Can Food Strengthen the Immune System?
The immune system is your body’s built-in defense system to help protect against disease and infection. This network of white blood cells, organs, chemicals, and proteins work together to recognize and fight off harmful invaders, including bacteria, viruses, parasites, or cancer cells, and help the body recover from infections or injuries.
Most of the time, our immune system does a good job on its own. Vaccines can build up our immunity to specific diseases, and you can support overall immune function by maintaining a healthy lifestyle – a main pillar of this is eating a nutritious, balanced diet.
The Best Diet to Promote a Healthy Immune System
The best diet to promote a healthy immune system is about 75% plant-based and provides nutrients the body needs to keep up its defenses. These include protein, fiber, and micronutrients like vitamins, minerals, and antioxidants.
Top Immune-Boosting Snacks
"Vitamin C and zinc are well-known for their contributions to the immune system, but many other nutrients play a role as well," says Natalie Rizzo, TODAY.com nutrition editor and registered dietitian. Research shows that vitamins A, E, D, and B, folate, iron, copper, and selenium also contribute to immune health, Rizzo adds.
These nutrients can help your immune system function properly, so that you recover faster when you do catch an illness. However, it’s important to note that diet alone will not prevent illness. "People think that if they just eat enough of a certain nutrient, they will never get sick. That’s not the case," Rizzo says.
Strawberries
Strawberries are a favorite immune-boosting snack for Rizzo. The flavorful "super fruit" are sweet, delicious, and tiny nutritional powerhouses.
Red Bell Peppers
Red bell peppers are another favorite immune-boosting snack that Rizzo recommends. Naturally low in calories and fat, red bell peppers provide fiber (about 2.5 grams per serving) and important micronutrients.
Oranges
The orange fruit is a classic immune-boosting snack. "All varieties of oranges and 100% orange juice are excellent sources of vitamin C," says Rizzo.
Pumpkin Seeds
If you’re looking for a convenient immune-boosting snack, pumpkin seeds, or pepitas, are an excellent option, according to Rizzo.
Conclusion
Maintaining a healthy weight is also important for immune function, per the U.S. Centers for Disease Control and Prevention. While there is no magic pill to give you immunity superpowers, incorporating these nutrient-dense foods into your diet can help support your immune system and overall health.
Frequently Asked Questions
Q: Can I get immunity superpowers from food?
A: No, diet alone will not prevent illness, but a balanced diet rich in nutrients can support immune function.
Q: What are the best foods for immune-boosting?
A: Strawberries, red bell peppers, oranges, and pumpkin seeds are all excellent options.
Q: Can I get enough nutrients from a plant-based diet?
A: Yes, a plant-based diet rich in fruits, vegetables, whole grains, and legumes can provide all the necessary nutrients for a healthy immune system.
