Boost Your Immune System with Nutrient-Dense Foods
By Carey Stites
Our immune system works tirelessly as our daily defense to fight off implications associated with germs, bacteria, viruses and disease.
Feeding your body certain foods loaded with immune system boosting nutrients can help improve your immune system to ensure it functions at the highest level regularly. Many of the foods associated with this benefit can be purchased conveniently at the local grocery store and are easy to incorporate into a healthy lifestyle.
Leafy greens like spinach, Brussels sprouts and kale are high in vitamin C, which optimizes immune system function. Spinach is exceptional because in addition to vitamin C, spinach has numerous antioxidants and beta carotene, which may increase the infection-fighting ability of our immune system. Most leafy greens are healthiest when minimally cooked in order to retain nutrients and consuming them raw optimizes vitamin C intake.
Citrus fruits such as oranges, tangerines, lemons, limes and grapefruit also contain ample amounts of vitamin C and are an easy addition to meals and snacks. To boost the immune system, consume daily vitamin C as the body does not produce or store this vitamin.
Carrots, pumpkins and sweet potatoes contain carotenoids which ultimately strengthen the immune system. Not only are carotenoids powerful antioxidants, after consumption certain carotenoids can be converted to vitamin A, which is essential to immune function. Apricots, broccoli, cantaloupe, mangoes, nectarines, peaches and watermelon also contain vital carotenoids.
Red bell peppers are chocked full of immune system enhancers-and they contain approximately 2 times the amount of vitamin C as an orange. According to the U.S. Department of Agriculture, one medium orange contains about 70 milligrams of vitamin C whereas one medium red bell pepper contains 152 milligrams. Plus, red bell peppers contain carotenoids as an added bonus.
If you are looking for a genuine superfood, look no further than broccoli. Broccoli is loaded with nutrients, including vitamins A, C, E and carotenoids. The trick with broccoli is to prepare it appropriately to conserve these important nutrients. Raw broccoli is preferred; however, steaming is shown to preserve the nutrient content as opposed to boiling.
Vitamin D, otherwise known as the “sunshine vitamin,” is crucial to maintaining a healthy immune system. Foods high in vitamin D are few and far between, however, fatty fish such as salmon, sardines and tuna contain relatively ample amounts. In the United States, many foods, such as milk, juice and breakfast cereals, are fortified with vitamin D.
Seafood (oysters, lobster and crab), lean meat and poultry provide zinc, which plays a vital role in immune function. Zinc is responsible for the development of immune cells as is deemed “essential” as the body cannot product zinc or store this mineral. Because zinc is relatively plentiful in animal and plant foods (and even in throat lozenges and natural cold remedies), most people are not deficient. Additional sources of zinc include chickpeas, lentils, black beans, kidney beans, eggs, dairy products, whole grains and nuts and seeds.
Vitamin E is important in regulating and maintaining immune system function by warding off infiltrating bacteria and viruses. The best sources of vitamin E are sunflower oil, safflower oil, avocados and nuts such as almonds and peanuts; sunflower seeds also contain a substantial amount of vitamin E. Many foods are fortified with vitamin E as well so it is imperative to check the nutrition label.
Now more than ever, your immune system needs to stay in tip-top condition. By consuming of nutritious foods, engaging in physical activity and maintaining mental well-being, you can ensure your body has an optimized immune system to keep
you healthy all year long!
Carey Stites, MS, RD, LD, CPT, is a registered and licensed dietitian located in Harker Heights. She obtained a master’s degree in nutrition and dietetics from Texas Tech University has been a practicing dietitian since 2001. Carey is also an AFAA certified group fitness instructor and personal trainer; she has promoted health and wellness through presentations, classes, writing and cooking demonstrations all over Texas.
