By Rachael O'ConnorShareNewsweek is a Trust Project memberWith cold and flu season in full swing, it is especially important to boost your immunity this time of year.
The colder, darker days—combined with the high stress of preparing for Christmas, as well as all the late nights and social gatherings that come with it—leave us more vunerable to viral infections,
But what foods can help our bodies when it comes to fighting off viruses and other illnesses? Newsweek spoke to the experts to find the best foods, backed by science, to boost your immunity.
...Beef
Amy Goodson—registered dietitian and author of The Sports Nutrition Playbook—recommends beef for being a top source of zinc, which "plays a key role in immune function."
She explained that just 3 oz of beef counts for 39 percent of the recommended daily value of zinc; the meat is also packed full of high-quality protein sources providing iron, B-vitamins and amino acids, which helps immunity.
She told Newsweek: "I recommend meals like steak stir-fry or beef bowl with other superfoods like leafy greens, sweet potatoes or mushrooms to create a meal that’s packed with protein and veggies."
Broccoli
Broccoli contains the antioxidant beta-carotene, which decreases inflammation and increases immune function. Goodson recommends adding it to beef stir fries or bowls to boost immunity.
Sarah Rueven—registered dietitian and founder of Rooted Wellness—said that whiile broccoli may not be a "cold preventer," studies indicate that regular consumption of the vegetable "can reduce the duration of upper respiratory infections."
Bell peppers
Rich in vitamin C, which stimulates white blood cell activity to strengthen immune defense, Goodson also recommends bell peppers. She recommends combining bell peppers with beef by making beef-stuffed bell peppers for a hearty meal in the winter months.
Michael Genovese, chief medical advisor at AscendantNY, agreed: "I would work to incorporate fruits and vegetables that are high in Vitamin C and antioxidants like citrus fruits and bell peppers, fatty fish and fortified products for Vitamin D and Omega-3 fatty acids, and lean meats, beans, and nuts for sources of Zinc and protein.
"Vitamin C, Vitamin D, Omega-3s, Zinc, antioxidants, and protein are all nutrients that are scientifically backed for their role in health and immunity."
Pears
Nicolle Cucco—registered dietitian nutritionist and certified personal trainer at Muscle Booster—recommends pears for boosting immunity, as well as supporting a number of bodily functions.
"People often forget about the fruit’s immune-boosting properties, particularly during cold and flu season," she told Newsweek.
However, she explains, as the days become darker and colder the vitamin C and vitamin K within pears "helps boost the body’s immune system, allows wounds to heal quicker, and protects against iron deficiency."
Pears are inexpensive and readily available, and also reduce inflammation, contribute towards heart health and support gut health.
Oranges
Oranges were noted by several of the experts as being a great source of vitamin C, which is known to maintain immune cell activity.
Registered dietitian nutritionist Gisela Bouvier recommends getting all the goodness of oranges using fresh orange juice.
"100% orange juice is one of my favorite immune-supporting beverages. It delivers a powerhouse combo of vitamin C, folate, potassium and other essential nutrients," she said.
"Just one 8-oz glass gives you 100 percent of your daily vitamin C, which helps protect your cells and supports immune cell production.
It’s also nearly 90 percent water, contains no added sugar, and naturally provides electrolytes like potassium for hydration and fluid balance."
Fermented foods
Fermented foods such as yogurt and fermented vegetables are good for your gut, which in turn helps to improve immune responses.
"Did you know that the majority of immune cells sit in your gut?" asks Rueven. "So gut-friendly foods are especially potent towards fighting off disease. Gut-friendly foods such as yogurt, sauerkraut and miso all support immune function."
Nutrition expert Kelly Springer, agreed, saying: "As a registered dietitian, I always remind people that immunity starts in the gut, and the foods we choose every day can either strengthen or weaken that foundation.
"Fermented foods like yogurt, kefir, wildbrine sauerkraut, and wildbrine kimchi support immune function by improving gut microbiome diversity. Several studies show that a healthier microbiome enhances antibody response and reduces upper-respiratory symptoms."
Do you have a tip on a science story that Newsweek should be covering? Do you have a question about immune health? Let us know via [email protected].
References
Miles, E. A., & Calder, P. C. (2021). Effects of citrus fruit juices and their bioactive components on inflammation and immunity: A narrative review. Frontiers in Immunology, 12, 712608. https://doi.org/10.3389/fimmu.2021.712608
U.S. Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory. (2018). USDA National Nutrient Database for Standard Reference, Legacy (NDB No. 13364). https://fdc.nal.usda.gov/fdc-app.html#/food-details/170208/nutrients
U.S. Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory. (2019). USDA National Nutrient Database for Standard Reference, Legacy (NDB No. 11090). https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/nutrients
U.S. Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory. (2022). USDA National Nutrient Database for Standard Reference, Legacy (NDB No. 11821). https://fdc.nal.usda.gov/fdc-app.html#/food-details/2258590/nutrients
Wastyk, H. C., Dahan, D., Cooper, R., & Sonnenburg, J. L. (2021). Gut-microbiota-targeted diets modulate human immune status. Cell, 184(16), 4137–4153. https://doi.org/10.1016/j.cell.2021.06.019
Zhang, X., Zhao, L., & Wang, Y. (2021). A review of pears (Pyrus spp.), ancient functional food for modern times. Food Science & Nutrition, 9(9), 5023–5035. https://pmc.ncbi.nlm.nih.gov/articles/PMC8409479/
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