For the past several years, we have had to focus on building our immune systems to help fight off COVID-19. Unfortunately, experts are warning that COVID is not the only illness we need to watch out for this year. the New York Times recently published an article about what medical professionals are calling “tridemia,” which is a new term that stems from an increase in flu cases this season, an increase in RSV cases in pediatric hospitals this year, and a COVID- 19 pandemic.
Because of this triple threat to our health this winter, experts suggest that people push themselves by trying to build up their immunity however they can. While a person’s immunity status depends on many factors, some of which are uncontrollable, one way we can focus on a better immune system is by incorporating immune-boosting eating habits into our daily diet.
“If you’re looking to keep your immune system strong against colds, germs, and other illnesses, eat whole foods like colorful produce, lean protein, low-fat dairy, and whole grains,” she says. Amy Goodson, MS, RD, CSSD, LD, author of The Sports Nutrition Playbook and member of our Expert Medical Council. “These foods are packed with nutrients to help your body stay strong and fight whatever comes its way.”
Read on for more specific eating habits you can adopt today to help you fight tridemic anticipation.
Fill up on antioxidants
One of the best ways to “eat” for better immunity is by getting more antioxidants in your daily diet.
“Antioxidants like flavonoids, anthocyanins, and carotenoids help fight free radicals (also known as the bad guys) that can potentially damage cells and compromise the immune system,” says Goodson. “And fortunately, these nutrients are found in all of their colorful products.” If he’s curious about getting more of these antioxidants into his daily routine, Goodson has some easy tips on common foods he can try.
“Flavonoids are found in berries, kale, cabbage, dark chocolate, tea, and soybeans. Anthocyanins (a type of flavonoid) are naturally produced pigments that give flowers their red, purple, and purple color.” blue, so think berries, grapes, pomegranates, and even red wine. And carotenoids are found in orange, yellow, and red produce like summer squash, butternut squash, mangoes, and apricots,” says Goodson. .
Eat foods rich in vitamin C
Vitamin C is a specific antioxidant known to help maintain your strong immune system and help your body fight disease. You can supplement this vitamin, but Goodson recommends getting it through your food if you can.
“While you might think of oranges and orange juice, which are high in vitamin C, you can also get vitamin C from tomatoes and tomato juice, red bell peppers, other citrus fruits like strawberries, and green vegetables like spinach and green beans.” .
Eat foods rich in zinc
People often associate vitamin C with immunity, but “zinc it’s a powerful mineral that also helps support a strong immune system,” says Goodson. And like many other vitamins and minerals, you can take zinc supplements if you need it. However, getting more zinc into your diet through food you eat is simpler than you think.
“Beef is considered an excellent source of zinc, providing almost half of what you need in a day,” says Goodson. “So choosing a lean cut of red meat at a meal can help you fill up on this vital nutrient.” If you don’t like red meat, you can also get zinc through “legumes, nuts, seeds, dairy products, and even dark chocolate.”
drink more smoothies
Fruits and vegetables provide your body with important nutrients and antioxidants, but sometimes it can be difficult to get enough servings throughout the day. One solution for this is to make a smoothie loaded with fruits and vegetables.
“A smoothie packed with antioxidants and immune-boosting ingredients is a great way to prepare your body against the impending tridemic, and they’re also a great way to get these nutrients for your kids to protect against RSV,” she says. Trista Best, MPH, RD, LD, in Balance One Supplements. “Some ingredients to consider include blueberries, spinach, papayas, flaxseed, kale, mango, and ginger. Consider a base of vitamin C-rich plain orange juice or kefir for probiotics.”
Nuts and seeds snack
Eating immune-boosting foods at multiple meals is beneficial, but what about snacking between these meals?
“Immune-boosting snacks are a great way to integrate disease-protective nutrients. So swap your regular chips or popcorn for walnuts and seeds,” Best says. “Nuts like almonds and walnuts, or seeds like sunflower and pumpkin, contain many vitamins and minerals that help regulate and support the immune system. These nutrients include B6, phosphorus, selenium, and magnesium, along with healthy fats that help reduce inflammation that could otherwise interfere with immune function.”
Enjoy some fermented foods
And last but not least, eating a healthy dose of fermented foods can “provide probiotics, which are beneficial bacteria, that support immune function,” says Best. “Probiotics can help immunity by secreting substances that cause the immune system to react more strongly, thus preventing pathogens from taking root and causing disease.”
If you’re looking for delicious probiotic-rich foods, Best suggests yogurt with live active cultures, cheeses like gouda, mozzarella, and cheddar, kefir, sauerkraut, pickles, apple cider vinegar, miso, and kimchi.
