At Higher Risk for Infection? Try boosting your immune system
Antioxidants can help boost the immune system and protect healthy cells. But we should try to get antioxidants through food sources rather than taking supplements.
CHA nutritionist, Amy Eldridge, MS, RDN, LDN, answers a question from a CHA patient.
For those who have high risk conditions, like asthma…what can we do to support our immune system through our diet?
Antioxidants can help boost the immune system and protect healthy cells. But we should try to get antioxidants through food sources rather than taking supplements. The key is having a well-balanced diet - recommendations for most adults to try and have at least 1 1/2 cups of fruits and 2½ cups of vegetables daily.
- Beta carotene - helps regulate our immune system and protect the respiratory, stomach, and intestinal systems from infections. Food sources: Sweet potatoes, carrots, broccoli, spinach, red bell peppers, apricots, mango, tomatoes, Brussels sprouts, and winter squash
- Vitamin C - a well-known antioxidant that helps protect our bodies from infection, cell damage, helps absorb iron, and helps the body produce collagen. Food sources: citrus fruits (including oranges, grapefruits, and tangerines), strawberries, sweet peppers, tomatoes, broccoli, and potatoes.
- Vitamin D - helps our bodies maintain strong bones, the absorption of calcium and phosphorus, helps muscle function, and immune system. Food sources: fatty fish (salmon and mackerel), cheese, eggs, milk, and mushrooms (if grown under UV light).
- Vitamin E - another type of antioxidant and may support immune function. Food sources: fortified cereals, seeds, almonds, vegetable oils (such as sunflower or safflower oil), hazelnuts, and peanut butter.
- Zinc - assists with the function of our immune system and may help with wound healing. Food sources: beef, seafood, beans, seeds, nuts, tofu, whole grains
Be sure to speak with your healthcare provider or a registered dietitian before taking any supplements.
Disclaimer
This articles provide general information for educational purposes only. The information provided in this article, or through linkages to other sites, is not a substitute for medical or professional care, and you should not use the information in place of a visit, call consultation or the advice of your physician or other healthcare provider.