Cold and flu season is back. Strengthening the immune system is essential to maintain health and prevent disease.
The best way to build your immune system, scientists say, is through a balanced diet made up of whole foods rich in nutrients like vitamins, minerals and antioxidants. Supplements are only an auxiliary means.
There is no way a specific food will work its magic to dramatically increase immunity. However, there are foods that provide nutrients that help your immune system function at its best.
Health information media EatingWell introduced six of the best foods that help with immune function, recommended by experts.
1. Citrus fruits
Fruits such as tangerines, oranges, lemons, and grapefruit are excellent sources of vitamin C. Vitamin C is an antioxidant that supports immune cell production and protects cells from oxidative stress.
“Vitamin C plays a key role in immune function, particularly in creating and maintaining immune cells such as lymphocytes and phagocytes,” explains registered dietitian Trista Best.
According to a paper published in the academic journal Molecules in 2020, citrus fruits contain flavonoids that act as antioxidants and help prevent cell damage caused by free radicals.
2. Yogurt
Yogurt is rich in probiotics (a general term for live microorganisms that are beneficial to your health), which are beneficial bacteria that help with intestinal health. Since approximately 70-80% of immune cells exist in the intestines, maintaining a healthy intestinal microflora is very important for immune function.
“Probiotics in yogurt help diversify the ‘good’ cholesterol (HDL) in your gut, strengthening your defenses against pathogens,” says registered dietitian Sarah Schrichter. She added that choosing unsweetened products that say ‘live active cultures’ and contain no added sugar are effective in boosting immunity.
3.Garlic
Garlic, the most loved spice by Koreans, has been used as a medicine since ancient times thanks to its antibacterial and anti-inflammatory properties. Garlic contains alasin, a type of sulfur compound, which is known to help immune function.
“Garlic contains compounds such as alasin, which may help reduce the duration of severe illness. It also contains sulfur compounds that support the body’s natural detoxification process, indirectly supporting immunity,” says nutritionist Best.
</
Sweet potatoes are rich in beta-carotene (converted to vitamin A in the body), a precursor to vitamin A, which is essential for immune function.
“Vitamin A keeps tissues and skin healthy, which are important barriers against infection. “One medium-sized sweet potato contains more than the recommended daily amount of vitamin A, along with fiber, potassium, and vitamin C, making it a nutrient-rich food that helps strengthen immunity,” said nutritionist Schrichter.
5. Leaf vegetables
Leafy vegetables such as spinach, kale, and Swiss chard are a treasure trove of nutrients that provide vitamins A, C, and E that support immunity.
“Leafy vegetables contain folic acid, a nutrient that helps produce cells, including immune cells, and keeps our body’s defenses strong. “The antioxidants in leafy vegetables protect cells from oxidative stress, and vitamin A promotes skin health as the first line of defense against pathogens,” explains Best.
6.Almonds
Almonds are a superfood that ranked first in the ranking of the world’s 100 most nutritious foods selected by the British public broadcaster BBC in collaboration with scientists. Almonds are rich in vitamin E, an antioxidant that supports immune function by protecting cell membranes from oxidative stress.
“Vitamin E doesn’t get as much attention as vitamin C, but it is essential for protecting immune cells from damage,” Schrichter said.
Almonds contain healthy fats that increase the absorption of fat-soluble vitamins, including vitamins A and E.
If you are eating a balanced diet, supplements are a ‘waste of money’
On the other hand, if you are looking for supplements to strengthen your immune system, you need to understand that they have clear limitations when taking them.
“If you are already following a balanced diet that contains enough vitamins and minerals, supplements may be a ‘waste of money,’” said Dr. Marie van der Merwe (applied physiology and nutrition) at the University of Maryland School of Medicine, Veriwell Health, another health information medium. verywellhealth) said.
Supplements can help fill gaps in certain nutrients that support the immune system and support the body’s ability to fight viruses during cold and flu season.
The purpose of using immune-boosting supplements is not to prevent disease. It aims to strengthen the body’s ability to fight the virus when infected.
“To date, there are no products scientifically proven to prevent infection. “The most you can hope for from an immune-boosting supplement is to reduce the duration or severity of cold symptoms,” Sevac Olme Sekian, M.D., a pharmacologist at the UCLA School of Medicine, told Verywell Health.
Supplements that have been scientifically proven to help strengthen the immune system are vitamin C and zinc.
Dr. Sekian said research has shown that taking vitamin C preventatively before cold symptoms appear can shorten the duration of cold symptoms.
“Some studies have suggested that zinc may reduce the duration of common cold symptoms, but it appears to have little effect on preventing colds,” he added.
Vitamin D, which is deficient in almost half of the world’s population, is another supplement that supports immune function. People who are deficient can take it to help with cold and flu season, Dr. van der Merwe said.
Vitamin E may play an important role in the immune system
, but experts say there is no need to take supplements because it can be obtained from a variety of foods, including nuts, vegetable oils, seeds, green leafy vegetables, and cereals with vitamin E.
How does a balanced diet compare to supplements for enhancing immune function?
Title: Strengthen Your Immune System This Cold and Flu Season with These Nutrient-Rich Foods
As we enter the cold and flu season, it’s crucial to fortify our immune systems to maintain health and ward off illness. While many people may turn to supplements for a quick boost, experts emphasize the importance of a balanced diet filled with whole foods rich in vital nutrients, such as vitamins, minerals, and antioxidants. Below are six foods recommended by health experts that can help enhance immune function:
- Citrus Fruits: Oranges, grapefruits, lemons, and tangerines are loaded with vitamin C, an antioxidant that is essential for the production and maintenance of immune cells like lymphocytes and phagocytes. According to a 2020 study in the journal Molecules, these fruits also contain flavonoids, which help prevent cell damage due to oxidative stress.
- Yogurt: Rich in probiotics, yogurt helps maintain healthy intestinal microflora, which is vital since about 70-80% of immune cells reside in the gut. Experts recommend choosing unsweetened yogurt with live active cultures for maximum benefit, as it helps diversify good cholesterol (HDL) and boosts immunity against pathogens.
- Garlic: Known for its antibacterial and anti-inflammatory properties, garlic contains a compound called allicin, which can help reduce the duration of illnesses. It also aids the body’s natural detoxification processes, indirectly supporting immune health.
- Sweet Potatoes: This nutrient-dense food is high in beta-carotene, which the body converts to vitamin A—crucial for maintaining healthy skin and tissues that serve as barriers against infections. A medium-sized sweet potato exceeds the recommended daily intake of vitamin A while also providing fiber and potassium.
- Leafy Greens: Spinach, kale, and Swiss chard are packed with vitamins A, C, and E, as well as folic acid, which supports the production of immune cells. The antioxidants found in leafy greens also protect against oxidative stress, while vitamin A promotes skin health, forming the first line of defense against pathogens.
- Almonds: Often celebrated as a superfood, almonds rank high in nutritious value and are abundant in vitamin E, which is essential for protecting immune cells from damage. The healthy fats in almonds also aid in the absorption of fat-soluble vitamins like vitamins A and E.
While the benefits of these foods are clear, experts caution that supplements should not be seen as a primary means of strengthening immunity. Dr. Marie van der Merwe from the University of Maryland School of Medicine suggests that if you maintain a well-balanced diet, supplements could be an unnecessary expense.
focusing on nutrient-rich foods is the best way to enhance immune function and overall health, especially during the cold and flu season. Incorporating these six foods into your diet can help ensure your immune system stays strong and ready to fight off illness.