These cookies allow us to count visits and traffic sources so we can measure and improve the performance of our site. They help us to know which pages are the most and least popular and see how visitors move around the site. All information these cookies collect is aggregated and therefore anonymous. If you do not allow these cookies we will not know when you have visited our site, and will not be able to monitor its performance. Show Who doesn’t want a healthy immune system? (Raise your hand. No one?) But did you know the role your diet plays in keeping it in top shape to protect you from toxins and infections? Advertising Policy Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy Sadly, too many of us don’t eat enough of the fresh fruits, vegetables and other foods we need to keep ourselves healthy year-round. Healthy foods provide many substances including vitamins and minerals to keep us strong and healthy. You can’t just eat an orange or grapefruit or pop a vitamin pill and expect one quick burst of vitamin C to prevent a cold and to boost your immune system. “A truly healthy immune system depends on a balanced healthy diet over time,” says registered dietitian Maxine Smith. “It’s like training for a battle and preparing your body ahead of time so it can through a good punch when attacked by viruses, bacteria and toxins. Other lifestyle practices such as regular exercise and good sleep will better prepare you for the battle.” With some exceptions, it’s best to get your vitamins and minerals from your food rather than in pill form. Smith shares some tips for some of the top vitamins and minerals your immune system needs to perform: 1. Vitamin CVitamin C may help prevent infections or shorten their stay. Citrus fruits are a standout, but did you know there are other good sources? It’s true! Smith recommends the following:
Fun fact: vitamin C is in so many foods that most people may not need to take supplements unless a doctor advises it. Consult with your doctor before taking any vitamin C supplements. 2. Vitamin ELike vitamin C, vitamin E can be a powerful antioxidant that helps your body fight off infection. This important vitamin — part of nearly 200 biochemical reactions in your body — is critical in how your immune system functions. To get your vitamin E, think high-fat plant foods such as: Advertising Policy
3. Vitamin AVitamin A is an infection-fighter and comes in two forms: preformed such as in animal foods such as fish, meat and dairy or from plant carotenoids. Tuna is a great source of preformed vitamin A. When it comes to carotenoids, go colorful:
4. Vitamin DKnown as the sunshine vitamin, it’s one of the most important and powerful nutrients for supporting the immune system. Food sources are limited but include:
In general, it’s best to get most of your vitamins from food, but vitamin D may be the exception to that rule. Talk with your doctor to find out if you need a supplement. 5. Folate/folic acidFolate is the natural form and folic acid is the synthetic form, often added to foods because of its health benefits. To get more folate, add more beans and lentils to your plate on a regular basis, as well as leafy green vegetables. Avocado is another tasty source. You can also get folic acid in fortified foods (check the label first).
6. IronIron, which helps your body carry oxygen to cells, plays a part in many of the immune system processes. It comes in different forms. Your body can more easily absorb heme iron (aka iron from animal products), which is abundant in:
If you’re a vegetarian, have no fear. You can still find iron in: Advertising Policy
7. SeleniumSelenium seems to have a powerful effect on the immune system being important for preventing infections. Animal foods are the best sources, with the exception of Brazil nuts, that offer a whopping greater than 100% daily value in one nut. However, too much can be a problem, so keep to no more than one to two of these in a day. Look for selenium in:
8. ZincZinc is needed for the production of new immune system cells. It’s found primarily in animal foods but can be also found in some vegetarian food like.
Choose frozen when you can’t get freshDepending on where you live and what time of year it is, you can’t always get your hands on high-quality fresh produce. Keep in mind that buying frozen is a good option and can be quite convenient in our time-crunched world. Frozen food can still boost your immune system. “Manufacturers freeze frozen fruits and veggies at ‘peak’ ripeness, which means they’ll pack a similar nutritional value as their fresh counterparts,” she says. “Just choose plain frozen foods rather than those with added sugars or sodium.” How can I boost my immune system immediately?Six Tips to Enhance Immunity. Eat Well. Food Assistance. ... . Be Physically Active. Regular physical activity helps you feel better, sleep better, and reduce anxiety. ... . Maintain a Healthy Weight. Excess weight can affect how your body functions. ... . Get Enough Sleep. ... . Quit Smoking. ... . Avoid Too Much Alcohol. ... . In Summary.. What vitamin helps strengthen the immune system?Vitamins B6, C and E are all known for their immune-boosting properties. You can get all of these vitamins from a well-balanced diet, so you don't need supplements. Some foods rich in these vitamins include eggs, bell peppers, spinach and almonds.
What is signs of a weak immune system?Signs and symptoms of primary immunodeficiency can include: Frequent and recurrent pneumonia, bronchitis, sinus infections, ear infections, meningitis or skin infections. Inflammation and infection of internal organs. Blood disorders, such as low platelet count or anemia.
|