While you can’t completely prevent illness this season, a healthy immune system is one way to protect your body. Focusing on nutrient-dense foods and healthy lifestyles can help you and your family stay one step ahead.
Your body (including your immune system) works on the fuel it gives you. This is why eating well, along with various other beneficial behaviors, is so important.
Simply put, it is the job of your immune system to defend your body from disease and illness. The complex system is made up of skin cells, blood, bone marrow, tissues, and organs that when they work as they should, protect your body from potentially dangerous pathogens (such as bacteria and bacteria). viruses) and limit damage from non-infectious agents (such as sunburn or cancer), according to the National Institutes of Health (NIH).
Immune Support Nutrients
The following nutrients play a role in the immune system and can be found in a variety of foods:
Beta-carotene is found in plant foods, such as sweet potatoes, spinach, carrots, mango, broccoli, and tomatoes.
Foods rich in vitamin C include citrus, berries, melons, tomatoes, peppers, and broccoli.
Vitamin D is found in oily fish and eggs. 100% vitamin D-fortified milk and juices are also sources of this important nutrient.
Zinc tends to be better absorbed from animal sources like beef and seafood, but it is also absorbed from vegetarian sources like wheat germ, beans, nuts, and tofu.
Probiotics are “good” bacteria that promote health. They are found in cultured dairy products like yogurt and fermented foods like kimchi.
Protein comes from animal and vegetable sources, such as milk, yogurt, eggs, beef, chicken, seafood, nuts, seeds, beans, and lentils.
Focus on balance
To help keep your immune system healthy year-round, focus on a balanced diet, adequate sleep, and stress management.
Aim for five to seven servings of vegetables and fruits a day for vitamins, minerals, and antioxidants that can support immune health.
Diet and immune system
Like any fighting force, the army of the immune system walks on its stomach. Healthy immune system warriors need a good regular diet. Scientists have long recognized that people living in poverty and suffering from malnutrition are more vulnerable to infectious diseases. However, it is not certain that the higher rate of disease is caused by the effects of malnutrition on the immune system. There are still relatively few studies on the effects of nutrition on the human immune system.
There is evidence that various micronutrient deficiencies, for example, deficiencies of zinc, selenium, iron, copper, folic acid, and vitamins A, B6, C, and E, alter immune responses in animals, as measured in the tube. to test However, the impact of these changes on the immune system on animal health is less clear, and the effect of similar deficiencies on the human immune response has not yet been evaluated.
So what can you do? If you think your diet doesn’t meet all of your micronutrient needs, you might not like vegetables, for example taking a daily multivitamin and mineral supplement may provide other health benefits, beyond any potentially beneficial effects on the immune system. . Taking megadoses of a single vitamin does not. More is not necessarily better.
Find healthy and appropriate ways to deal with stress, such as meditation, listening to music, or writing. Physical activity is also a great way to control stress and can help reduce the risk of certain chronic diseases that could further weaken your immune system. Lack of sleep contributes to various health problems, such as a weakened immune system. Seven to nine hours a day are recommended