The CDC recommends (CD ) Americans, by getting enough sleep, maintaining regular physical activity, and eating a healthy diet, to stay strong immune system Especially in the winter season, to fight off colds, flu and coronavirus, there are a variety of nutrients that play a role in building a healthy immune system, here is a list of five beneficial nutrients that you can find in everyday foods that may help you keep your immune system strong , while also protecting your general health.eatthis“.
Vitamin C
Antioxidants can increase the production of white blood cells, which help fight infections. Although orange juice is the vitamin C-rich product you think of first, there are many other food sources that provide vitamin C. The following foods contain: Contains a strong amount of vitamin C:
Pepper
citrus fruit
Cruciferous vegetables like broccoli, cabbage, and cauliflower
Strawberries
White potatoes
Vitamin D:
There’s not much vitamin D can’t do from improve bone health, reduce the growth of cancer cells, reduce inflammation, and help your body absorb calcium. Getting enough of this vitamin is crucial to your overall health, according to the CDC. ( CDC ) Vitamin D can help you fight off bacteria and viruses, if you are looking for food or drink sources that contain these beneficial nutrients. :
Fish such as tuna, salmon, sardines, and swordfish
Fortified dairy products
Fortified orange juice
yolk
beef liver
Omega 3 fatty acids:
EPA And DHA There are two types of omega-3 fatty acids found naturally in marine sources, and the most common dietary source of both is fatty fish. Both have been found EPA And DHA They are found in all cells of the body and have also been shown to have anti-inflammatory functions, which can increase the body’s ability to fight disease. The best sources of omega-3 include::
Fish and seafood
Vegetable oils such as canola or soybean oil
Nuts and seeds such as flaxseeds, walnuts, and chia seeds
fortified foods (including some yogurt, eggs, juices, or milk)
beta glucan
Fiber is an important nutrient for a healthy immune system, and according to the School Harvard TH Chan For overall health, eating a high-fiber diet made up mostly of plants, with foods like fruits, vegetables, and whole grains, can help boost a healthy gut microbiome for stronger immunity. There are many grain sources of beta-glucan, according to Nutrition & Metabolism. :
Oats
Barley
wheat
sorghum
probiotics:
Probiotics act as “good” bacteria in your digestive tract, meaning they provide health benefits and help protect your digestive system. Research has also shown that certain strains of probiotics can help boost your immune system and promote digestive health. Fermented food provides live, active cultures, Many of them act as probiotics.” According to Amedor, some examples of probiotic foods include the following:
Yogurt
yoghurt
Pickled cabbage