What to eat to bolster your immune system

Last Modified: 8/30/2019

Enjoy this post by Lauren Mullins, RDN, CD, Parkview Health.

With so much going around this time of year, you’re likely looking for ways to protect yourself and your loved ones from illness. Consuming a well-balanced diet plays a vital role in maintaining a healthy immune system, as well as combating illness, reducing inflammation, allergies and abnormal cell development.

What to eat for a strong immune system

The following list includes tips for obtaining essential vitamins and minerals that assist in boosting immune function. Try to consume these beneficial foods frequently and find fun ways to incorporate them into your favorite dishes:

Vitamin C:  Commonly found in citrus fruits, red bell pepper, papaya, strawberries, tomato juice and other foods that are fortified with Vitamin C, such as cereal.

Vitamin A:  Assists in maintaining healthy body tissues found in the stomach, mouth, intestines and respiratory system. Vitamin A rich foods include carrots, sweet potatoes, lame, spinach, eggs and Vitamin A fortified foods such as milk or cereal.

Vitamin E:  A powerful antioxidant commonly found in sunflower seeds, various nuts, as well as avocado and salmon. Try adding a tablespoon of peanut butter to your morning toast or snacking on a handful of almonds.

Zinc:  You can find zinc in protein sources such as oysters, crab, lean meats and poultry, yogurt and chickpeas. Bring on the hummus!

Other nutrients such as vitamin B6, folate, selenium and iron may also influence immune response. Consuming a nutrient-rich diet, along with exercising regularly, achieving adequate sleep and washing your hands frequently will help strengthen your immune system during the cold and flu season.






Need assistance?

Contact us