Foods to Boost Immunity
As summer comes to a close and fall and winter are upon us, it is more important than ever to begin prepping your body for cold & flu season. During these next few months, temperatures will drop and we will become more susceptible to certain bugs and viral infections. When the air has less humidity, viruses are able to thrive as they stay in the air for a much longer period of time. Not to mention, as it gets colder here in NYC, all of us will be spending much more time indoors. This increases the probability of spreading illnesses due to limited space and airflow. But have no fear, there are many ways you can help boost your immune system to prepare for the change of seasons and that starts with how you are fueling your body. The foods we eat have a tremendous effect on the function of our immune system.
However, this is not to say that our diet is the only line of defense we have against harmful bacteria. We all have what is called innate immunity, this is the very first line of defense against any foreign bacteria or harmful infections. This includes the skin, mucus lining the throat and nostrils, stomach acid and enzymes in our sweat that help release toxins! However, it is important to take good measures and fuel your body correctly, so it does not have to work overtime this winter.
According to Harvard T.H Chan School of Public Health, a poor diet or malnutrition can impair the production of immune cells and antibodies. If you are not on top of consuming enough calories and eating clean, your immune system will not be able to fight harmful infections to the best of its ability, leaving you much more vulnerable to getting sick. The most important part of eating to boost your immune system is not so much a specific food, but ensuring those specific foods contain a wide variety of your daily nutrients. Having a nutrient-rich diet is key.
Nutrients that boost immune function are Vitamin C (kale, spinach and bell peppers), Vitamin E (almonds, peanuts/peanut butter and sunflower seeds), Vitamin A (carrots, sweet potatoes and butternut squash), Vitamin D (salmon, tuna and sardines), Iron (red meat, chicken and turkey), Zinc (yogurt, poultry and lean meats and baked beans), etc. We all know that age-old saying that “you are what you eat”, and in this case, it holds a great deal of truth. According to the National Library of Medicine, the majority of immune cells found within the body are located in our gut tissue. Consuming a vast majority of necessary nutrients has been proven to improve one’s gut health, reduce inflammation and boost immunity. This is why what we eat is so critical in determining how we feel.
As we know, it is important to fuel your body properly with the nutrients it needs to sustain itself, but food alone is not the only contributing factor. Balance is key! This means diet along with supplements, exercise, stress management and prioritizing rest are all factors that contribute to a functioning immune system. Not one single thing is going to work wonders for our body chemistry. Everybody is different, so an individualized plan that contains balance and consistency will work wonders during the upcoming winter months.
References:
Childs, C. E., Calder, P. C., & Miles, E. A. (2019, August 16). Diet and immune function. Nutrients. Retrieved September 19, 2022, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6723551/
Nutrition and immunity. The Nutrition Source. (2021, January 27). Retrieved September 19, 2022, from https://www.hsph.harvard.edu/nutritionsource/nutrition-and-immunity/
Team, W. (2021, August 3). 8 vitamins for an immune system boost. Cleveland Clinic. Retrieved September 19, 2022, from https://health.clevelandclinic.org/eat-these-foods-to-boost-your-immune-system/
