Superfods options include Natural thermogenesis triggers, milk thistle, and echinacea, often in combination with various vitamins. Medical News Today. Most citrus fruits are high in vitamin C.

Immunity-boosting superfoods -

Kristy Del Coro is a registered dietitian nutritionist, RDN, and professionally trained chef with more than 10 years of experience in the field of culinary nutrition.

Her strong background in nutrition science, sustainable food systems, and culinary education makes her exceptionally qualified to write about food that is good for us and the planet—while not sacrificing flavor. Immunity is important all year, every year, but it seems to have become an even hotter health topic than ever over the last few years.

And it's always of particular interest when cold and flu season rolls around and lasts through the winter—and sometimes even early spring. Fortunately, it's possible to reduce your chances of sniffles and sick days by maintaining a healthy immune system on your own through everyday habits. One of the best lifelong ways to support your immunity is through nutrition and smart eating habits.

Nutrition is a major factor affecting the immune system and, ultimately, how well the body is able to protect itself against harmful germs. Immune cells require certain nutrients to function properly, explains Gary E. Deng , MD, PhD, integrative medicine specialist at Memorial Sloan Kettering Cancer Center.

These nutrients may work by triggering critical cellular reactions, providing energy for immune cells or fighting harmful molecules—just to name a few mechanisms, according to a article in the journal Nutrients.

But what does eating for immunity look like, exactly? Luckily, according to the Academy of Nutrition and Dietetics , the best eating plan for a robust immune system aligns extremely well with familiar nutrition advice , and should focus especially on plenty of whole plants, most notably fruits and vegetables.

Such plant foods offer fiber, vitamins, minerals, and antioxidants, which are all essential for fueling your immune cells. Immune system nutrition does involve eating less of certain foods, too. These less-advantageous eats generally include ultra-processed and refined foods, which are often stripped of immunity-supporting nutrients e.

natural fiber, phytochemicals, vitamins, and minerals. They can cause oxidative stress and contribute to inflammation, prompting your body to use its supply of antioxidants to fight those processes, rather than being ready and able to fight the microscopic intruders that cause sickness, says registered dietitian Rhyan Geiger , RDN.

Don't worry, you can still enjoy ice cream and french fries! But your system will thank you if these treats become a lower priority in your everyday eating habits.

And, of course, what you eat and drink is only one part of enhancing immunity. Other important habits include managing stress , getting enough sleep i.

When it comes to daily meals and grocery shopping, here are the top immune-boosting ingredients to reach for. In addition to supporting heart health and brain function , leafy greens like kale , spinach, Swiss chard, and arugula are some of the best foods to eat on repeat. Other pro-immunity nutrients in leafy greens include beta-carotene and folate , or vitamin B9.

To get your fill of leafy greens, aim for at least two cups per day, she says. When it comes to gut health, probiotic foods such as tempeh , yogurt , kefir , kimchi, and sauerkraut steal the show.

And since gut function is connected to immunity, these probiotic-rich choices are multifunctional superfoods. This ensures your immune system gets the nutrients it needs to bring its A-game. For optimal immune-supporting benefits, Dr. Deng recommends adding probiotic foods to your diet two to three times a week.

Start your morning with Greek yogurt with chopped nuts and berries; snack on naturally fermented pickles ; or top your fish tacos with sauerkraut. Citrus fruits , such as oranges and grapefruit , are teeming with vitamin C. This nutrient is essential for top-notch immune function, as it promotes the production of disease-fighting white blood cells i.

According to Dr. Deng, berries are high in antioxidants, which help protect healthy cells from damaging molecules. Aim for two half-cup servings of berries per week , which is easy to do with delicious eats like berry baked oatmeal and smoothie bowls.

Or you can always munch on them by the handful straight from the carton in the fridge. Although vitamins and antioxidants we get from plant foods are often associated with immune function, protein is just as crucial.

For the healthiest option, go for lean proteins, which are low in saturated fat. Examples of lean protein sources include tofu , beans , lentils , skinless chicken or turkey, and white-fleshed fish like tilapia. You can sip your way to better immunity, too. Delightfully refreshing and earthy, green tea is a must-have in your tea drawer.

Calder PC. Nutrition and immunity: lessons for COVID Eur J Clin Nutr. Childs CE, Calder PC, Miles EA. Diet and immune function. Carr AC, Maggini S. Vitamin C and immune function. Tourkochristou E, Triantos C, Mouzaki A. The influence of nutritional factors on immunological outcomes.

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What is a tongue-tie? What parents need to know. Which migraine medications are most helpful? How well do you score on brain health? Shining light on night blindness. Can watching sports be bad for your health? Beyond the usual suspects for healthy resolutions. September 11, By Robert H. Shmerling, MD , Senior Faculty Editor, Harvard Health Publishing; Editorial Advisory Board Member, Harvard Health Publishing Ever see ads for products that promise to supercharge immunity?

IV drips, supplements, cleanses, and superfoods The lineup of immune-boosting products and advice includes: Home intravenous IV drips. Want a health professional to come to your home with IV fluids containing various vitamins and supplements? That's available in many US cities, and some companies claim their formula is designed to supercharge immunity.

These on-demand IV treatments aren't risk-free and can be quite expensive. Vitamins and supplements. Popular options include turmeric, milk thistle, and echinacea, often in combination with various vitamins.

Hundreds of formulations are available. Superfoods and foods to avoid. If you search online for "foods to boost the immune system" you'll see thousands of articles touting blueberries, broccoli, spinach, dark chocolate, and other foods to keep infections away.

There's also a list of foods to avoid, such as sugary drinks or highly processed meats, because they're supposed to be bad for your immune system. Cleanses and detox treatments. No doubt you've seen pitches for cleanses and detox products intended to remove toxins from the body.

Their marketing warns that the environment is full of harmful substances that get into the body through the air, water, and food, which we need to remove. Advocates suggest that, among other harmful effects, these often unnamed toxins make your immune system sluggish.

Are the heavily marketed IV drips, supplements, or detox products endorsed by the FDA? More importantly, they're confusing: Boosting immunity is what vaccinations do. They prime your immune system to help fight off a specific infectious organism like the flu shot before each flu season. Immune support typically describes vitamins such as vitamin C , or other nutrients necessary for a healthy immune system.

It's true that a deficiency of vital nutrients can cause poor immune function. But that doesn't mean a person with normal levels of nutrients can expect supplements to improve their immune system. Can products marketed as immune boosters actually boost immunity?

How to get the most out of your immune system It's not a secret and it's not a product. The best ways to keep your immune system at peak performance are: Eat well and follow a heart-healthy diet, such as the Mediterranean diet.

Exercise regularly and maintain a healthy weight. Don't smoke or vape. If you drink alcoholic beverages, drink only in moderation. Get plenty of sleep. Minimize stress. Get regular medical care, including routine vaccinations. Take measures to prevent infection such as frequent hand washing, avoiding people who might have a contagious illness, and wearing a mask when it's recommended.

The bottom line Perhaps there will come a time when we'll know how to boost immune function beyond following routine health measures. About the Author.

Shmerling, MD , Senior Faculty Editor, Harvard Health Publishing; Editorial Advisory Board Member, Harvard Health Publishing Dr. Shmerling is the former clinical chief of the division of rheumatology at Beth Israel Deaconess Medical Center BIDMC , and is a current member of the corresponding faculty in medicine at Harvard Medical School.

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