Although you may not be able to prevent illness entirely this cold and flu season, a healthy immune system is one way to give your body extra protection. Focusing on nutrient-rich foods and healthy lifestyle behaviors can help you and your family stay a step ahead.

Immune-supporting nutrients

The following nutrients play a role in the immune system and can be found in a variety of foods:

• Beta Carotene is found in plant foods, such as sweet potatoes, spinach, carrots, mango, broccoli, and tomatoes.
• Vitamin C-rich foods include citrus fruits, berries, melons, tomatoes, bell peppers, and broccoli.
• Vitamin D is found in fatty fish and eggs. Milk and 100% juices fortified with vitamin D are also sources of this important nutrient.
• Zinc tends to be better absorbed from animal sources such as beef and seafood, but is also in vegetarian sources such as wheat germ, beans, nuts, and tofu.
• Probiotics are “good” bacteria that promote health. They can be found in cultured dairy products such as yogurt with live cultures and in other fermented foods such as kimchi.
• Protein comes from animal and plant-based sources, such as milk, yogurt, eggs, beef, chicken, seafood, nuts, seeds, beans, and lentils.

Focus on balance

Focus on a balanced eating plan, adequate sleep, and stress management to help keep your immune system healthy all year long.

Adults should aim for four to seven servings of vegetables and fruits daily to get a variety of vitamins, minerals, and antioxidants that may support immune health.

Good hygiene and hand-washing help prevent the spread of germs. Remember to wash produce under running water before eating or using it in recipes, even
if you plan to peel them. Clean glasses, forks, spoons, and other utensils to reduce the spread and growth of bacteria.

Find healthy and appropriate ways to cope with stress, such as meditation, listening to music, or writing. Physical activity is also a great way to help manage stress and may reduce the risk of some chronic diseases that could weaken your immune system further. Lack of sleep contributes to a variety of health concerns, such as a weakened immune system.

What about herbals?

Many herbal remedies are marketed to help fight colds or shorten their duration, but check with your health care provider before taking any supplements or medications. No single food or supplement can prevent illness.

Source: Academy of Nutrition and Dietetics