Foods to support your immune system

Your immune system works to fight off infection and boosting your immune function can help promote your overall health. One way to do this is through what you eat. Although no single food or food group holds the key to a strong immune system, your overall nutrient intake influences your immune function and including immune-boosting foods in your diet helps support your immune system. When planning your nutritious and varied diet, remember to include the following:

• Vitamin-C-rich foods - citrus fruits, bell peppers, strawberries, and broccoli are all abundant in vitamin C, a vitamin that accumulates in white blood cells and improves their ability to capture and destroy pathogens.
• Vitamin D-rich foods - oily fish, mushrooms, and fortified dairy products are great for increasing your vitamin D intake. You’ll also need to go outside and get at least 30 minutes of sunlight each day to maximize vitamin D synthesis in your skin.
• Probiotic-containing foods - gut health is very closely linked to immunity, as up to 90% of your immune cells reside in your colon! Probiotic-rich foods include sauerkraut, kefir, miso, natto, kimchi, and yogurt.
• Fruits and vegetables - generally, fruits and vegetables contain a diverse range of micronutrients that support immune function.
• Whole grains - foods like brown rice, quinoa, buckwheat, and oats are perfect for boosting immunity. They contain essential nutrients, such as B vitamins, that support immune cells and fiber that fuels the probiotic bacteria in your gut to aid digestion.
• Zinc-rich foods - zinc helps the immune system to function properly by boosting the capabilities of pathogen-killing cells. Foods that are abundant in zinc include fish, oysters, chicken, nuts, seeds, and whole grains.