Cold, flu and COVID the season is here and ready to secure many of us get sick. While immunizations, face coverings, and other precautions are essential to stay well, the food we eat can also help us avoid infection.
Research has shown that between 70% and 80% of our immune cells reside in our intestine. “In the GI tract, we have millions of different organisms, and many of them are there because they need to regulate cellular processes in our bodies,” explains Dr. Selvi Rajagopal, an assistant professor of medicine at the Johns Hopkins School of Medicine. “And we are learning that the more we can support a healthy bacterial environment in our gut, the better chance we have of fending off many inflammatory processes.”
Food may not be medicine, but optimal nutrition is essential for healthy immune function. The gut microbiome, which refers to the trillions of bacteria that live symbiotically in our GI tract, depends on a diet rich in vegetables, legumes, nuts, whole grains, and shellfish. When the good bacteria in our intestines receive a variety of nutrients, immune cells respond effectively to pathogens and finish the answer as quickly as possible to avoid chronic inflammation.
“In many ways, the gut is one of our first lines of defense against invaders,” says Dr. Tim Harlan, a professor at the George Washington University School of Medicine and director of GW’s Culinary Medicine Program.
Boost your immune system by eating foods rich in these essential nutrients.
polyphenols
Red grapes, berries, nuts, onions, broccoli, apples, beans, and legumes are excellent sources of polyphenols, which act as anti-inflammatories Y help initiate an immune responseexplains Clara Di Vincenzo, a registered dietitian with the Digestive Health Institute at UT Health Austin.
Prebiotics and probiotics
Prebiotics and probiotics work together to facilitate the growth of healthy gut bacteria, with the former acting as fuel for the latter to do their job. You can get prebiotics by eating garlic, onion, dandelion greens, bananas, flaxseed, cocoa, or asparagus. Probiotics are abundant in fermented foods like yogurt, kefir, sauerkraut, miso, and tempe. Prebiotics and probiotics have anti-inflammatory benefitsalso.
Selenium
Brazil nuts, eggs, turkey, brown rice, and fortified foods provide selenium. This mineral prevents the immune system overreact to pathogens and potentially cause autoimmunity or chronic inflammation. (If you eat Brazil nuts, limit yourself to 1-3 per day to prevent) Zinc, which supports the growth of immune cells, can be obtained by eating poultry, beans, nuts, shellfish, and dairy products. Additionally, the omega-3 fatty acids in oily fish and chia seeds help your body produce cytokines, which help immune cells communicate with each other.
Vitamin A
Leafy green vegetables like kale or kale provide vitamin A, which is vital for the immune system, although scientists do not fully understand why. Vitamin C from citrus fruits, red bell peppers, kiwis, strawberries, broccoli and cantaloupe acts as an antioxidant to prevent cell damage. Vitamin D regulates immune cell activity, stimulates antiviral responses, and reduces inflammation. While you can get it from fatty fish and fortified foods, experts suggest talking to your doctor about supplementation, since many people find it hard to get enough from diet alone. (Many of these foods are high in fiberalso, which helps promote cellular processes and nourish the environment necessary to maintain optimal health).
Should you choose a supplement?
Supplements can be helpful in certain situations. Animal studies have shown that deficiencies in these key nutrients can negatively alter immune responses. Research has also found that malnourished people are at increased risk of bacterial and viral infections. For the more than 54 million Americans living under food Apartheid and food deserts, alternative solutions like supplements are a must.
“It’s not that supplements aren’t recommended, but we want to consider foods rich in these nutrients before jumping into a magic pill or supplement, knowing that these foods have been shown to be more beneficial,” Di Vincenzo says. “And we need that healthy diet to support immune health more than we need a single supplement or magic pill.”
This story originally appeared on fortune.com
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