This past year has taught us the importance of keeping your immune system in top shape. Fortunately, we can find immune-promoting antioxidants in the foods we eat. Many of these foods have vitamins and minerals that help keep your immune system working to prevent bacteria

As stated above, the keyword is "prevents". These foods are not recommended to be taken as a "quick fix" when you are already sick. Instead, try to implement these foods year-round to keep your immune system strong throughout any time of year.

Additionally, before reaching for that Vitamin C supplement, remember that your body absorbs and uses vitamins and nutrients better when it comes from a direct dietary source 1. Many supplements are also not regulated by the Food and Drug Administration (FDA), so there may be false information on the food label that can lead to underdosing or overdosing on specific nutrients 1. Lastly, remember that multiple factors such as sleep, exercise, and hydration will help keep your immune system running the best.

All vitamins and minerals have individual benefits. These top 5 are some you should consider getting more through foods to get those immune-promoting benefits:

  1. Vitamin C - one of the greatest immune-promoters of all. You can find this nutrient in 2:
  2. Spinach
  3. Kale
  4. Bell peppers
  5. Brussels sprouts
  6. Strawberries
  7. Oranges
  8. Vitamin E – is a powerful antioxidant that helps your body fight off infection. To get your vitamin E, think high-fat plant foods such as 2:
    1. Almonds
    1. Peanut/peanut butter
    1. Sunflower seeds
    1. Hazelnuts
    1. Oils such as sunflower, safflower, and soybean oil
  9. Vitamin A – is an infection-fighter and comes in two forms: animal and plant-based products. When it comes to vitamin A, go colorful with 2:
    1. Carrots
    1. Sweet potatoes
    1. Pumpkin
    1. Butternut squash
    1. Dark green leafy greens
  10. Vitamin D – known as the sunshine vitamin, vitamin D can be consumed through foods and the sun. For optimal absorption, eat calcium-rich foods with some of the following vitamin D foods 2:
    1. Salmon
    1. Tuna
    1. Sardines
    1. Fortified milk, orange juice, and cereals
  11. Zinc – is needed for the production of new immune system cells. It is found primarily in animal foods but can also be found in some vegetarian foods. Some examples are 2:
    1. Oysters
    1. Crab
    1. Lean meats and poultry
    1. Baked beans
    1. Yogurt
    1. Chickpeas

SmartChoice Meal Tip:

Now that you know where to find these types of immune-promoting foods, try out an easy-to-make Mediterranean Chickpea Salad. 3

Remember that the best way to keep your immune system in check is to have a consistent, balanced, colorful, and nutrition-rich lifestyle!

[1] Cleveland Clinic. (2020a, January 2). 3 Vitamins That Are Best for Boosting Your Immunity. https://health.clevelandclinic.org/3-vitamins-best-boosting-immunity/

[2] Cleveland Clinic. (2020b, December 4). 8 Vitamins & Minerals You Need for a Healthy Immune System. https://health.clevelandclinic.org/eat-these-foods-to-boost-your-immune-system/

[3] Clarke, E. (2021, July 14). Mediterranean Chickpea Salad. Well Plated by Erin. https://www.wellplated.com/mediterranean-chickpea-salad/

Prepared by: Ericka Duran, Nutrition Graduate Dietetic Intern
For Questions: Mindy Diller, MS, RDN, LD 
Registered Dietitian Nutritionist
http://www.Smartchoices@ttu.edu

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