What are the best foods to keep my immune system strong?

Eating a balanced diet that supplies all the essential nutrients is the best way to eat to keep the immune system functioning well.  However, there are certain nutrients that are specifically used to help the body fight infections.

Making sure that we eat enough protein containing all the essential amino acids can help the body to produce antibodies and other immune cells. Aside from eating lean animal proteins, we can find these complete proteins in tofu, tempeh, and quinoa. Eating a variety of plant proteins from vegetables, nuts, seeds, beans, legumes, and grains can also help us to consume enough of these amino acids.

Eating enough of the following nutrients on a regular basis can also help us to support our immune systems:

·        Omega 3 Fatty Acids help to regulate and support a healthy immune system. We can find these fats in wild caught cold water fish like salmon, mackerel, and sardines, as well as in freshly ground flaxseed, walnuts, pumpkin seeds, and grass-fed meats and dairy.

·        Fiber from fruits, vegetables, and whole grains. This fiber can help to remove toxins and feed friendly bacteria which further supply cells in the digestive tract with fuel from short-chain fatty acids.

·        Vitamin A has roles within the immune system to enhance and regulate it so that it can function well. Many fortified foods contain vitamin A, but it is also found naturally in organ meats, dairy products, fatty fish like salmon, and leafy green vegetables. Most orange or yellow fruits and vegetables contain carotenoids which the body converts into vitamin A.

·        B vitamins promote the healthy production of immune cells, antibodies, as well as red and white blood cell production. Whole grains, vegetables and fruits are excellent sources of these vitamins. The vegetables that are excellent sources of these vitamins are spinach, Romaine lettuce, cauliflower, cremini mushrooms, and red bell peppers. Additionally, you can find high amounts of vitamin B12 in sardines, salmon, tuna, cod, lamb, scallops, shrimp, and beef.

·        Vitamin C promotes antioxidant activity to support healing at sites of inflammation. We find the highest amount of vitamin C in fruits and vegetables, such as, citrus fruit, red and green pepper, kiwifruit, broccoli, strawberries, cantaloupe, baked potatoes, and tomatoes.

·        Vitamin D helps to support the immune system to prevent the spread and movement of foreign pathogens in the body. Fatty fish, fish liver, egg yolk, beef liver, and mushrooms are some of the very few foods that contain vitamin D naturally. Many countries, such as the United States fortify milk, plant-based milks, many breakfast cereals, orange juice, yogurt, margarine, and other food products with vitamin D.

·        Vitamin E helps to support the inflammatory response of the immune system, serves as an antioxidant, and promotes healthy cell functions. Nuts and seeds are among the best sources and vitamin E can also be found in green vegetables and vegetable oils.

·        Vitamin K, found in green leafy vegetables such as spinach, kale, broccoli, and lettuce support blood clotting which is necessary for isolating infections and injuries to heal.

·        The minerals copper, iron, selenium, and zinc can help support immune function and deficiencies often result in increased infections or impaired responses by and to the immune system. Eating a variety of foods such as beef liver, shellfish, nuts, seeds, chocolate, potatoes, mushrooms, avocados, chickpeas, tofu, and whole grains contain copper. Lean meat, seafood, poultry, beans, and nuts are high in iron. You can find selenium in seafood, meat, poultry, eggs, dairy, and whole grains. Oysters, red meat, poultry, seafood, beans, nuts, whole grains, and dairy provide zinc in our diets.