Immunity Diet: Nutrients to Incorporate Into Your Meal Plan
A compromised immune system is not fun. Noone likes to be sick. Yet with the changing seasons and the stress of the holidays, we are more susceptible to pathogens. The flu and colds are going around. This is why it’s so important that you eat an immune-boosting diet to boost immunity every day.
Want to find out more about how to boost your immune system through diet? In this article, you will learn about some powerful nutrients and foods to boost immunity.
What Is Your Immune System
You’ve probably heard that having a strong immune system helps to keep you healthy. But have you thought about what this mysterious immune system is?
Your immune system is a collection of a variety of organs, tissues, cells, and proteins that work together to fight off any pathogens, such as viruses, bacteria, fungi, and toxins that may come in contact with your body and may cause an infection, illness, or disease. When a pathogen comes into contact with your body, your immune system triggers an immune response releasing antibodies that attach to antigens to kill off any pathogens and keep your body healthy.
So how can you protect your immune system? Can diet boost immunity? What is the best immune-boosting diet to keep you healthy all-year-around?
Immune System + Diet: How A Diet Can Help Boost Immunity?
Your immune system is there to protect you. A healthy immune system is like an army of good warriors. But as a good soldier, your immune system needs to be fed well to fight those pathogens effectively.
In a body that doesn’t receive enough important through an immune-boosting diet, your immune system weakens and becomes more susceptible to infections, illness, and disease. Micronutrient deficiencies due to not eating enough fruits, veggies, herbs, and other healthy foods can lead to too many colds and serious issues. A nourished body, however, is strong thanks to a diet that boosts immunity.
Immune-Boosting Diet: Nutrients That Boost Your Immune System
The reality is that most people don’t eat enough fresh fruits and vegetables on a regular basis to support their immune system. When they catch a cold, they reach for an orange hoping for a quick boost of health.
The truth is that in order to boost immunity you have to eat an immune-boosting diet on a regular basis. Your immune system and health depend on a balanced mix of vitamins and minerals from fruits, vegetables, and other foods. You also need to get enough sleep, exercise regularly, reduce stress, and practice healthy lifestyle strategies to support your immune system along with a healthy diet to boost immunity.
Let’s look at the nutrients you need in your diet to boost immunity.
Chances are that you’ve heard that vitamin C is essential in your diet to boost immunity. There is also a good chance that when you hear vitamin C, the first thing that comes to mind is citrus and supplements. But there are so many other good sources of vitamin C. Load up on strawberries, kiwi, papaya, bell peppers, kale, spinach, snow peas, and Brussels sprouts. Of course, don’t forget about lemons, lime, oranges, mandarin, and grapefruits either.
Vitamin E is incredibly rich in antioxidants. It is essential in a diet to boost immunity and fight off infections. To get plenty of vitamin E in a diet to boost immunity, eat plenty of almonds, hazelnut, sunflower seeds, peanut, broccoli, spinach, avocado, kiwi, and squash.
Vitamin A is incredibly important in an immune-boosting diet. It has fantastic antioxidant effects that help to boost your immune system. When eating a diet to support immunity, look for foods rich in vitamin A. They tend to be colorful because of the carotenoid compounds, such as carrots, pumpkin, sweet potatoes, squash, and cantaloupe.
Of course, getting some sun is important to get some vitamin D. However, an immune-boosting diet high in vitamin D is just as important to support your immune system. Cremini mushrooms, salmon, tuna, sardines, fortified yogurt, cereal, and orange juice may be good options. Since our soils are depleted and you may not get enough sunlight either, supplementing with vitamin D may be beneficial for you as well.
Folate is the natural form of this nutrient and folic acid is its synthetic form. It is really important for your immune system. If you are focusing on an immune-boosting diet, eat plenty of leafy greens, peas, and beans for plenty of folates. Enriched pasta, whole grain products, rice, and bread may be an option, however, make sure to choose healthy options without artificial or other unhealthy ingredients.
Iron is a mineral that allows your body to carry oxygen to your cells. Hence it helps to support your immune system as well. You can get plenty of iron from grass-fed poultry, wild-caught fish, broccoli, kale, and beans.
Selenium is absolutely necessary for an immune-boosting diet. Brazil nuts are the best source of selenium, you only need to eat two a day to meet your needs. Garlic, broccoli, barley, tuna, and sardines are also good options for a diet to boost immunity.
Zinc is a mineral you may also know from the pharmacy. It is often recommended for cold for its benefits to support your immune system and lower inflammation. It should be part of any immune-boosting diet. You can get plenty of zinc from baked beans, chickpeas, other legumes, nuts, seeds, yogurt, lean meat and poultry, crabs, and oysters.
Superfoods in an Immune-Boosting Diet
Superfoods can be incredibly beneficial in a diet to boost immunity. Let’s face it, you are a busy person. You may not always have time to prepare your green juices and smoothies and eat just the right amount of nutrient-dense foods. Or you may simply want some extra protection, especially when the temperatures get cooler or you experience more stress than normal.
Superfood powders that are rich in superfoods that boost immunity can be the little extra you need. Organifi Immunity is full of vitamin-C rich oranges and acerola cherries, inflammation-fighting ginger and turmeric, body-strengthening Baobab fruits health-strengthening Mediterranean olive leaf extract, and whole-food-derived zinc. Organic Green Juice and Gold are both rich in immune-supporting and inflammation-fighting superfoods, including turmeric, chlorella, spirulina, and cinnamon. Try the Organifi Immune Defense Bundle to support your immune-boosting diet and aid your immune system this season.
To stay healthy and support your immune system this year, make sure to eat an immune-boosting diet. A diet rich in vitamin C, A, D, folic acid, iron, selenium, and zinc, and supported by immune-boosting superfoods may help to boost your immunity this year.
What are your favorite immune-boosting diet foods? How will you support your immune system this season? Share your thoughts and goals with us. We would love to hear from you.
And remember, we are in this together.
Kat Gál is a holistic health writer who helps health, wellness, and nutrition businesses to market their products and services through quality online content. She is also a freelance writing mentor teaching wanna-be-freelancers how to make a living writing at freelancewriterschool.com. Reach out if you are looking for amazing blog content at email@example.com or katgalwriter.com. Visit freelancewriterschool.com for freelance writing tips. Follow me on Instagram @freelancewriterschool and on Facebook at facebook.com/katgalwriter.
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