From scrambled eggs to
avocado toast and quiche, there are countless ways to enjoy eggs.
Fatty fish, like salmon, mackerel, and herring, are fabulous sources of omega-3 fatty acids like DHA and EPA, which can help with the activation of specific immune cells and decrease inflammation. Oily fish are also natural sources of vitamin D and zinc; one serving of wild salmon meets the daily recommendation for vitamin D.
Try it: Make
a quick sheet-pan dinner or use smoked salmon instead 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
decrease inflammation in respiratory infections.
Try it: Grate
fresh ginger to add to soups or use it in tea.
Greek yoghurt is an excellent source of probiotics, bacteria that can help keep your gut healthy. Having a proper balance of “good” bacteria is essential for a healthy immune system to help fight off invaders. Look for Greek yoghurt or other types of yoghurt with “live and active cultures” that contain a variety of probiotic strains and several billion CFU’s (colony forming units). Yoghurt is also one of few food sources offering vitamin D, which can help improve the immune response to infections and boost mood levels.
Try it: Use yoghurt as a low-cal alternative to mayo in
chicken salad, in breakfast bowls, or for a healthy frozen yoghurt treat.
Raw honey, which undergoes less processing than traditional honey, contains more antioxidants and antibacterial compounds. These compounds help stimulate immune cells and fight allergies.
Try
it: Add a spoonful to warm
water or tea to stay hydrated or use it as a natural sweetener for baked goods,
oatmeal, yoghurt, and smoothies.
Leafy greens like kale, spinach, and collard greens, are excellent sources of vitamins A and C. Vitamin A plays a critical role in enhancing immune function, regulating cellular immune the response, and decreasing inflammation. Leafy greens are also packed with several antioxidants and flavonoids.
Try it: Use
them in salads, stir-fries, smoothies, and soups.
Lean meat and poultry are
excellent 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 of protein, an
essential building block to repair body tissue and fight inflammation.
Try it: Add chicken or beef to soups (you can also use the
broth) along with plenty of veggies.
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