Nutrition, Immunity, and You!

This time of year, we often hear about the importance of immune health and how to keep illness at bay. But why is immunity important? Building a strong immune system is one of your body’s best defense mechanisms to fight off the bacteria and viruses that cause illness.

Where do we start to prepare our bodies for the fight against illnesses? Research shows that by incorporating healthy lifestyle factors, such as eating nutritious foods, getting adequate sleep and exercise, and reducing stress, best prepare your body to fight illness.

So, what should we eat to support our immune system? When it comes to nourishing our bodies, we most likely think of food. Eating a balanced diet consisting of fruits, vegetables, lean proteins, and whole grains provides your body with the vitamins and minerals your immune system needs. Consuming these foods with immune-boosting nutrients — while minimizing foods with lower nutrient quality, such as ultra-processed and sugar-filled foods, which can negatively impact your immunity — is one of the ways to give your body its best chance to protect you.

Foods rich in vitamin C, such as citrus fruits, kale, bell peppers, and berries; foods rich in vitamin A, like sweet potatoes, carrots, spinach, and broccoli; and foods rich in omega-3 fatty acids, such as salmon, have immune-boosting vitamins and minerals as well as anti-inflammatory benefits. Other foods such as ginger, garlic, and turmeric are known for their antibacterial, anti-inflammatory, and antioxidant properties.

So, when should we start prepping our immune system for illness? Unfortunately, there is no quick fix to boost your immune system once you are ill, so we must prepare and maintain our immune system year-round. This will enable our body to work optimally for peak illness season. Luckily, immune-boosting foods are usually available year-round, so we can maintain a healthy immune system for each season.

Building and maintaining a strong immune system falls under the PANO realm in each aspect. Physical Activity, Nutrition, and Obesity prevention practices all boost our immune system. Advancing a healthy lifestyle by exercising, eating well, and establishing healthy habits not only helps us combat obesity but also strengthens our body and immune system. Talk about a win-win!

Lastly, how do you start to incorporate nutritious foods into your diet? Find simple recipes built around the healthy foods you enjoy. This quick, delicious stir fry incorporates many immune-healthy foods (salmon, broccoli, bell peppers, ginger, and garlic) and is delicious any time of year!

Teriyaki Salmon Stir Fry Recipe — Cookin' with Mima

Health and happiness,

Christina Choma, RDN, LDN

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