Maintain Healthy Immune System With Nutrient-Rich Eating Plan
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Balanced diet – healthy food on wooden table
With flu season upon us, now is the perfect time to tune-up your diet. Make sure it contains plenty of nutrients to maintain a healthy immune system, which is best achieved by eating a good variety of food.
Vitamin C supports the immune system, aids tissue repair, acts as an antioxidant, and may help decrease cold symptoms. Citrus fruits, tomatoes, potatoes, strawberries, green and red bell peppers, broccoli, Brussels sprouts and kiwi are good sources.
Vitamin D acts on white blood cells so they produce proteins and enzymes to kill pathogens. Sources include sunlight, fatty fish, eggs, milk and 100% juices fortified with vitamin D.
Zinc supports immune response and wound healing. It’s best absorbed from animal sources like meat, seafood and milk. Vegetarian sources include whole grains, beans, tofu, nuts and seeds.
Iron is a component of enzymes critical for immune cell function. Meat and seafood, nuts and beans are good sources. Grain flours fortified with iron to make bread, cereal and other grain products are good dietary sources. Vitamin C rich foods help the body absorb iron when eaten at meals.
Vitamin A plays an important role in helping cells communicate and fight germs and infections. It’s found in dairy products, fish oils, eggs, and meat. Beta Carotene makes vitamin A in the body. Red, orange, deep yellow, and dark green produce such as sweet potatoes, spinach and carrots are rich sources.
Probiotics are living microorganisms that promote health. They are in cultured dairy products such as yogurt with live cultures and other fermented foods like sauerkraut or kimchi.
For most people, a diet with balanced meals and good variety will supply the nutrition needed to maintain a healthy immune system. It’s always better to get nutrients through food rather than supplements. But if you have a nutrient-poor diet or are pregnant or elderly, a vitamin and mineral supplement may help fill nutritional gaps.
A multivitamin that provides no more than 100% of your recommended daily allowance is generally safe. Megavitamins are not recommended. Consult with your health care provider before beginning any supplement.
It’s important to note that no single food or nutrient will prevent illness. The immune system is complex. It’s also influenced by stress level, age, sleep and medical conditions.
To improve your chances of staying well, include a well-balanced diet, adequate sleep, stress management and hand washing in your daily routine.