You just finished your morning workout and are heading to the kitchen for a snack. Or maybe it’s almost dinnertime and your stomach is starting to growl, begging for some much-needed nourishment. In either case, you reach for food to fulfill a purpose - to refuel your muscles after a long workout, to satisfy a hungry belly, or maybe it’s a combination of the two. But did you know that certain foods, specifically the nutrients within them, can also support your immune health?
We recommend focusing on these 6 nutrients to eat to support your immunity.
- Protein is used by the body to make the immune cells and antibodies that help it defend against invaders that may harm the body. Choose lean protein sources such as fish, skinless chicken, lean beef and turkey, beans, soy, and low-fat dairy products. Protein supplements are another option, especially for athletes and busy, on-the-go individuals. Our players consume the Herbalife Nutrition® Herbalife24®Rebuild Strength recovery supplement after training, along with Herbalife24 AchieveProtein Bars as on-the-go snacks, in order to get enough protein in their daily diets. Pro Tip: To ensure you have sufficient levels in your diet, eat lean protein at every meal.
- Healthy fats, specifically omega-3 fatty acids, help maintain healthy function and communication between immune cells. Sources include salmon, tuna, sardines, chia seeds, avocado, olive oil, nuts & seeds, and fish oil supplements.
- Vitamin D is critical for immune function and health. Vitamin D helps regulate the immune system, and a deficiency may compromise immune response. The best source of vitamin D is sunlight, especially during peak hours of 10am-2pm. Food sources include fatty fish (wild salmon and tuna), egg yolks, mushrooms, and fortified foods such as milk, orange juice and cereals.
- Vitamin C has a very important role in the immune system. It stimulates the formation of antibodies to fight potentially-harmful invaders. Sources include citrus fruits (like lemons, oranges, grapefruit), red bell pepper, papaya, broccoli and strawberries. Pro Tip: Aim for at least 1 cup of fruit(s) and 4 cups of vegetables a day.
- Vitamin A is an antioxidant that helps decrease inflammation in the body and support the immune system. For vitamin A, choose colorful fruits and vegetables such as sweet potatoes, carrots, broccoli, spinach, red bell peppers, apricots, and squash, along with eggs and fortified milks and some cereals.
- Probiotics and Prebiotics (fiber) support the digestive system and gut health. A healthy gut helps keep harmful pathogens from entering your body through your digestive tract. Probiotics are the ‘good bacteria’ that help your immune system identify and target harmful pathogens. Probiotics are found in cultured dairy products such as Greek yogurt and fermented foods such as kimchi. Prebiotics are the food for these probiotics. Sources of prebiotics are the fiber from plant foods like fruits, vegetables, nuts and seeds, oats, lentils, brown rice, and potatoes.
You can make several dietary changes today to support your immune system. “Eat to support immunity” – get plenty of lean protein and healthy fats, utilize the power of fiber to support your microbiome, and load up on fruits and vegetables to reap the benefits of their many vitamins and minerals.
Nutrition for the win!
Brooke & Nicolette
