There is no magic formula to prevent you from ever getting sick. However, there are several important steps you can take to ensure you will live a healthier life. Steps like getting in daily movement, reducing stress, getting enough sleep, and eating a diet high in whole foods and key nutrients.
By eating plenty of fruits, vegetables, whole grains, protein, and healthy fats we can avoid nutrient deficiencies and help boost our immune system.
Below is a list of foods that you can consume that all contain nutrients that strengthen white blood cells’ ability to fight infection.
- Protein: Protein is vital to build and repair body tissue and fight viral and bacterial infections. Antibodies and immune system cells rely on protein. Aim for a serving of protein at every meal/snack.
- Vitamin C: The immune system uses Vitamin C to perform its task of fighting off infections. Aim for 1-2 servings per day.
- Vitamin D: It’s one of the most important immune system strengthening nutrients that can reduce the risk of respiratory infections. Spend at least 10 minutes a day in the sun if possible, if not you may consider a liquid supplement with 600-4,000 IU/day.
- Zinc: Your immune system and metabolism need zinc to function. It also aids in healing wounds. Whole food sources are the best for getting enough zinc, foods like oats, whole grains, oysters and scallops.
- Omega-3 fatty acids: These help white blood cells do their job and reduce inflammation in the body. It’s best to eat plant sources of ALA daily like, chia seeds, walnuts and flax seeds- and oily fish for DHA/EPA 2-3 times a week.