Smith shares some tips for some of the top vitamins and minerals your immune system needs to perform:. Vitamin C may help prevent infections or shorten their stay. Citrus fruits are a standout, but did you know there are other good sources? Smith recommends the following:. Fun fact: vitamin C is in so many foods that most people may not need to take supplements unless a doctor advises it. Consult with your doctor before taking any vitamin C supplements. Like vitamin C, vitamin E can be a powerful antioxidant that helps your body fight off infection.
This important vitamin — part of nearly biochemical reactions in your body — is critical in how your immune system functions. To get your vitamin E, think high-fat plant foods such as:. Vitamin A is an infection-fighter and comes in two forms: preformed such as in animal foods such as fish, meat and dairy or from plant carotenoids. Tuna is a great source of preformed vitamin A. When it comes to carotenoids, go colorful :.
Food sources are limited but include:. Talk with your doctor to find out if you need a supplement. Folate is the natural form and folic acid is the synthetic form , often added to foods because of its health benefits.
A strong immune system helps to keep a person healthy. Can specific foods boost the immune system? The immune system consists of organs, cells, tissues, and proteins. Together, these carry out bodily processes that fight off pathogens, which are the viruses, bacteria, and foreign bodies that cause infection or disease.
When the immune system comes into contact with a pathogen, it triggers an immune response. The immune system releases antibodies, which attach to antigens on the pathogens and kill them. Read on to discover 15 foods that boost the immune system. A healthful, balanced diet plays a vital role in staying well. The following foods may help to boost the immune system:. Researchers found that people who ate foods rich in flavonoids were less likely to get an upper respiratory tract infection, or common cold, than those who did not.
Free radicals are molecules that the body produces when it breaks down food or comes into contact with pollutants. Despite its potential benefits, dark chocolate is high in calories and saturated fat, so it is important to eat it in moderation. Turmeric is a yellow spice that many people use in cooking. It is also present in some alternative medicines. This is due to the qualities of curcumin, a compound in turmeric. According to a review , curcumin has antioxidant and anti-inflammatory effects.
Salmon, tuna, pilchards, and other oily fish are a rich source of omega-3 fatty acids. According to a report , long-term intake of omega-3 fatty acids may reduce the risk of rheumatoid arthritis RA. RA is a chronic autoimmune condition that occurs when the immune system mistakenly attacks a healthy part of the body.
Broccoli is another source of vitamin C. It also contains potent antioxidants, such as sulforaphane. For these reasons, it is a good choice of vegetable to eat regularly to support immune system health. Sweet potatoes are rich in beta carotene , a type of antioxidant that gives the skin of the potatoes its orange color. Beta carotene is a source of vitamin A.
It helps to make skin healthy and may even provide some protection against skin damage from ultraviolet UV rays. Spinach may boost the immune system, as it contains many essential nutrients and antioxidants, including :. In fact, studies have shown that engaging in as little as 30 minutes of moderate-to-vigorous exercise every day helps stimulate your immune system. This means it's important to focus on staying active and getting regular exercise.
Water plays many important roles in your body, including supporting your immune system. A fluid in your circulatory system called lymph, which carries important infection-fighting immune cells around your body, is largely made up of water. Being dehydrated slows down the movement of lymph, sometimes leading to an impaired immune system.
Even if you're not exercising or sweating, you're constantly losing water through your breath, as well as through your urine and bowel movements. To help support your immune system, be sure you're replacing the water you lose with water you can use — which starts with knowing how much water you really need. Sleep certainly doesn't feel like an active process, but there are plenty of important activities happening in your body when you're not awake — even if you don't realize it.
For instance, important infection-fighting molecules are created while you sleep. Studies have shown that people who don't get enough quality sleep are more prone to getting sick after exposure to viruses, such as those that cause the common cold. To give your immune system the best chance to fight off infection and illness, it's important to know how much sleep you should be getting every night , as well as the steps to take if your sleep is suffering.
Whether it comes on quick or builds over time, it's important to understand how stress affects your health — including the impact it has on your immune system.
During a period of stress, particularly chronic stress that's frequent and long-lasting, your body responds by initiating a stress response. This stress response, in turn, suppresses your immune system — increasing your chance of infection or illness. Stress is different for everyone, and how we relieve it is, too.
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