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To support your immune system, try foods recommended by these experts.
Paulina Lee says, “When we eat foods that are deficient and lacking in vitamins and minerals, such as a standard Western diet rich in simple carbohydrates and sugars, our body has no reserves to properly fight infection and maintain immune function.” functional nutritionist and founder of Savvy Stummy, LLC. “Therefore, it is important to add a variety of whole foods and complex carbohydrates to support our immune system.”
“Processed foods, simple carbohydrates and a diet rich in sugars can increase inflammation, which can lead to many diseases,” Lee adds.
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For optimal health, a healthy and balanced diet, exercise, abstinence from alcohol and smoking, and limiting stress factors can go a long way, says the doctor. Annelie Vogt von Heselholt, registered nutritionist and founder of dietitiandoc.com.
“If your immune system is not in good condition, the daily stress of work and life can make you feel weak, inflamed and chronically ill,” says Vogt von Heselholt. “Eating foods that boost the immune system can help keep your body strong and fight stress and diseases like heart disease and cancer.”
“A study by the Journal of Food Science in 2021 shows that blue wolves can contribute to improved immune function,” adds Vogt von Heselholt.
Add these small but strong fruits to oatmeal or toss in a salad. Bonus: blueberries also help you look and feel younger.
Yellow bell pepper
Kim Yavitz, a registered nutritionist and owner of Two Six Fitness (crossfit26.com) in St. Lemon. Louis, Mo., Is a big fan of this nutritious pepper.
“According to a 2018 report in the journal Vidence-Based Complementary and Alternative Medicine, taking 100-200 milligrams of vitamin C reduces the duration of the flu by 14 percent,” he says. “Given that a yellow bell pepper contains 341 milligrams of vitamin C, a sudden spice while sniffing will help you feel better faster.”
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Recommendation: Eat as a snack or add to pasta or salads.
“Goji berries (wolfberries) are a super food known for their high content of vitamins C and A and their antioxidant properties,” says Lee. rich chemical composition and medicinal properties.
“One study found that drinking goji juice daily boosts the immune system by boosting several immune responses, such as an increase in lymphocytes. [a type of white blood cell present in your immune system]”,” he said, citing a 2009 study in the Journal of Medicinal Food.
Fermented dairy products
Fermented milk products, like kefir, contain lactobacilli and other beneficial bacteria (called probiotics) that increase the number of antimicrobial proteins in the body, according to a study in the journal Yavitz Age (Dordr).
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“In [another] According to a 2017 study published in The European Journal of Nutrition, men who drank sour milk daily during colds and flu were 31 percent less likely to have upper respiratory infections than men who drank plain milk, ”he added.
In addition to kefir, try yogurt and cottage cheese. Look for products with an active culture, says Yavitz.
Foods rich in other probiotics
Along with dairy products, Lee stressed that other foods rich in probiotics, such as sauerkraut, miso and kimchi, are “all good for gastrointestinal and immune health”.
“The connection between our gut and our immune system is being studied. Since 70 to 80 percent of our immune cells are located in our gut, taking probiotic foods every day helps maintain a variety of healthy bacteria in the gut to maintain the gut and immune system,” he said.
“Garlic has been studied for its adaptive and innate immunity, as well as its ability to multiply natural killer cells involved in killing tumors,” Lee says. “A study [published in the journal Clinical Nutrition in 2012] Elderly garlic extract has been found to boost immune cell function and thus reduce the severity of colds. The main active ingredient is allicin, the force behind garlic’s immune-boosting ability.
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In addition, Vogt von Heselholt points to another study in the journal Medical Hypotheses in 2020 that “showed that garlic helps boost the immune system.”
In addition, the University of Rochester Medical Center described allicin as a “powerful antibiotic” on its website.
Oysters are the highest source of zinc, says Lee.
“Zinc is very important for the immune system and zinc deficiency affects several aspects of innate and adaptive immunity,” he explains. “One study shows that zinc supplementation may reduce markers of infectious diseases and oxidative stress.”
Other foods that contain zinc include vegetables such as lentils and beans, seeds, nuts, and whole grains.
The reason for loading broccoli, whether raw, steamed or fried, is that “a study of molecules in 2021 showed that sulforaphane in broccoli can act as a booster of the natural immune system,” says Vogt von Heselholt.
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We know it’s not food, but experts say it’s worth adding this nutritious drink to your diet to help boost your immune system.
“Green tea is a rich source of EGCG, catechins. Catechins are generally polyphenols and prominent antioxidants that have overall positive health benefits,” Lee said.
“Knowing about the action of polyphenols and antioxidants, we can conclude that EGCG derived from green tea has a similar effect on our immune health. One study shows that EGCG has a direct effect on immune health and how it can modulate the function of an immune cell and improves. Autoimmune disease in animal models, ”he continues, noting the study in 2016, Investigative Medicine Journal.
“A study in the journal Cellular Physiology in 2018 showed that curcumin in turmeric affects immune cells and leads to less severe immune diseases,” says Vogt von Heselholt.
Are there more reasons to love turmeric? It helps with osteoarthritis knee pain, irritable bowel syndrome, eye and skin diseases, some types of cancer and others.
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