Answering a question that is on everyone’s minds these days, is an immune boosting diet a real thing? If so, what foods can you incorporate into your diet to help make sure your immune system is functioning at peak level.
Disclosure – we are affiliates with one of the products mentioned in this post and may receive a small commission if links are used to make a purchase. As always, we only partner with brands we trust and use ourselves.
Can Diet Affect Our Immunity?
The quick answer is yes. However, our immune system is very complex and there are many factors that can improve or upset the balance. Some ways we can ensure a robust immune system is –
- Eating a balanced diet
- Getting enough sleep
- Daily physical activity
- Managing stress
While there are certain vitamins, minerals and components of foods that can help ensure our immune system is functioning properly, it’s more about the combination and consistency of eating an overall well balanced diet that matters.
Balanced Diet & Immunity
A balanced diet can prime the body’s immune system to fight off future germs, infections and excess inflammation.
On the other hand, a diet that’s limited in variety, key nutrients and high in heavily processed foods can negatively affect your immune system.
A healthy gut microbiome can also play a key role in keeping an immune system in good form. One way to ensure a healthy gut is to follow a Mediterranean Diet high in fruits, vegetables, whole grains, nuts and seeds.
Nutrients Critical for Immune Function
There are certain nutrients that are needed for the growth and function of immune cells in the body. These include Vitamin C, Vitamin D, Iron, Selenium, Zinc and Protein. In addition, antioxidants can help decrease inflammation in the body. Antioxidants are found in a variety of fruits and vegetables.
Vitamin C
An antioxidant that can fight off harmful free radicals. Also thought to increase the production of white blood cells in the body, which is important for fighting off infections.
Dietary sources – citrus fruits, red bell peppers, broccoli, strawberries, kale, potatoes, Brussels sprouts
Vitamin D
An essential vitamin that helps regulate the body’s immune response.
Dietary Sources – oily fish (salmon, sardines, herring), red meat, egg yolks, fortified foods
Zinc
Zinc is a mineral that our body doesn’t produce so it has to come from outside sources. Immune system cells need zinc in order to function properly.
Dietary Sources – Whole grains, oysters, red meat, poultry, chickpeas, and nuts are all good sources. Many ready to eat cereals are fortified with zinc.
Beta-Carotene
A compound found in red/orange fruits and veggies, as well as dark leafy greens, that our body uses to convert into Vitamin A. Vitamin A has many uses in the body, including an antioxidant that can help antibodies respond to foreign viruses.
Dietary Sources – carrots, squash, sweet potato, apricots, spinach, and kale
Vitamin E
A fat soluble vitamin that assists in regulating the immune system.
Dietary Sources – nuts, seeds, avocado and spinach
So How Can you Follow an Immune Boosting Diet?
Eating a well balanced diet full of a variety of fruits, vegetables, whole grains, omega 3s, nuts, seeds, beans, and healthy fats will ensure you are receiving the nutrients needed to keep your immune system functioning at its peak performance.
In addition to diet, try to incorporate daily physical activity, stress management and adequate sleep into your lifestyle habits.
In other words, incorporate a more Mediterranean Diet and Lifestyle into your home.
What about Supplements?
The Mediterranean diet encourages the use of real, whole foods whenever possible instead of relying on supplements. In most cases, our body absorbs nutrients more effectively when they come from actual food sources over synthetic supplements or overly processed foods.
There are certain instances where someone is unable to get enough of certain vitamins or minerals from food sources and has to rely on supplementation. We would encourage you to work closely with your doctor and dietitian if you have issues with malabsorption or nutrient deficiencies.
However, we are big supporters of Memore – a nutritional beverage supplement (daily greens powder) that can be used daily in addition to a well balanced diet. They take a whole foods approach to their products and focus on using real food and real ingredients. Their ingredient list contains vitamin and mineral rich blueberries, pea protein, sweet potato, spinach, flaxseed, beets, almond flour, chickpeas, turmeric, and ginger. Their products count as an entire serving of dark green leafy veggies, have no added sugars, are plant based, antioxidants, dietary fiber and protein.
If you are interested in trying their products, you can use this link – and use the code “DomesticDietitian” for 30% off your order!
**Please note that we an affiliate with Memore and if you use the above link to purchase product then we may receive a small commission.
