Foods Boosting Resistance Against Viral Infections - Dietitian's Advice
Boost Your Immunity Beyond Diet: What a Dietitian Suggests
Hang on to those sunny vibes and chow down on all the fab fruits, veggies, and greens at your disposal this season, says dietitian Darya Rusakova. But it's not just about cramming your fridge with produce, she tells Medforum; maintaining a strong immune system takes more than a well-stocked pantry.
Summer dinners should center around colorful, nutrient-dense foods. Keep that produce rocking center stage, alongside lean meats and dairy products. Rusakova weighs in on the ultimate immunity-boosting foods to help shield you from viral infections: garlic, onions, tomatoes, apricots, pomegranates, cherries, and peaches. While July and August might be the prime time to stock up on those beneficial nutrients, remember to keep them in your diet year-round. Just remember to watch out for the sugar bombs lurking within some fruits and veggies.
Rusakova emphasizes that a super-powered immune system requires more than just a diet filled with superfoods. Physical activity and a good night's sleep are essential in the immunewear equation. Think of these factors as the additional ingredients that take a dish to the next level.
Now, while Rusakova didn't spill all of society's best immunity-boosting secrets, here are some general immunity-elevating foods experts recommend:
- Citrus Fruits: Packed with vitamin C, these tangy treats (like oranges, lemons, and grapefruits) can help bolster immune cells.
- Leafy Greens: Spinach, kale, and other greens are chock-full of vitamins A, C, K, antioxidants, and minerals, which help keep your immune system in tip-top shape.
- Berries: Berries like blueberries and raspberries are high in vitamin C and antioxidants, helping to repel invading infections.
- Sweet Potatoes: These spuds have a heap of beta-carotene (vitamin A's precursor), which supports immune function and helps fight off infections.
- Fatty Fish: Fatty fish like salmon, loaded with omega-3 fatty acids, help keep inflammation at bay and fortify your immune system.
- Garlic: This stinky bulb contains compounds that may reduce the severity of cold and flu symptoms.
- Yogurt (with Live Cultures): This gut-friendly food supports your immune system, particularly when it's loaded with live, active cultures.
- Nuts and Seeds: Almonds, sunflower seeds, and pumpkin seeds are loaded with vitamin E and zinc, both vital for immune function.
- Herbal Teas: Certain teas, like those suggested by Valentina Zelyaeva, often contain herbs that can support immunity and overall health.
Remember, the key to a robust immune system is to consult a dietitian or healthcare professional for tailored guidance. After all, one person's nutrient heaven might be another's food-allergy minefield. So, eat mindfully and stay healthy!
- Dietitian Darya Rusakova suggests adding summer foods like garlic, onions, tomatoes, apricots, pomegranates, cherries, and peaches to your diet, not just for their nutrient density, but also to boost immunity against viral infections.
- While maintaining a diet rich in superfoods like citrus fruits, leafy greens, berries, sweet potatoes, fatty fish, garlic, yogurt, nuts, and seeds can benefit immunity, Rusakova stresses that physical activity and adequate sleep are equally important for a strong immune system.
- In addition to these foods, experts recommend herbal teas as another way to support immunity and overall health, such as those suggested by Valentina Zelyaeva.
- However, it's crucial to remember that everyone's nutrition needs are unique, and it's always best to consult a dietitian or healthcare professional for personalized guidance to avoid food allergies or other potential issues.
- To ensure a strong immune system year-round, maintain a balanced diet that incorporates fitness-and-exercise, health-and-wellness, nutrition, and adequate sleep, in addition to the immunity-boosting foods suggested by experts.
