This article was originally published on GNC.com
Immune health has never been more top-of-mind than it has over the past few years. While it’s always important to check in with your healthcare professional if you start feeling under the weather, you may be looking for more natural ways to stay healthy. You can make positive lifestyle changes, such as exercising, reducing your stress, getting adequate sleep, and eating a healthy diet. But when it comes to a healthy diet, you may be wondering: “Are there foods that boost immune system health?” “Should I focus on specific types of foods that boost immunity?”
To help you on your next grocery trip, we’ve compiled our favourite immune-supporting foods.
TOP 5 IMMUNE-BOOSTING FOODS
YOGHURT
Yoghurt is a dairy product that is fermented with live bacteria cultures. Once you consume yoghurt, the live bacteria act as a probiotic in your gut, offering benefits not just to your digestive system, but your immune system as well.
Is there a connection between the gut and your immune system? Absolutely. In fact, 70% of immune cells reside in the gastrointestinal tract! (1) That’s why it’s important to keep your gut health in check when trying to keep your immune system in tip-top shape.
When reading yoghurt labels, it’s important to look for the words “live and active” bacteria. You may also notice a dose of probiotics in “colony forming units” or CFUs. Bacteria are tiny, tiny, tiny, and our gut microbiome is home to trillions of them. So don’t be shocked when you see doses of probiotics in the billions of CFUs!
STRAWBERRIES
Strawberries are packed with vitamins, but there is one in particular, that’s key to the immune system – Vitamin C. This micronutrient is a protective antioxidant that impacts both innate and adaptive immunity^. (2) In fact, just 1 cup of whole strawberries provides over 84mg of Vitamin C (3). For women, this is over 100% of your daily needs and for men, it’s over 90% of your daily requirement for Vitamin C. Thank you strawberries! Plus, they’re great for the whole family. Cut them into bite-sized pieces for your kids or throw them in a smoothie for a drink your immune system will thank you for!
MILK
Nearly all milk is fortified with an immune system powerhouse – Vitamin D! Vitamin D is important to a well-oiled immune system^^. Just one cup of milk provides over 100 IU (international units) of Vitamin D, which is 16% of what you need in a day. (4) The majority of us aren’t getting enough Vitamin D Supplement through food or sunlight, so fill up your cup with refreshing (vitamin D-rich) milk!
BEEF
What’s the beef with beef? From an immune standpoint, beef is great because it is packed with a key mineral – Zinc!^^^ Not getting enough zinc can impair the body’s immune response. (5) If you’re ready to make a burger, that 6oz ground beef patty will provide you with 10mg of zinc. (6) For women, that’s over 100% of the daily requirement for zinc supplements and for men it’s over 90%.
SALMON
Not only does salmon provide healthy fats, but it’s also rich in Vitamin B6. This key B vitamin plays a role in immune system function. And cooking up 6 ounces of salmon will give you 1.6mg of Vitamin B6, which is what you need for the entire day! (7)
If you’re ready to give your immune system a tune-up, look for foods that provide probiotics, vitamin C, vitamin D^^, vitamin B6^^^^, and zinc^^^. Our favourites are yoghurt, strawberries, milk, beef, and salmon. What recipe will you try next?
Multivitamins can work as a broad supplement strategy, but you may need more targeted supplement options.
^Vitamin C contributes to the normal function of the immune system and to the protection of cells from oxidative stress
^^Vitamin D contributes to the normal function of the immune system
^^^ Zinc contributes to the normal function of the immune system and to the protection of cells from oxidative stress.
^^^^ Vitamin B6 contributes to the normal function of the immune system and to the reduction of tiredness and fatigue
References
1. Wierstema, et al. The interplay between the gut microbiome and the immune system in the context of infectious diseases throughout life and the role of nutrition in optimizing treatment strategies. Nutrients 2021, 13, 886. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8001875/pdf/nutrients-13-00886.pdf
2. Carr, Maggini. Vitamin C and Immune Function. Nutrients 2017, 9, 1211. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5707683/pdf/nutrients-09-01211.pdf
3. Strawberries, raw (1 cup whole). USDA FoodData Central. Accessed Dec 15, 2022. https://fdc.nal.usda.gov/fdc-app.html#/food-details/167762/nutrients
4. Milk, lowfat, 1%, with added vitamin A and vitamin D. USDA FoodData Central. Accessed Dec 15, 2022. https://fdc.nal.usda.gov/fdc-app.html#/food-details/746772/nutrients
5. Maywald M, Wessels I, Rink L. Zinc Signals and Immunity. Int J Mol Sci. 2017 Oct 24;18(10):2222. doi: 10.3390/ijms18102222. PMID: 29064429; PMCID: PMC5666901. https://www.mdpi.com/1422-0067/18/10/2222
6. Beef, ground, 80% lean meat / 20% fat, patty, cooked, broiled. USDA FoodData Central. Accessed Dec 15, 2022. https://fdc.nal.usda.gov/fdc-app.html#/food-details/171797/nutrients
7. Fish, salmon, Atlantic, wild, cooked, dry heat. USDA FoodData Central. Accessed Dec 15, 2022.https://fdc.nal.usda.gov/fdc-app.html#/food-details/171998/nutrients
