With the surge in COVID-19 cases and other viral infections like the flu, it’s important to assess what we can do to support our body’s natural defense system. Time is of the essence.
A new year presents an opportunity to look inward at our current lifestyle patterns and uncover areas where we are capable of growth, change, and in today’s world, improved immunity. One of the biggest dial movers in terms of immune support is our diet!
So, let’s talk food….
We know when inflammation increases, immune function decreases. The following foods increase inflammation and thus decrease our immune function and ability to fight off infection: alcohol, fried foods, sweetened foods or beverages, as well as overconsumption of food in general. (Hello, mindfulness!)
In order for our bodies to properly detoxify alcohol, we need an array of antioxidants to do the job. High sugar or high carbohydrate foods severely tax our immune system and can cause inflammation–which increases our body’s demand for vitamins and minerals. It is crucial to consume foods that will strengthen our immune system so we can fight incoming pathogens–such as bacteria and viruses.
So let’s break this down into what foods and herbs we recommend you consume in order to strengthen your immune system.
Foods
- Vegetables (garlic, onions, spinach, red bell peppers, broccoli, etc.)
- Citrus Fruits (grapefruit, oranges, lemons, limes, etc.)
- Fruits (peaches, papaya, kiwi, etc.)
- Nuts (Brazil nuts, almonds, etc.)
Herbs
- Chamomile, nettle, turmeric, etc.
These foods have naturally occurring vitamin C, antioxidants, vitamins, and minerals that help to support your immune cells and protect them from stress and damage.
Fiber
Fiber intake also plays an important role in boosting our immunity. The fiber in vegetables and fruit helps to feed the beneficial bacteria in our gut, which is where 70 percent of our immune system resides. Remember to increase high fiber foods slowly over 1-2 weeks to avoid gastrointestinal complaints.
For optimal nutrition aim for these daily: 3+ cups of colorful vegetables, including leafy greens, and cruciferous vegetables, as well as a rainbow of 1-3 colorful fruits.
Mushrooms
Try a variety of cooked mushrooms — they help increase macrophages (immune cells) around our nose and mouth. Mushrooms are also a natural source of Vitamin D. Avoid mushrooms if you have mold allergies.
Remember to use fresh herbs. They contain natural antimicrobial properties and are power-packed with vitamins, minerals, and antioxidants.
Probiotics
Probiotic foods help to increase the number of beneficial bacteria in the gastrointestinal tract. Probiotics also help to maintain our gut barrier and avoid developing a “leaky gut.” A good bacterial balance in the gut helps to regulate immunity in the rest of the body by managing inflammation.
Include natural probiotic food sources, for example, kombucha, kimchi, sauerkraut, miso, tempeh, cultured pickles, organic-grass-fed yogurt (plain), or kefir (plain). Remember to avoid excess sugars to avoid inflammation and stress on the immune system. Try adding fruit to naturally sweeten plain items.
Examples include bananas, garlic, onion, whole grains, chicory, leeks, beans and legumes, and asparagus.
As Registered Dietitians, food is our focus, but there are other lifestyle habits that improve immunity including sleep, movement, stress management, and supplementation!
Check out this blog to learn more about Lifestyle Factors that Affect Immunity
Your Online Dietitian Coach, Ashley Anderson MS, RDN, LDN, CPT, PN1
Your Online Dietitian Coach, Rachel Brown, RD, IBCLC, CDECS, MBA
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