Add these immune-boosting ingredients to your grocery list.
One of the best lifelong ways to support your immunity is through nutrition and smart eating habits.
Eat more plants, probiotics, and protein.
Photo:Lee Pei Ling/Getty Images
But what doeseating for immunitylook like, exactly?
Eat less processed, packaged, and ultra-refined foods.
Immune system nutrition does involve eating less of certain foods, too.
Greg DuPree; Food Stylist: Chelsea Zimmer; Prop Stylist: Carla Gonzalez Hart
These less-advantageous eats generally include ultra-processed and refined foods, which are often stripped of immunity-supporting nutrients (e.g.
natural fiber, phytochemicals, vitamins, and minerals).
Don’t worry, you’ve got the option to still enjoy ice cream and french fries!
Greg DuPree; Food Stylist: Chelsea Zimmer; Prop Stylist: Carla Gonzalez Hart
But your system will thank you if these treats become a lower priority in your everyday eating habits.
And, of course, what you eat and drink is only one part of enhancing immunity.
When it comes to daily meals and grocery shopping, here are the top immune-boosting ingredients to reach for.
Caitlin Bensel
Other pro-immunity nutrients in leafy greens include beta-carotene and folate, or vitamin B9.
To get your fill of leafy greens, aim for at least two cups per day, she says.
And since gut function is connected to immunity, these probiotic-rich choices are multifunctional superfoods.
Greg DuPree
This ensures your immune system gets the nutrients it needs to bring its A-game.
According to Dr. Deng, berries are high in antioxidants, which help protect healthy cells from damaging molecules.
For the healthiest option, go for lean proteins, which are low in saturated fat.
Caitlin Bensel
(This pop in of fat can raise your LDL or bad cholesterol when consumed in high amounts).
Sweet Potatoes
Sweet potatoes contain beta carotene, which your body then converts intovitamin A.
Green Tea
You cansip your way to better immunity, too.
Delightfully refreshing and earthy, green tea is a must-have in your tea drawer.
Enjoy green tea hot or cold, or add it to a smoothie for a tasty twist.
Calder PC.Nutrition and immunity: lessons for COVID-19.Eur J Clin Nutr.
Grace Elkus
2021;75:1309-1318. doi:10.1038/s41430-021-00949-8
Childs CE, Calder PC, Miles EA.Diet and immune function.Nutrients.
2019;11(8):1933. doi:10.3390/nu11081933
Carr AC, Maggini S.Vitamin C and immune function.Nutrients.
2020;6(2):115-123. doi:10.1016/j.aninu.2020.01.001
