Fueling Your Fall Wellness: A Guide to Immune-Boosting Foods and Nutrients

This Fall, it’s your time to shine and prioritize your well-being. As the autumnal season settles in, so does the rise in flu and cold activity. With more indoor time and close interactions, germs can spread faster than falling leaves.

To strengthen your overall health, taking care of yourself and adopting a balanced diet is crucial. What you eat plays a major role in how you feel and how your body functions as a whole. Some foods possess immune-boosting properties that empower your body to combat unwelcome germs and bacteria.

By eating the right foods, immune-boosting properties will be provided. As a result, your immune system will be ready to battle flu season and defeat those watery eyes, coughs, and sniffles.

Nutrients for Your Health

In order for your immune system to fight off harmful invaders, it needs proper nourishment. There are specific nutrients known to help fight the battle against damaging microorganisms:

Protein: This major nutrient is important for the formation of immune system molecules that fight infection. The molecules that are made by the immune system are called antibodies and antibodies are made up of protein. Inadequate protein intake could hurt the immune system by not allowing it to make the necessary antibodies needed to prevent and fight illness. Protein-rich foods include lean meat, poultry, seafood, eggs, beans and peas, soy products and nuts and seeds.

Vitamin C: Vitamin C is an antioxidant that stimulates antibodies to improve the function of your immune system. This is usually the signature nutrient people turn toward during cold and flu season; luckily it is easy to find and readily available in a wide range of food. Oranges, berries, broccoli, sweet potatoes, cantaloupe, and bell peppers are just a few options.

Vitamin E: This nutrient can be found in spinach, fortified cereals, tomatoes, sunflower seeds, and avocados. Vitamin E is an antioxidant that works to counteract free radicals.

Vitamin A: This nutrient works to keep skin and body tissues healthy, thereby thwarting infection. Vitamin A can be found in a variety of foods from spinach, kale, and carrots to eggs, liver, and fish oils.

Zinc: Zinc keeps the immune system functioning well in addition to healing wounds. Zinc is predominantly found in animal protein such as meat, fish, or poultry. It can also be found in beans, nuts, whole grain products, and dairy products.

Immune Boosting Foods

Maintaining a healthy lifestyle will boost the immune system so your body remains protected.

Incorporate the following immune-boosting foods to fight off infection and stay healthy this season:

Yogurt contains “healthy bacteria” called probiotics. When you read about “live active cultures” on your yogurt label, it’s these probiotics that are being referred to. Some researchers believe these “good bacteria” boost your immune system to fight disease. Use fresh fruit to maximize immune-boosting properties.

Barley and oats have a type of fiber called beta-glucan. Beta-glucan has antioxidant and antimicrobial powers that promote wound healing. The high amounts of fiber and protein in barley and oats also make for a healthy whole-grain choice. Start your day with oatmeal, or experiment with barley as a side dish to incorporate it into your eating plan.

Watermelon contains an antioxidant called glutathione, which is found in the pink flesh near the rind of the melon. It has antioxidant properties, and watermelon has a very high water content, hence the name! Staying hydrated is important and keeps you feeling good.

Almonds have about 50% of your daily requirement of Vitamin E in just one ¼ cup serving. They also contain B vitamins, niacin, and riboflavin, which help with energy levels and can counter the stress brought on by daily life. This powerful snack packs a one-two vitamin punch!

Grapefruit is high in Vitamin C, a very effective immune booster found in many citrus fruits. Grapefruit is also loaded with flavonoids, compounds known to increase immune system activity. Give the orange a day off and try a grapefruit as an immune-boosting alternative!

As you can see, it’s important to stock up on nutrient-rich foods in order to keep your immune system healthy and functioning properly.