Your immune system is your first line of defense against the disease-causing germs and viruses. Sleep and exercise are well-known ways to keep it in check. However, did you know that some foods can also help keep infection at bay? Here are the nutrients that can boost your immune system.
Proteins
Protein-packed foods help with recovery, so eat plenty of lean meat, legumes, fish, tofu, eggs, and dairy products.
Vitamin C
Vitamin C protects you by boosting your antibody production. Add bell peppers, tomatoes, papaya, kiwi, broccoli, and citrus fruits to your grocery list.
Vitamin A
Prevent infections with foods like eggs, broccoli, sweet potatoes, milk, cantaloupe, red bell peppers, and leafy greens.
Vitamin E
This vitamin helps reduce oxidative damage caused by harmful free radicals. Have some antioxidant-rich avocado, peanut butter, vegetable oil, spinach, asparagus, nuts, and seeds.
Vitamin B6
Add foods rich in Vitamin B6 like chicken and other poultry, chickpeas, tuna, salmon, bananas, and whole-grain foods to your diet for a healthy metabolism.
Zinc
Zinc also helps prevent infection by strengthening your natural barriers. Seafood like shellfish, lean meat, nuts and seeds, whole grains, milk, beef, and pork are all great sources of zinc.
Probiotics
Maintain your immunity with a healthy gut with foods like yogurt, kimchi, kefir, pickles, kombucha, and other fermented foods.
Prebiotics
Don’t forget to boost your probiotics with prebiotic-rich foods like bananas, onions, garlic, asparagus, and apples.
Omega-3 Fatty Acids
Fish and shellfish play an important role in immune system regulation thanks to their omega-3 content. Salmon, tuna, sardines, mackerel, oysters, and mussels are all great choices.
Write Your Grocery List
Each nutrient is a unique puzzle piece, so keeping your diet balanced is essential. In addition, try to get your nutrients from natural sources; studies show that it’s better than supplements.
While no food will guarantee that you won’t get sick, packing your diet with these foods will prevent deficiencies that might cause your immune system to lower its guard.
