We all want to stay healthy, especially during cold and flu season. But colds and infections always seem to be just around the corner.
Luckily, your immune system is always working hard to protect you from illness. But did you know the food you eat also plays a big part in helping your body fight off sickness? Just like a healthy body needs exercise, sleep and hydration, it also needs the proper nutrients to perform at its best.
Beril Hezer, a registered dietitian with Banner Health, shared which foods can help boost your immune system, which to avoid and how to recover faster when you’re under the weather.
Can eating certain foods boost your immune system?
You may have heard the term superfood used to describe certain foods like pomegranate seeds, goji berries or blueberries. But you may have been misled.
While no single food is the best or most nutritious, there is truth in eating a well-balanced diet with vitamins and minerals. These kinds of foods can help your body be at its best.
“The key nutrients in food that play the biggest role in supporting the immune system include D, C, A, E, B (including folate and B12), zinc, selenium, iron and protein,” Hezer said. “These nutrients help create and support immune cells, making it easier for your body to fight infections.”
Immune-boosting foods
Here are some of the best foods to help boost your immune system:
1. Yogurt
This fermented food, along with others like kimchi, kefir and pickles, is packed with probiotics. Probiotics are beneficial bacteria that help keep the gut healthy and your immune system strong.
Our gut is home to trillions of bacteria, known as the microbiome, which interact directly with immune cells in the gut lining.
“These bacteria help our immune system respond to harmful invaders,” Hezer said. “A healthy, balanced microbiome keeps inflammation in check and supports the growth and development of immune cells, helping our body stay healthy.”
You can also try fiber-rich foods like whole grains, legumes, fruits and vegetables. These foods also help with the growth of good bacteria.
Meal tip: Have yogurt with granola and high-fiber fruit as a breakfast or snack option.
2. Onions and garlic
Foods like onion and garlic contain prebiotics, which act like food for good bacteria. They also have antiviral and antibacterial properties, which may help your body fight off infections.
Meal tip: Garlic and onion are great additions to soups, stir-fries or pasta dishes.
3. Salmon
“Omega-3 fatty acids found in some types of fatty fish, like salmon, can boost the immune system,” Hezer said.
In addition to salmon, sardines, tuna and mackerel are an excellent source of omega-3s.
Meal tip: Pair your salmon with a serving of asparagus (a prebiotic food) for a meal that supports your immune system and gut health.
4. Citrus fruits and leafy greens
Vitamin C can help protect your body from damage caused by an imbalance between harmful substances called free radicals and healthy antioxidants. Free radicals may play a role in heart disease, cancer and other diseases.
Because your body doesn’t make vitamin C, you need to get it from your diet. Foods packed with vitamin C include citrus fruits like oranges, lemons and grapefruits and leafy greens like kale, bell peppers and parsley.
“Parsley actually has more vitamin C than oranges,” Hezer said.
Meal tip: To help get the most vitamin C in your food, enjoy these foods raw.
5. Nuts and seeds
Almonds, sunflower seeds and walnuts are great sources of vitamin E, an infection fighter. Vitamin E is an antioxidant that helps fight free radicals in your body.
Meal tip: Add raw, unsalted almonds or walnuts to a mixed salad or blend in a smoothie.
What to avoid for a stronger immune system
While some foods and habits can strengthen your immune system, others can weaken it. Hezer shared some things to cut back on to keep feeling your best:
- Excess sugar: Too much added sugar can weaken your immune system. Cut back on sugary snacks, desserts and drinks.
- Ultra-processed foods: These foods, like fast food and packaged snacks, can cause inflammation and harm your immune system.
- Salty and fried foods: Foods high in salt and unhealthy fats can put stress on your body. This can make it harder for your immune system to work properly.
- Alcohol and smoking: Both smoking and excessive alcohol can weaken the immune system. Avoid these habits to help your body recover quickly when sick.
- Dehydration: Drinking plenty of water can help your body naturally get rid of bacteria and toxins that cause infection. Not drinking enough water can slow down your body’s recovery. Stay hydrated by drinking plenty of water every day.
Oops, I’m sick. Now what?
Eating more immune-boosting foods isn’t a guarantee that you’ll never get sick. If a cold or virus has you down for the count, your body needs extra care to heal. The foods you eat can support your recovery process.
Here are some foods that can help you get back on your feet faster:
- Soups and broths: “These are great for keeping you hydrated and replenishing electrolytes,” Hezer said. Plus, they’re gentle on your stomach.
- Green leafy vegetables: If your stomach can handle it, add spinach or kale to your soup or meal for vitamins and minerals that support your immune system.
- Protein: Eggs, chicken, dairy and seafood (especially fatty fish) are excellent sources of protein. Plant-based options like beans, lentils and tofu can also provide protein.
- Nuts and fruits: Snacking on nuts and fruits like bananas can help you maintain energy and get important nutrients for recovery.
Takeaway
Eating a balanced diet full of immune-boosting foods is one of the best ways to keep your body healthy and help you recover if you’re sick. You can support your health year-round by focusing on foods rich in vitamins and minerals and avoiding habits that weaken your immune system.
If you have questions about your diet or ways to improve your health, talk to your health care provider or a Banner Health specialist.