Staying healthy and preventing sickness has been largely focused on vaccines, wearing masks, and social distancing lately. But what you eat, drink, and take for supplements can also have a huge impact on how you feel every day. Many people don’t eat enough fresh fruits and vegetables to support their immune systems or know what types of foods to focus on when cold and flu season hits.
To help you get through the fall and winter months, here are some nutrition suggestions for naturally boosting your immune system.
Garlic is a food that not everyone loves the taste of but that has compounds to support a healthy immune system. Garlic has been studied for its ability to increase the production of T-cells to fight viruses. It also has positive effects on the body’s cholesterol levels, severity of inflammation, the heart, and blood pressure.
Vitamin C is the most well-known natural immune system booster, and you can get it in various citrus fruits. Oranges, lemons, tangerines, and grapefruits are all high in vitamin C. However, there are high amounts of vitamin C in other foods too, such as red peppers and kale.
Berries, such as blueberries, are a wonderful source of antioxidants to help your body fight diseases. Many berries, including strawberries, are also a great source of vitamin C for a double dose of immune support.
It’s a smart idea to eat fish at least a couple times per week to get more omega-3 fatty acids in your diet and support overall health. Fish, such as salmon, contain vitamin D as well, which your body needs more of when you don’t get outside and into the sunshine as often. Egg yolks, mushrooms, and milk fortified with vitamin D are also good foods to get this nutrient in your system. Meanwhile, shellfish, such as mussels and clams, contain zinc to support the immune system even further.
Not everyone loves broccoli, but this really is a superfood worth eating more of during cold and flu season. Broccoli contains iron to help carry oxygen to your cells and support the immune system, and it is also packed with fiber, antioxidants, and vitamins A, C, and E.
To balance the beneficial and harmful bacteria in your body, you need probiotics to help fight disease and stimulate the immune system. Yogurt with live cultures is a good source of probiotics, as well as some types of cheese, kombucha, kimchi, and tempeh.
Carrots are another immune-boosting food because they are rich in beta-carotene, which has anti-inflammatory properties. Other healthy foods with beta-carotene are spinach, sweet potatoes, and squash.
Especially at this time of the year, your internal systems need plenty of water to stay hydrated and help carry while blood cells throughout the body. When you are well-hydrated, nutrients can get to the cells they need to reach in the body to keep you feeling well.
Curious to learn more about how all-natural supplements can help you make the most of your daily meals? Contact us to learn more about our immune support products.