Which foods give your immune system the biggest boost? The jury is still out. But one thing seems certain: In addition to regular exercise, a diet that packs in the maximum amount of vitamins and nutrients per calorie will give you more energy, better health, and an increased ability to fight off common cold and flu viruses. Here are five components of a healthy diet you should consider—especially during cold and flu season.
Omega-3 Fatty Acids
In addition to protecting against damage caused by infection, omega-3 fatty acids strengthen your immune system by stimulating white blood cells that attack harmful bacteria in your body, such as cold and flu viruses. Even better, the
United States Food and Drug Administration believes a diet rich in omega-3 fatty acids may reduce the risk of coronary heart disease. Omega-3s can be found in flaxseed oil and oil-rich fish such as salmon, tuna, and herring.
Probiotics
You've probably heard about the benefits of probiotics, but what exactly are they? Probiotics are live microorganisms that assist the naturally occurring microbes found in your gastrointestinal tract. According to the Food and Agriculture Association of the United Nations, health professionals are increasingly recognizing the benefits of foods that contain probiotics, including their ability to help maintain a healthy immune system. Yogurt, buttermilk, and miso all contain probiotics. Visit the
Food and Agriculture Association's website for more information.
Vitamin E
Found abundantly in sunflower seeds, almonds, and hazelnuts, vitamin E contains a host of antioxidants that may help boost your immune system. In fact,
studies cited by Oregon State University have suggested that increased vitamin E can stave off the weakening of your immune system as you get older.
Vitamin C
Of course, any list of immune-boosting foods can't leave out vitamin C.
