Food and Your Immune System

As we head into cold and flu season, it’s no doubt we want to avoid getting sick as much as possible. Did you know that what you eat can help or hurt your immune system? Certain nutrients play critical roles in the growth and function of our immune cells. Our immune system relies on key vitamins / minerals to keep us healthy: Vitamin C (found in red peppers, oranges, grapefruit, and strawberries), Vitamin D (found in trout, salmon, milk, and mushrooms), Zinc (found in oysters, beef, pumpkin seeds, and oats), Selenium (found in Brazil nuts, tuna, shrimp, chicken), and Iron (found in beans, lentils, spinach, tofu, and beef). These nutrients work as antioxidants to protect healthy cells, support the growth and activity of our immune cells, and produce antibodies that fight against infectious invaders. Individuals with poor nutritional intake are at a higher risk of bacterial, viral, and other infections. (Source: Harvard Health)