Ten Ways to Boost Your Immune System with Nutrition

The relationship between diet and immunity goes beyond drinking orange juice when you feel a cold coming on; there are a variety of foods that play a role in keeping your body’s natural defenses strong.

Immune system overview

The immune system consists of two main branches: the innate immune system and the adaptive (acquired) immune system. The innate immune system is the immediate, first-line response to assault, and does not distinguish between different types of foreign invaders. The adaptive (acquired) immune system consists of a set of specific responses to different types of viruses, bacteria, parasites, and other pathogens. Specialized white blood cells called lymphocytes produce proteins called antibodies in response to each pathogen, which creates an immunological memory. This allows the body to mount a more effective response against that particular invader the next time it appears.

As with any physiological system, good nutrition is vital to maintaining the structure and function of all of the operating parts. Although the science may be complex, the food doesn’t have to be; luckily, there are several delicious things you can do right now to keep the germs at bay.

Ten Ways to Boost Your Immune System with Nutrition

Start your day with oatmeal: Oatmeal is high in fiber, which helps to regulate inflammation. Although inflammation is a natural and healthy part of the immune response, chronic excessive inflammation (associated with obesity and a diet high in refined carbohydrates and sugar) can be harmful.

Add red bell pepper to your salad:  Peppers (especially the brightly colored ones) are an excellent source of vitamin C, an important antioxidant that aids in wound healing and helps prevent infection.

Incorporate yogurt into your meals or try it as a snack: Yogurt is full of beneficial bacteria called probiotics, which communicate with gut immune cellsand help to maintain a healthy intestinal barrier.

Cook with garlic: Garlic contains compounds called fructans that serve as prebiotics, which nourish healthy bacteria in the body.

Try a tofu stir fry: Soy products such as tofu contain specific types of amino acids (the building blocks of proteins) called branched chain amino acids, which are necessary for the synthesis of DNA and RNA in white blood cells.

Snack on pumpkin seeds: Nutrient-dense pumpkin seeds contain the mineral magnesium, which is vital to  hundreds of biochemical processes in the body including protein synthesis and energy metabolism.

Pop an oyster: Oysters are high in zinc, which is important for cell-mediated immunity and antibody responses, and chromium, which improves the efficacy of white blood cells.

Swap white potatoes for sweet potatoes: Sweet potatoes are an excellent source of vitamin A, which supports tissue integrity that is particularly important for the innate immune system (which involves physical barriers such as skin).

Celebrate meatless Monday with a three-bean salad: Beans are full of iron, which is important for the proper functioning of white blood cells.

Drizzle with olive oil: Olive oil is high in omega-3 fatty acids, which  help to counteract chronic excessive inflammation.

Other considerations

Other lifestyle factors play an important role in immunity as well. Drinking enough water, getting enough rest, and finding healthy ways to deal with stress are all vital to keeping your body’s defenses strong. This list provides a snapshot of nutrient-dense foods; overall, eating a balanced diet that includes whole grains, lean protein, and a variety of fruits and vegetables is your best bet for using your sick days sparingly. As always, feel free to leave any questions or comments below; I would love to hear from you!

References

Escott-Stump, Sylvia. Nutrition and Diagnosis-Related Care. 8th ed., Wolters Kluwer, 2015.