Feed your immune system the right foods

We can give our body’s defence system a good base with a balanced, nutritious diet: whole grains, fruits and vegetables, and low-fat but nutrient-rich dairy and protein, with some beneficial fats from foods like nuts and fish. But keep an eye out for a few nutrients that your immune system especially depends on:

Vitamin A: This antioxidant vitamin plays an integral role in maintaining our physical barriers to infection – skin, mucous membranes, intestinal linings.

Food sources: Carrots, kale, chard, collard greens, cantaloupe, tomatoes, and basil, among many other produce section choices.

B vitamins: This family of nutrients are involved in cellular energy production, so they support the immune cells in general.

Food sources: Plain white mushrooms are a great source of several of the B’s. Almost all types of green vegetables contain plenty of B vitamins. But to get much B6 and B12, you’ll have to add meat, fish, or dairy aisles.

Vitamin E: This antioxidant vitamin supports healthy skin, our immune system’s first and largest protective mechanism – your skin prevents infection by keeping out germs and viruses.

Food sources: Mustard, turnip, collard greens, and chard; sunflower seeds and almonds; papaya, kiwifruit, and blueberries.

Selenium: We need only a very small amount of this antioxidant mineral. It is involved in most processes in our cells and is required for a health immune system.

Food sources: To get your daily fill of selenium, you need only eat one Brazil nut. You can also get selenium from mushrooms, cod, snapper, tuna, halibut, salmon, shrimp, eggs, turkey, oats, or barley.

Zinc: Zinc supports the immune system by making sure your immune cells are healthy and functional to fight off possible infections.

Food sources: Beef, lamb, and calf’s liver; pumpkin seeds, basil, thyme, sesame seeds; a variety of greens; squash, asparagus, miso, maple syrup, and mushrooms.

Probiotics: Probiotics are good bacteria that may help your immune system in the battle against micro-organisms that might cause disease. Probiotics also support healthy digestion of the vitamins and minerals you need for general health.

Food sources: Probiotic foods include fermented items like yogurt, miso, some cheeses, kimchi, sauerkraut, and pickles.