A well-balanced and nutrient-rich diet plays a crucial role in supporting a healthy
immune system. There is no one-size fits all but is there a healthy eating pathway that can make a huge difference!
Fruits and Vegetables:Â These are rich in vitamins, minerals, and antioxidants. Aim for a variety of colors to ensure a broad range of nutrients. The brighter the color the better!
Protein Sources:Â Include lean protein sources like poultry, fish, beans, nuts, and seeds. Protein is essential for the proper functioning of the immune system. Tofu and soy products may be extra helpful due to zinc content. I'll have more on that next time.
Whole Grains:Â Choose whole grains like brown rice, quinoa and others. Many people do not tolerate wheat as well.
Healthy Fats:Â Include sources of healthy fats, such as avocados, nuts (walnuts especially), seeds, and olive oil. Omega-3 fatty acids, found in fatty fish like salmon, sardines and mackeral also contribute to immune health.
Probiotics:Â Foods rich in probiotics, like yogurt, kefir, (I advise soy or other plant based without seed oils over dairy) and fermented foods (e.g., sauerkraut, kimchi), support a healthy gut microbiome, which is linked to immune function. This is a big one we'll have so much more on later.
Garlic:Â Garlic has immune-boosting properties and may help combat infections.
Citrus Fruits:Â Citrus fruits like oranges, grapefruits, lemons, and limes are high in vitamin C, known for its immune-supporting properties.
Zinc-Rich Foods:Â Zinc is important for immune function. Foods like lean meats, dairy, nuts, and legumes are good sources. Consuming vitamin C-rich foods alongside zinc-containing foods can improve absorption.
Colorful Berries:Â Berries are rich in antioxidants, which can help protect cells from damage and support overall health. Blueberries are without doubt one of the best.
Hydration:Â Staying well-hydrated with simple filtered water throughout the day is essential for all bodily functions, including immune system function.
Turmeric:Â This spice contains curcumin, which has anti-inflammatory and antioxidant properties.
It's important to note that no single food or supplement can guarantee immunity. A combination of a healthy diet, regular physical activity, adequate sleep, and stress management contribute to overall well-being and a robust immune system.
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