A Good Diet and Lifestyle for the Immune
The immune system plays an important role in overall health. In short, it is the body's first line of defense that keeps us healthy.
Want to know, “A Good Diet and Lifestyle for the Immune System?” Changing your diet is one of the best strategies on how to naturally support a healthy immune system.
Some of the best foods that support a healthy immune system include those high in antioxidants, vitamin C, zinc, and probiotics.
By making a few simple changes to your diet, you can increase your intake of these essential nutrients and more, such as amino acids, fats and fiber, all of which play a role in healthy immune system function.
Below we'll take a closer look at how these foods significantly promote health, as well as other lifestyle changes that can keep your body functioning at its best.
Can Food & Lifestyle Changes Help Support a Healthy Immune System?
Many foods provide a variety of specific nutrients that can help support healthy immune function and support health.
While taking supplements, such as vitamin C and vitamin D for example, is one way to increase your intake of essential nutrients, getting them naturally from a balanced diet is the best way to stay healthy.
Fruits and vegetables are good sources of antioxidants such as vitamin A and vitamin C, which are important water-soluble vitamins that generally support a healthy immune system.
Other foods such as nuts, seeds and fatty fish are also rich in omega-3 fatty acids, a type of fat that can help support healthy cardiovascular function and healthy cognitive function.
Some other ingredients such as leafy greens are rich in phytonutrients and other health-supporting compounds, which can support a healthy immune system.
A Healthy Immune System–Friendly Foods
Here are some recommended immune system-supporting foods for children and adults of all ages.
Of course, if you have a sensitivity or allergy to any of these, then you should avoid them. You should also consult a healthcare professional before starting any new diet or lifestyle regimen, including taking supplements.
- Fruits: apples, oranges, lemons, limes, kiwi, papaya, melons, berries
- Vegetables: peppers, broccoli, spinach, tomatoes, kale, cauliflower
- Foods high in vitamin C: green leafy vegetables, berries, cabbage, spinach, mango, pineapple, kiwi, bell peppers
- Foods high in zinc: meat, organ meats such as liver, seafood, nuts, seeds, peas
- Nuts: almonds, walnuts, pistachios, macadamia nuts, Brazil nuts
- Seeds: chia seeds, sunflower seeds, flaxseed
- Protein foods: collagen protein or bone broth protein, grass-fed beef, wild-caught fish, wild poultry, eggs, tempeh, yogurt, nuts
- Omega-3 foods: wild-caught fish such as salmon, sardines, trout, mackerel and flaxseeds and walnuts
- Whole grains: couscous, quinoa, brown rice, oats, farro, barley, buckwheat
- Fats and oils: avocado, olive oil, coconut oil, grass-fed butter
- Herbs and spices: ginger, garlic, cinnamon, black pepper
- Drinks: green tea, kombucha , coconut water, kefir
In addition to eating well to maintain normal levels of essential nutrients, these lifestyle tips can help support a healthy immune system:
- Stay active. Regular exercise helps promote a healthy immune system. Be careful not to overdo it, as this can lead to fatigue and system crashes.
- Prioritize adequate sleep. Sleep in 7 to 9 hours per night which is the best amount of sleep a person needs.
- Manage stress well. Chronic stress can damage "brain connections" and can weaken immune system function.
- Consider adding some or all of your immune-supporting supplements to your routine, such as vitamin C, enzyme-activated zinc, and the probiotic SBO. Herbs such as elderberry and echinacea can also help.
Foods to Avoid
As important as enjoying a variety of nutrient-rich foods, you also need to limit your intake of certain foods that can weaken your immune system.
Processed and refined foods, in particular, often contain ingredients such as artificial sweeteners, additives, and preservatives, which you should avoid to help promote gut health and a healthy inflammatory response.
Other products such as baked goods or refined carbohydrates also often contain high amounts of added sugar, which can adversely affect many aspects of health, including immune system health. In addition, processed meat should also be avoided.
Here are some foods you may want to limit or avoid to support immune system health:
- Processed foods: fried foods, baked goods, fast food, snacks
- Refined carbohydrates: white bread, pasta, crackers, chips, tortillas
- Processed meats: bacon, salami, bologna, jerky, lunch meats
- drinks: soda, fruit juices, sweetened tea, sports drinks, energy drinks Added
- sugars: high fructose corn syrup, table sugar, agave nectar, molasses
Consume system support foods A healthy immune system is a simple way to improve immune system health while also incorporating a variety of important nutrients into your daily diet.
Foods that support a healthy immune system such as fruits, vegetables, nuts and seeds are usually rich in vitamins, minerals and antioxidants needed to support a healthy immune system.
Not only that, these foods can also provide other important nutrients, including fiber, protein and good fats that together can support cognitive function, cardiovascular function, joint health and more.
Meanwhile, processed or purified ingredients are generally considered foods to avoid when it comes to supporting immune system health.