It’s possible to reduce your chances of sniffles and sick days by maintaining a healthy immune system on your own through everyday habits. One of the best lifelong ways to support your immunity is through nutrition and smart eating habits.
Immune cells require certain nutrients to function properly and fight harmful molecules.
The best eating plan for a robust immune system should focus especially on plenty of whole plants, most notably fruits and vegetables. Such plant foods offer fiber, vitamins, minerals, and antioxidants, which are all essential for fueling your immune cells. An immunity-boosting diet also calls for foods with probiotics (those “good” bacteria for a healthy gut microbiome) and lean protein, which both animal and/or plant sources can provide.
Immune system nutrition does involve eating less of certain foods, which include ultra-processed and refined foods. “They can cause oxidative stress and contribute to inflammation, prompting your body to use its supply of antioxidants to fight those processes, rather than being ready and able to fight the microscopic intruders that cause sickness”, says registered dietitian Rhyan Geiger, RDN.
Other important habits include managing stress, getting enough sleep (i.e., seven to eight hours for most adults), and staying physically active.
Some of the best food for Immunity are:
– Leafy greens: kale, spinach, Swiss chard, and arugula
– Citrus fruits
– Berries
– Lean protein
– Sweet potatoes
– Probiotics
