Health
Tips for a healthy immune system | Food
A healthy immune system is one way to protect the body from disease. It is important to focus on foods that provide nutrients to support the body’s immune system while maintaining a healthy lifestyle. No magic food or supplement can do it all, but including these nutrients in your daily diet will improve your immunity.
Proteins are important for a healthy immune system, especially for healing and recovery. Get protein from animal and plant-based sources such as red meat, poultry, eggs, beans, legumes, seafood, soy products, milk, yogurt, unsalted nuts and seeds.
Vitamin A protects you from infection by keeping your digestive and respiratory systems healthy. Excellent sources of vitamin A include carrots, sweet potatoes, apricots, broccoli, spinach, peppers, mangos, tomatoes and eggs. Some foods, such as milk and breakfast cereals, are fortified with vitamin A.
Vitamin C plays a role in the formation of antibodies and is an important basis for a healthy immune system. There are a variety of foods that are excellent sources of vitamin C, including citrus fruits, peppers, strawberries, tomatoes, papayas, kiwis, melons, and broccoli. There are also foods such as cereals fortified with vitamin C.
Vitamin E is an antioxidant that may support immune function. Include vitamin E in diets containing fortified cereals, peanut butter, almonds, sunflower or safflower oil, and sunflower seeds.
Zinc is well known for helping to immunize against disease. It is better absorbed from animal sources such as red meat, poultry, and seafood. However, it is also found in plant foods such as beans, whole grains, seeds, nuts, and tofu.
Vitamin D helps the immune response and protects you from illness. Important sources of this vitamin in the diet include fatty fish and eggs, vitamin D enriched foods such as milk and 100% fruit juice.
Other nutrients, including vitamins B6 and B12, and minerals such as copper, folate, selenium, and iron may also promote a healthy immune system. Probiotics are “good” bacteria that support a healthy digestive and protective immune system. They are found in cultured dairy products such as yogurt and fermented foods such as kimchi, sauerkraut and kombucha.
A healthy immune system is about the balance between eating healthy, getting enough sleep, and managing stress in your life. Aim for 5-7 servings of vegetables and fruits daily, especially those listed above, protein foods, dairy products, and whole grains. Insufficient sleep can cause weakened immunity, so we aim for 7-9 hours a day for adults and 8-14 hours for children.
Chronic stress can adversely affect immunity. Try a variety of stress management methods, including meditation, listening to music, and writing a diary. Physical activity is another great way to manage stress through walking, yoga, tai chi, dancing, or any kind of exercise.
Boost your immunity with healthy eating, adequate sleep, and stress management.
Lisa McCoy is a family and consumer science educator at the University of Maryland Extension in Washington County.
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