As cold and flu season begins, you may be wondering what you can do to keep your immune system strong as pesky bugs become more prevalent.
In addition to staying up-to-date on seasonal influenza and COVID-19 vaccines, you can naturally strengthen your immune system by adopting healthy lifestyle habits. These include getting enough sleep, regular exercise, managing stress, and of course eating a healthy diet.
While there is no magic bullet for boosting immunity, there are certain foods that are rich in nutrients that support immune function and other body processes, leading to good health.
Can food strengthen the immune system?
The immune system is the body’s built-in defense system to protect against disease and infection.
According to the Cleveland Clinic, this network of white blood cells, organs, chemicals, and proteins work together to recognize and fight off harmful invaders such as bacteria, viruses, parasites, and cancer cells, helping to protect you from infections and injuries. Helps the body recover.
Most of the time, our immune system works well on its own. Vaccines can increase immunity against certain diseases, and maintaining a healthy lifestyle can support overall immune function. Its main pillar is eating a nutritious and balanced diet.
The best diet to promote a healthy immune system is one that is about 75% plant-based and provides the nutrients needed to maintain the body’s defenses, TODAY.com previously reported . These include micronutrients such as protein, fiber, vitamins, minerals, and antioxidants.
Top snacks to boost immunity
“It’s well known that vitamin C and zinc contribute to the immune system, but many other nutrients play a role as well,” says Natalie Rizzo, R.D., nutrition editor at TODAY.com. says. Studies have shown that vitamins A, E, D, and B, folic acid, iron, copper, and selenium also contribute to immune health, Rizzo added.
These nutrients help your immune system function properly and help you recover faster if you get sick, Rizzo says. However, keep in mind that diet alone cannot prevent disease. “People think that if they’re getting enough of certain nutrients, they’ll never get sick, but that’s not the case,” Rizzo says.
Even if your immune system is working properly, disease-causing bacteria can still invade your body. “If you come in contact with a highly contagious disease like norovirus and then touch your face, no amount of vitamin C or zinc will prevent you from getting infected,” Rizzo says.
However, it is still important to eat a variety of foods that contain nutrients to strengthen your immune system. According to the Centers for Disease Control and Prevention, maintaining a healthy weight is also important for immune function.
When you’re craving a snack, consider these quick and easy foods with immune-boosting properties instead of highly processed snacks with low nutritional value.
strawberry
Strawberries are Lizzo’s favorite immune-boosting snack. Flavorful “superfruits” are sweet, delicious, and little nutritional treasures.
“The most important nutrient for immunity is probably vitamin C, but many people don’t realize that berries are a great source of vitamin C,” says Rizzo. One serving, the equivalent of about eight fresh strawberries or 1 cup of slices, provides about 100% of your daily vitamin C intake, Rizzo says.
The antioxidants found in strawberries, such as anthocyanins and ellagic acid, may support heart health and help reduce inflammation in the body, TODAY.com previously reported.
Although fall and winter are not technically in season in the United States, fresh and frozen strawberries are still available in stores year-round. Strawberries can be enjoyed on their own, including the green part, on top of Greek yogurt or oatmeal, or mixed into smoothies.
If you don’t like strawberries, we also recommend raspberries and blueberries, which are rich in vitamin C. Here are three more immune-boosting snacks recommended by Lizzo.
red pepper
Red bell peppers are another popular immune-boosting snack recommended by Rizzo. Naturally low in calories and fat, red bell peppers provide fiber (about 2.5 grams per serving) and important micronutrients.
One serving of raw red peppers, or about half a cup, provides more than 100% of your daily vitamin C intake. Red bell peppers are also rich in vitamin A, which supports healthy vision and immune function. It also provides B vitamins, minerals, and antioxidants that support heart and brain health and help reduce inflammation.
Red bell peppers are usually affordable and easily available, and can be sliced for an easy on-the-go snack. “Dip them in hummus or tzatziki for a satisfying snack,” says Rizzo.
orange
Orange fruit is a classic snack that boosts immunity. “All types of oranges and 100% orange juice are good sources of vitamin C,” says Rizzo.
In addition to having a high content of vitamin C, oranges are a good source of dietary fiber, potassium, folate and calcium, TODAY.com previously reported. Oranges contain hesperidin, an antioxidant that reduces inflammation and is associated with immune health, heart health, cognitive function, and more.
Oranges also contain a lot of water, so they are perfect for hydrating. Oranges are portable and easy to pick up and peel on the go. If you drink orange juice, make sure it’s freshly squeezed 100% juice with no added sugar or preservatives.
pumpkin seeds
If you’re looking for a convenient immunity-boosting snack, pumpkin seeds and pepitas are great options, Rizzo says.
Pumpkin seeds are highly nutritious, containing plant-based protein and omega-3 fatty acids, as well as many vitamins and minerals important for healthy immune function. “One ounce of pumpkin seeds contains 20 percent of your daily value for zinc, another nutrient that helps prevent colds,” says Rizzo.
Pumpkin seeds are also rich in vitamin E, potassium, magnesium, iron, and calcium, TODAY.com previously reported. These can help support a healthy metabolism, gut health, brain health, and more.
Enjoy roasted pumpkin seeds on their own, on top of yogurt, soups, or mixed into sauces.
This article originally appeared on TODAY.com. Read more today:
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