A well-balanced nutrient rich diet is crucial for fostering a strengthened immune system. While there’s no magic food that can completely prevent illness, eating the correct foods can provide your body with the nutrients to significantly strengthen the immune system. This guide will explore the top foods and drinks to consume on a regular basis in order to help your body fight off illness and improve your general health.
Probiotics and Fermented Foods
Foods rich in probiotics are extremely beneficial for supporting the immune system as they promote a healthy gut microbiome. A healthy gut plays a crucial role in supporting the immune system as it regulates immune system function so that it can effectively respond to injury and infection.
Foods high in probiotics typically include fermented foods such as, kimchi, miso, pickles, sourdough dough, yoghurt, kefir and kombucha. Incorporating some of these foods into your daily diet will go a long way in improving your gut microbiome and supporting healthy immune function. However, be careful not to consume probiotic foods in excessive quantities as this can lead to digestive problems, like gas, bloating and stomach pain.
Vitamin C-Rich Foods
Vitamin C is a nutrient that is well known for preventing illness as it is an antioxidant that helps to enhance immune cell function to prevent inflammation. If your body is deficient in vitamin C it can be harder to fight off infection so not consuming vitamin C regularly will increase the likelihood of illness overtime. Foods high in vitamin C include oranges, lemons, berries, bell peppers, broccoli, potatoes, as well as fortified cereals.
Omega-3 Fatty Acids
Omega-3 fatty acids are a type of polyunsaturated fat that are found in fatty fish, like salmon, mackerel and tuna, as well as certain nuts and seeds including chia seeds and walnuts. Additionally, they are also found in plant oils, like flaxseed and canola oil.
Omega-3 fatty acids support the immune system by reducing inflammation and decreasing the production of pro-inflammatory molecules. In addition, they play a key role in cell membranes, especially for immune cells.
Protein
Protein is an important food source that supports a healthy immune system as it provides the body with key amino acids, the building blocks for essential immune proteins, like antibodies and cytokines. In addition, protein is also a vital source of energy for the body so it is crucial in helping to reduce fatigue.
Popular sources of protein include lean meats like beef or lamb, poultry like chicken or turkey, fish and seafood, eggs and dairy products. If you are vegetarian or vegan it can be particularly difficult to consume sources of protein, however, there are plant-based sources like nuts, seeds, legumes and beans. In addition, protein powders are a great option for providing high levels of protein on the go.
Stay Hydrated
Hydration is crucial for fostering a healthy immune system as it flushes out toxins, supports lymphatic function and boosts cell function. Water carries oxygen to your cells, to help your immune system function correctly and allow other bodily functions.
To stay hydrated it is recommended that you consume a minimum of six to eight cups of water per day, especially when exercising regularly. Physical activity increases dehydration as the body loses fluids when sweating, it is therefore important to increase your water intake when exercising.
Key considerations
However, it is important to note that nutrition is not the only important factor for fostering a strong immune system, exercise and a good sleep pattern are equally as effective.
Regular moderate-intensity exercise increases the circulation of immune cells in the body and prevents illness. However, there is a fine line between a good amount of exercise and too much, your body will struggle to fight off illness when partaking in high-intensity exercise without a break.
Additionally, sleep quality plays a vital role in immune system function and fighting off illness. To remain healthy, it is important to foster regular sleep patterns with a minimum of 7 to 9 hours sleep every night.
A nutrient dense diet is crucial for supporting the healthy function of the immune system. Nutrition directly supports immune cell function which is key for allowing the body to fight off illness and infections. By consuming foods with probiotic benefits, vitamin C, omega-3 and protein, as well as staying hydrated, it can go a long way in significantly improving immune cell function and preventing illness.
