By: Rosalie Shanks, Registered Dietitian and a Lifestyle Coach, YMCA of Metro Denver
Now, more than ever, it’s important to take steps to support and bolster our immune systems. A balanced diet, along with good hygiene, sleep and stress management can play a crucial role in fostering a healthy immune system and fighting off illness.
An eating plan focused on nutrient-dense foods can give your body the extra protection it needs to become strong and healthy. There is no one quick food “fix-for-all” solution when it comes to health, but listed below are some key nutrients that play a role in immune support.
- Zinc promotes the growth and maintenance of immune cells, helps to heal wounds, and has some responsibility for taste and smell.
- Good sources of zinc: beef, poultry, fish, eggs, legumes, nuts and seeds
- Vitamin C is an antioxidant that fights off free radicals — the molecules that damage our cells. It supports tissue development and repair and maintains strong bones, teeth, and cartilage.
- Good sources of vitamin C: citrus fruits, strawberries, tomatoes, bell peppers, brussels sprouts, cauliflower, potatoes
- Vitamin A assists the body in fighting off infection, improves vision and keeps the skin healthy.
- Good sources of Vitamin A: orange/yellow fruits and vegetables, including carrots, sweet potatoes and apricots, and dark, leafy green vegetables such as spinach, kale and broccoli
- Vitamin E is an antioxidant that enhances immune function and benefits heart health.
- Good sources of Vitamin E: vegetable oils, such as soybean or olive oil, seeds, almonds and avocado
- Protein is valuable for two reasons — B vitamins and recovery time. B vitamins, specifically B6, B9 (folate) and B12, help the body produce energy, fight infection and create new blood cells. Protein also helps to restore damaged tissue so your body can heal from sickness at a quicker rate.
- Good sources of protein: beef, chicken, seafood, eggs, milk, soy, beans, lentils, nuts and seeds
Trying to remember all those nutrients and food sources can be overwhelming, so instead, focus on making your plate balanced and colorful. Aim for at least five servings of fruits and vegetables each day. Essential vitamins and minerals are found in a variety of different foods, so be sure to mix up your food choices.
If you have trouble consuming enough vegetables, try this delicious smoothie that is packed with immune-supporting nutrients!
Green Machine Smoothie
- A heaping handful of spinach
- ¼ avocado
- ½ c carrots
- ½ c cucumber
- 1 frozen banana
- ½ c 100% fruit juice
- ½ c vanilla Greek yogurt
- 1 tablespoon hemp seed