Food no. 1 for immune system health

This is the time of year when everyone seems to get sick. If you have children, work in a field that puts you in direct contact with many people, or have a weakened immune system, it’s especially important to take extra precautions to protect yourself from germs.

You already know what this means: washing your hands regularly, avoiding contact with sick people (or wearing a mask when you’re around them), and following your flu and COVID vaccination schedule.

But diet can also be one of the best defenses against contagious diseases. There’s a certain food that infectious disease doctors recommend you eat regularly — even every day — to keep your immune system in tip-top shape.

Food no. 1 for immune system health

Although there is a link between food and immune system health, Dr. Suraj Sagar, chief of the division of infectious diseases at Holy Name Medical Center, says it’s important to know that there’s no single food that’s guaranteed to keep you from getting sick.

Most important, he says, is to have a well-structured diet that contains a variety of nutrient-dense foods. This is more effective, he says, than having a nutrient-poor diet but eating an immune-supporting food every day. “People who eat a nutrient-dense diet tend to have stronger immune systems than people who eat a mostly unhealthy diet because their diets contain vitamins, minerals, and nutrients that are integral to maintaining a strong, healthy, and effective immune system.” , says Dr. Sagar.

However, if you want to start incorporating a food into your diet. to maintain your immune health, Dr. Sagar recommends citrus fruits such as oranges, grapefruit, lemons, limes and tangerines. “Citrus is high in vitamin C, which is thought to increase the production of white blood cells, which are the infection-fighting ‘soldiers’ in our bloodstream,” says Dr. Sagar.

In addition, Dr. Sagar points out that citrus fruits are also rich in antioxidants, which help protect the body from inflammation. “Antioxidants are compounds that neutralize unstable molecules called free radicals. When the number of free radicals becomes too high in the body, causing an imbalance, it leads to cell and tissue damage, known as oxidative stress. Oxidative stress leads to the appearance of certain chronic diseases. Antioxidants like beta-carotene help reduce or prevent oxidative stress in the body,” he explains.

Research supports the link between citrus fruits and immune health. One study found that daily consumption of citrus juice reduces inflammation and boosts immunity. Another study found that regular consumption of citrus fruits supports the immune system by stimulating immune cell function and increasing the production of infection-fighting white blood cells.

Other foods that support immune health

While it can certainly be beneficial to include citrus fruits in your daily diet, Dr. Sagar reiterates that there are other foods that support immune health. He says red peppers are a particularly good source of vitamin C, providing benefits similar to citrus fruits.

Another food that Dr. What Sagar recommends for maintaining immune health is broccoli. “Broccoli is full of vitamins and minerals, full of vitamins A, C and E, as well as fiber and many other antioxidants,” he says. And if you want benefits on top of benefits, season your broccoli with garlic, which Dr. Sagar says it also supports immunity because it contains a compound called allicin, which is antiviral. Or season your food with turmeric or ginger, two other foods that Dr. Sagar recommends them for their anti-inflammatory properties.

Want your afternoon snack to support your immune health?

Dr. Sagar recommends eating almonds or sunflower seeds. He explains that almonds are rich in vitamin E, another immune-supporting nutrient, while sunflower seeds have selenium, which helps the body fight viral infections.

You may have heard that maintaining gut health is crucial for immunity. Dr. Sagar says this is absolutely true, which is why he says yogurt (which increases the amount of good bacteria in the gut) and fermented vegetables (rich in good bacteria as well as fiber) are great immune-boosting foods.

As you can see, there are many foods that support a healthy immune system – which is why a varied diet is best. But if you want to start with just one food, citrus fruits are great to start with, especially since they can be eaten straight.

In addition to maintaining a balanced diet, Dr. Sagar says it’s also important to get enough sleep, exercise regularly, maintain a healthy weight, avoid alcohol and tobacco, and have healthy ways to deal with stress. All these habits, he says, help maintain the immune system.

Armed with all these helpful tips straight from an infectious disease doctor, you’re ready to face winter. If you get sick, your body will recover faster than if you didn’t have healthy habits.

This article is informative if you have any questions about this topic consult a specialist.