It’s a daily process that requires tending to, well, every day.And it starts in the gut.
), fiber, and others which play specific roles in the immune system.
*
As for specific foods to ensure your dietary pattern supports immunity, as well?
It also contains adigestive enzymecalled papain, which helps break down proteins in the GI tract.
This bioactive plant component helpsmanage bloatandconstipation to support overall gut2health, according to research.
As mentioned before, a healthy gut is directly tied to immune health.
How to use:Afruit smoothieor atropical chickpea bowl.
Elderberry
Studies have shown the liquid extracted fromelderberriesmaysupport immune activity against infections3.
“Especially against viruses.”
How to use:Take as a supplement orsyrup.
How to use:Anacai breakfast bowl.
It’s also high in citrulline, which converts to nitric oxide in the body.
This molecule has been shown to support endothelial function andenhance athletic performance,6according to one study.
How to use:Thiswatermelon basil water,grilled watermelon & pineapple salad, orgrilled watermelon.
And don’t forget about thewatermelon rind.
Veggies
Red peppers
Red bell peppers contain antioxidants7like beta-carotene and lycopene.
Additionally, researchers identified a phytochemical called3,3'-diindolylmethane (DIM) in broccoli.
This phytonutrient compound increases the levels of immune-regulating cytokines in the blood, she adds.
Whatever you try, consider eating it cooked, as this increases the sulforaphane content.
Similar to watermelon, spinach is also a hydrating food with about 90% water content, she adds.
Mushrooms
Mushroomsare nutrient-dense veggies that work well in place of meat-based dishes.
They have been studied for theirmedicinal properties, both when eaten or taken in tincture or supplement form.
Sweet potatoes are also high infiber, which helps feed the microbes in the gut, supporting healthy digestion.
How to use:Roast them, add to a smoothie, or make one ofthese easy dinners.
But almonds, in particular, are rich invitamin E, which supports immune-enhancing T-cells11, she explains.
How to use:Snack on them, toast them to give a salad or rice pilaf some crunch.
Histidine contains antioxidant and anti-inflammatory properties and has been shown to protect againstchronic diseases.
When you’re already sick, chicken soup usually hits the spot.
How to use:Makechicken soup, roast chicken, or have a turkey or chicken sandwich.
Just 3 ounces of cooked oysters provides 74 milligrams of zinc, according to the USDA.
That equals 673% of your daily value (DV).
How to use:On a salad, tossed in a pasta, or added to a seafood soup.
They’re also rich in magnesium, which helps promotequality sleepa critical factor in immune healthandenergy levels.
How to use:Top smoothies, salads, or yogurts, or simply snack on them.
She recommends looking for yogurt with live cultures, such asBifidobacteriumandLactobacillus.
How to use:Top it withhomemade granolaand berries, or add dill for acool dip.
Miso
Miso is a fermented paste made from soybeans.
The key word here isfermented, which gives it similar gut and immune benefits as yogurt.
Drinks
Pomegranate juice
Pomegranates have been used medicinally18for centuries, mainly for their antibacterial properties.
While several studies have demonstrated that pomegranate mayreduce viral infections19, many of them were conducted in vitro.
More research is necessary in vivo to verify the antiviral qualities in pomegranate juice.
The polyphenols in green tea helpprotect the brain21, while the antibacterial propertiesprotect against oral disease22or bacteria.
How to use:Drink plentythroughout the day!
Here’s exactlyhow much to take in a dayto experience the therapeutic effects.
How to use:Pair with black pepper26to increase absorption, maketurmeric tea, or take in supplement form.
“This superfood has very strong antimicrobial and antiviral properties,” Moday says.
Ginger
Gingercontains diverse bioactive compounds, such as gingerols, shogaols, and paradols.
These compounds have antioxidant, anti-inflammatory, and antimicrobial actions in the body.
Ginger has also been shown tohelp with headache, nausea, and cold symptoms28.
How to use:Make thisayurvedic tea, add to a soup, take a ginger supplement.
Bottom line.
Supporting theimmune systemrequires a holistic approach.
Exercise, sleep, stress management, and, of course, proper hygiene all play a role.
Still, diet is a vital tool for supporting youroverall immunityand getting adequate immune-supporting nutrients is paramount.
