Eating For Immunity

We’ve all heard that when you’re sick to eat chicken soup and drink hot tea. But can food really make you better? And perhaps more importantly, can food keep you from getting sick in the first place? Actually yes, the right diet can help you prevent illness and recover faster.

No single food is a magic cure when you’re sick — but eating a healthy diet boosts your immune system, which can prevent illness and help you bounce back sooner when you do get sick. Since your immune system is your body’s defense against invaders like the flu, it pays to feed it well. Here’s a plus: The best immune-boosting foods are available at the grocery store, and there’s no extreme fad dieting required. 

Follow an anti-inflammatory diet.

The typical American diet is full of foods that produce inflammation. And when your body has too much inflammation, your immune system struggles. Lower inflammation and help your immune system by changing the type of fats you eat. 

1. Reduce saturated fats

Saturated fats cause inflammation, so reduce your intake now — before you get sick. They’re found in:

  • Baked goods, such as cookies and cakes. 
  • Full-fat dairy, including cream, cheese and butter. 
  • Lard. 
  • Palm oil. 
  • Red meat. 

2. Avoid trans fats

Trans fats are bad for your heart and cause inflammation. Try to eliminate them from your diet altogether by avoiding foods that contain “partially hydrogenated” oils, even if the label says “zero grams of trans fat per serving.” Food manufacturers can make this claim if the product has up to 0.5 grams of trans fat per serving. 

Many food manufacturers have eliminated trans fats from their products, but some packaged foods and baked goods still contain them, such as: 

  • Biscuits. 
  • Cookies. 
  • Crackers. 
  • Doughnuts. 
  • Margarine. 
  • Pie crusts. 

3. Increase omega-3 fats 

Eat more omega-3 fats to keep your immune system in good shape. Fatty fish are a good source of this anti-inflammatory fat, so consider eating: 

  • Albacore tuna. 
  • Herring. 
  • Mackerel. 
  • Salmon. 
  • Sardines. 
  • Trout. 

Some fish contain mercury and other contaminants that can be harmful to babies before birth or children. Pregnant or nursing women and parents of small children should check with a doctor about eating fish. 

Some plant foods also contain omega-3s: 

  • Canola oil. 
  • Chia seeds. 
  • Edamame. 
  • Milled flaxseeds or flaxseed oil. 
  • Pumpkin seeds. 
  • Walnuts. 

4. Add foods high in zinc

Zinc is a trace mineral, required by our body in a small amount. It is an essential nutrient required to activate more than 300 enzymes in the body that helps to carry out different functions in the body. Zinc majorly helps in DNA creation, cell growth, protein building, healing damaged tissue, and strengthening the immune system.

To ensure maximum absorption of zinc from diet add different varieties of food like meat, sunflower seeds, dark chocolate and others. Our body readily absorbs the nutrient from animal sources of foods as compared to plant sources. Pairing zinc-rich food with protein also increases the chances of absorption.

5. Get enough Vitamin D

Vitamin D plays a vital role in the human body and the immune system. Unfortunately, over 40% of Americans are deficient in Vitamin D. In addition to supplementing, certain foods like salmon, tuna, egg yolks, mushrooms, fortified milk and orange juice are high in Vitamin D. To learn more about Vitamin D, click here.

6. Go Mediterranean

One diet stands out as an immune booster: The Mediterranean diet.

The Mediterranean diet refers to the traditional eating patterns of people who live near the Mediterranean sea. Eating a Mediterranean diet means having lots of: 

  • Fruits and vegetables. 
  • Lean proteins like fish and poultry. 
  • Legumes. 
  • Nuts and seeds. 
  • Olive oil (in moderation). 
  • Whole grains. 

And limit or skip these foods: 

  • Processed meats like hot dogs and bacon. 
  • Red meat. 
  • Sugar and desserts. 
  • Processed, fried and fast foods. 
  • White or refined breads and grains. 

It might seem overwhelming to make big changes to your diet, but you don’t have to overhaul everything right away. Start making changes in your diet gradually. 

Switch to whole-grain bread and have fruit for dessert. Once you’re comfortable with those changes, take another step. You might replace red and processed meat with fish and lean chicken, etc. Over time, all of these changes will help keep you healthy and feeling great.

Here at Tennessee Hydration, we have many options to help you boost your immune system & stay healthy, including take home Vitamin D shots. Call our office today to find out more!

Stay healthy!

  1. […] Getting enough sleep, exercising, reducing stress, avoiding sugar and eating lots of fruits, vegetables and foods high in Zinc and Vitamin D are excellent habits that help build your immune system. Click here for more on eating for immunity. […]

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