Best Foods For A Healthy Immune System

More and more, scientists are finding just how important a healthy lifestyle is. Exercise, diet, adequate sleep and hydration all play an important role in our overall health. Recent studies showed that people with higher vitamin D levels tended to have more resistance to covid-19 and that obesity played an important role in your vulnerability. Food is a building block that can add years to your life, but if not chosen wisely, take years from it. If you want to boost your health and spend less time having contagious diseases, eat foods for a healthy immune system.

Eating healthy is far better than taking any medication.

If you can boost your immune system to help fight off viruses, cancer, parasites, bacteria and other pathogens. During this time of pandemic, it’s even more important to keep the immune system running at full force. You aren’t going to do it by eating high sugary foods or other junk. In fact, that weakens the immune system. Soft drinks, highly processed food like hot dogs or salami, refined carbohydrates, those with added sugar and alcoholic beverages attack the immune system. Start by cutting out these foods before adding others.

Look for food high in vitamin C.

Vitamin C is the go-to vitamin during cold and flu system. It only makes sense. Not only does it boost your immune system, it increases white blood cells that fight off infection. Whether you’re choosing an orange or a grapefruit, all citrus fruits are high in vitamin C. Other foods you might not suspect include red bell peppers, green peppers, cantaloupe, kiwifruit, broccoli, strawberries and Brussels sprouts. Eggs, spinach, carrots, and mangoes are rich in vitamin A.

Vitamin D and Zinc play a big role in boosting your immune system.

The best place to get vitamin D is with exposure to the sun. However, it has to be controlled since too much exposure is bad for the skin. The body then uses the ultraviolet rays and converts them to D3. Vitamin D3, plays a huge role in our strengthening our immune system. There’s a lot of reasons that many people have a vitamin D deficit. Older people don’t convert it as well and people block the sun with sun blocks. We don’t get out in the sun as often and if you do and live in higher latitudes, don’t get direct sun. Red meat, egg yolks, liver, fatty fish like salmon and mackerel and fortified foods contain vitamin D.

  • Include food with zinc in your diet to give your immune system a boost. Food like oysters, red meat, poultry, whole grain, crab, lobster and dairy are good sources of zinc.
  • Don’t forget healthy herbs and spices. Garlic, cinnamon, ginger, turmeric, cayenne pepper, saffron, coriander and black pepper all help boost the immune system. It’s the curcumin in turmeric that helps and the allicin in garlic.
  • Make your plate colorful with a wide range of fruits and vegetables. The colors of the fruits and vegetables come from compounds that boost your immune system like anthocyanin that gives blueberries the purple color. It improves immune function.
  • A lot of your immune strength comes from beneficial bacteria in gut. Keeping those helpful microbes healthy is important. High fiber foods, such as asparagus, garlic and onions and probiotic foods such as kefir, sauerkraut and yogurt help.

For more information, contact us today at Sci-Fit Nutrition


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