Who doesn't want a healthy immune system? (Raise your hand. Nobody?) But did you know the role your diet plays in keeping you in tip-top shape and protecting you from toxins and infection?
Unfortunately, many of us don't. We don't eat enough fresh fruits, vegetables, and other foods that we need to stay healthy year-round. Healthy foods provide many substances, including vitamins and minerals, that keep us strong and healthy. Not only can you eat an orange or grapefruit or drink a vitamin pill and expect a quick vitamin C boost to prevent a cold and boost your immune system.
"A really healthy immune system depends on a healthy, balanced diet over time," says registered nutritionist Maxine Smith. “It's like training to fight and preparing your body beforehand so it can take a good blow from attacks by viruses, bacteria, and toxins. Other lifestyle practices, like regular exercise and good sleep, better prepare you for the fight.
“With a few exceptions, it's best to get your vitamins and minerals from your diet, rather than in tablet form. Smith shares some tips about some of the most important vitamins and minerals your immune system needs to function.
Good nutrition is important to maintain a healthy immune system. There is a close connection between poor nutritional status and weakened immunity.
Protein is necessary for the formation of antibodies and cells of the immune system. Also, some of the amino acids that make up proteins are important fuels for the cells of the immune system.
- Vitamin A helps regulate the immune system and protects the body by keeping the skin and tissues of the mouth, stomach, intestines, and airways healthy.
- Vitamin C helps the body develop healthy skin and connective tissue, which prevents foreign microbes from entering. Vitamin C is also an antioxidant that protects cells (e.g., cells of the immune system) from free radical damage.
- Vitamin D helps activate immune cells and regulate their function properly.
- Vitamin E acts as an antioxidant and protects cell membranes from free radical damage. Healthy cell membranes help keep foreign microbes out.
- Zinc is necessary for wound healing and cell reproduction, which is important for synthesizing new cells in the immune system.
- Liquids and electrolytes: Consume enough fluids (water) and electrolytes. Such as sodium, potassium, and chloride help regulate body temperature. The Centers for Disease Control and Prevention (CDC) say sick people need to drink more Id to avoid dehydration.
- Folate / Folic Acid: Folate is the natural form, and folic acid is the synthetic form often added to foods for its health benefits. For more folic acid, add more beans, lentils, and green leafy vegetables to your plate regularly. Avocado is another delicious source. Folic acid can also be found in fortified foods (see label first) Enriched pasta.
- Enriched bread.
- Enriched rice.
Most at risk for compromised immune health are people who do not receive adequate nutrition in their diet, do not have access to foods containing essential nutrients, are malnourished, or have certain health conditions that may require additional nutritional support.
Sometimes it is difficult to get enough of all of the immune-supporting nutrients you need from diet alone. Drinking an oral food shake like Provide is a convenient way to add to your diet. Look for shakes that contain the key nutrients protein, vitamin A, antioxidants, zinc, and vitamin D.
Your diet is an important part of staying healthy. So make sure you have a balanced diet and stay hydrated with adequate fluids and electrolytes.
Fill every plate with fruits and vegetables, lean meats, dairy products, and healthy fats - these can help you get the foods you need to keep your immune system stronger.
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