How to Boost Your Immune System

Guest Post by Dietetic Intern, Melissa Maas 

Can food keep you from getting sick in the first place? Catching a cold, flu, or other respiratory illness is common in Winter. The good news is antioxidants can keep our immune systems strong.

Antioxidants help protect healthy cells from damage caused by free radicals.  A healthy diet is full of vitamins and minerals that can boost your immune system. A diet rich in antioxidants, such as brightly colored fruits, vegetables, and whole grains, supports the immune system. Vitamins C, E, A are antioxidants. It is better to spend your money on whole foods than dietary supplements. Vitamins in dietary supplements are not always absorbed as well as they are in food. 

What Foods can boost my immune system?

·      Aim for 5-9 servings of fruits and vegetables daily including citrus fruits, tomatoes, potatoes, green and red bell peppers, broccoli, Brussels sprouts, and kiwi

(One serving of fruit is 1 medium piece of fresh fruit, 1 cup of berries, or 1/2 cup of canned fruit

One serving of vegetables is 1/2 cup cooked or 1 cup raw)

·      Consume prebiotics (onions, leeks, asparagus, seaweed, a variety of fruits, vegetables, whole grains, and beans)

·      Consume probiotics (yogurt with live cultures, sauerkraut, kombucha, kimchi, and miso)

·      Drink enough water throughout the day (1/2-1 oz of water per pound of body weight per day)

·      Do not skip meals (skipping meals can negatively affect the immune cells)

·      Drink green tea (green tea contains catechins which can help prevent cell damage)

 

 

 

 

 

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