Simple Solutions: What to eat to boost your immune system

Spaghetti with garlic, chilli and parsley Credit : If you like curry, that’s a popular dish that has the powerful spice. Practice good food safety to prevent foodborne illness. Other foods high in vitamin C include bell peppers, guavas, dark leafy greens, broccoli, berries, tomatoes, papaya and snap peas. Ask for single-serving condiment packages, and avoid self-serve bulk condiment containers. The good news? Today many foods are highly processed and loaded with sugar such as biscuits, boxed cereals and juices. When it comes to quenching your thirst on a hot day, you can’t beat a nice, cool glass of filtered water.

  • If you suspect your diet is not providing you with all your micronutrient needs — maybe, for instance, you don't like vegetables — taking a daily multivitamin and mineral supplement may bring other health benefits, beyond any possibly beneficial effects on the immune system.
  • A ‘Western diet’ is loosely based on the predominant foods consumed in the western hemisphere i.
  • However, excessive vitamin A intake can lead to adverse effects such as nausea, headaches, weaker bones, coma and even premature death, especially if you take vitamin A in supplement form.
  • It’s also known to boost the immune system.
  • The results have been mixed.

Eat more Garlic and Onion: Vitamin C boosts white blood cells to fight infection, while kiwi’s other nutrients keep the rest of your body functioning properly. But here are some tips for handling, planning, and preparing food when your immune system is recovering: There is still much that researchers don't know about the intricacies and interconnectedness of the immune response. The best known of these being antioxidants; Phytonutrients can be found in all plant foods.

“So eating candies, cookies and sugary beverages is going to have a negative impact and lower our abilities to fight against any immune stressors like the flu or other viruses. For the first time in recent history, life expectancy growth in the Western world is beginning to slow. In addition to sleeping enough at night, as a cancer patient, you may need to rest more throughout the day. “It’s more effective to change your diet,” says Cruickshank. It can be used for cooking and as a replacement for butter in recipes. If you have a cut or scrape, keep it clean and dry to prevent infection.

Make sure to look for coconut oil that’s cold-pressed and produced organically without the use of hexane, an oil-extracting chemical. No one can completely avoid getting sick, not even top immunologists. A study published in 2020 by the BMJ, showed Vitamin D supplementation helped protect against respiratory tract infections such as flu. Add diced jalapeño peppers to guacamole for an extra kick of flavor. It's best to stick to other natural sources, like kefir, kimchi and sauerkraut.

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A Word of Caution

I reached out to Jesse Haas, a licensed functional nutritionist and the cofounder of Wellness Minneapolis, for some advice on what we should be eating to boost our immunity. Eat fermented foods like kefir, yogurt, sauerkraut and kimchi. It isn’t easy, but the future of your health depends on it. Make an omelette for the vitamin D found in egg yolks. How exactly the inflammasome detects the ‘Western’ diet remains to be determined.

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” Necking extra vitamin C, however, is probably a waste of time for well-fed westerners. In addition to being one of the top anti-inflammatory foods, walnuts contain several nutrients that play a role in supporting the immune system, including vitamins E and B6, copper, and folate. Flu articles, if you have any questions on the scientific content of this article, please call a Life Extension® Wellness Specialist at 1-866-864-3027. Try to minimize stress. We can also perform tests to determine if you have a weakened immune system and should make adjustments to your diet and lifestyle. To maximize garlic’s immune-boosting effects, eat one clove two to three times per day. But is this something we should be spending our money on?

However, the researchers concluded that more research is necessary to determine whether or not garlic can help to prevent colds. More on health, vaccines contain harmless versions of the bug you want to protect yourself against so that the acquired system can remember them and act more quickly the next time it meets them. In addition, drink lots of water and reduce alcohol consumption, which can disrupt your sleep. Water helps to fuel the body’s metabolic processes. While some changes have been recorded, immunologists do not yet know what these changes mean in terms of human immune response.

The recommended dose is currently 3g a day. This is the amount shown in studies to saturate the body, meaning any more vitamin C will be excreted. But it is important not to go overboard. Keep in mind, however, that overly high iron levels in your blood can be harmful and may actually suppress the immune system. Of course, ideally you’re not getting sick in the first place, so we can’t forget about prevention. Food sources of probiotics include: