These 5 nutrients can boost your immunity

Eating foods high in these 5 nutrients can boost your immunity Taking care of your immune system is especially important during the winter and spring when colds, flu and COVID-19 cases are on the rise. To strengthen your immune system, the CDC (US Centers for Disease Control and Prevention) recommends getting enough sleep, avoiding excessive alcohol consumption, maintaining regular physical activity, and eating a healthy diet. And when it comes to nutrition,

Taking care of your immune system is especially important during the winter and spring when colds, flu and COVID-19 cases are on the rise.

To strengthen your immune system, the CDC (US Centers for Disease Control and Prevention) recommends getting enough sleep, avoiding excessive alcohol consumption, maintaining regular physical activity, and eating a healthy diet.

And when it comes to nutrition, you need to learn about special nutrients that can help strengthen immunity.

Many phytonutrients and other components naturally found in foods help keep the human immune system in top shape.

Below we have listed five beneficial nutrients that can be found in everyday foods that will help support the strength of the immune system and also protect health in general.

In some cases, you may not be able to get enough of these foods in your regular diet, so using supplements can help in these cases.

Vitamin C

Vitamin C is one of the most powerful nutrients for your immunity.

This antioxidant can increase the production of white blood cells that help fight infection.

Although natural orange juice is a rich source of vitamin C, there are many other food sources of vitamin C. According to Harvard Health, the following foods pack a powerful punch of vitamin C:

sweet pepper,
citrus fruits,
cruciferous vegetables such as broccoli, white cabbage and cauliflower,
Strawberry,
potatoes of white varieties

Not surprisingly, fruits and vegetables are the best sources of this nutrient.

However, according to the Dietary Guidelines for 2020-2025, about 90% of people do not meet the daily recommended intake of vegetables and 85% do not meet the recommended intake of fruit, so they do not get enough vitamin C.

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Vitamin D

The vitamin is needed to improve bone health, reduce cancer cell growth, inflammation, and help the body absorb calcium.

Vitamin D can also help boost immunity.

According to the CDC, vitamin D can help you fight bacteria and viruses, and a review published in Nutrients suggests that this vitamin can help improve immunity by affecting inflammatory responses.

If you're looking for natural sources of vitamin D, Harvard Health recommends:

fish: tuna, salmon, sardines,
fortified dairy products,
fortified orange juice,
egg yolks,
beef liver

Omega-3 fatty acids

EPA and DHA are two types of omega-3 fatty acids that occur naturally in seafood, and the most common dietary source of both is fatty fish.

Both EPA and DHA are found in all cells of the body and also have anti-inflammatory functions, potentially increasing the body's ability to fight disease.

Omega-3 fatty acids help your immune system by providing protection against autoimmune disorders.

An autoimmune disease, such as rheumatoid arthritis or alopecia areata, can occur when the immune system begins to attack the body's healthy cells, mistaking them for harm.

A new study published in the Journal of Clinical Investigation found that long-term consumption of polyunsaturated fats (such as omega-3) may help protect against autoimmune diseases such as type 1 diabetes.

Here are some of the best sources of omega-3s, according to the National Institutes of Health:

fish and seafood,
oils,
nuts and seeds such as flax, walnuts and chia,
fortified foods (including yogurt, eggs, juices, or milk)

Beta glucan

Fiber is an essential nutrient for a healthy immune system, and according to Harvard University, eating a high-fiber, mostly plant-based diet with foods like fruits, vegetables, and whole grains can promote a healthy gut microbiome to boost immunity.

One type of fiber—beta glucan—may be particularly helpful in boosting immunity.

Beta glucan is a type of fiber that helps increase white blood cells that help fight infection.

Beta glucan is found in a variety of whole grains such as barley, sorghum, rye, and wheat.

According to Nutrition & Metabolism, there are several sources of beta glucan:

oat,
barley,
wheat

Probiotics

Probiotics are critical to maintaining a healthy gut and a strong immune system.

They act as "good" bacteria in the digestive system, so protect the digestive tract.

Research has also shown that certain strains of probiotics can help boost your immune system and promote a healthy digestive system.

Fermented foods provide live active cultures, many of which act as probiotics.

Sources of probiotics:

yogurt,
kefir,
fermented cabbage,
kimchi

In addition, a high-protein diet can cause you to unconsciously consume fewer calories each day, which will ultimately help you maintain your ideal weight.

We will also remind you about the fruit, the consumption of which reduces the risk of blood clots and stroke.