“Vitamin D is also involved in the production of antibodies, so it may help the body respond more quickly to viruses you’ve picked up in the past,” Dr. In fact, one study found that COVID-19 patients who were deficient in vitamin D were 14 times more likely to develop complications compared to patients whose vitamin D levels were adequate. Mounting evidence suggests that people with low vitamin D levels launch more-sluggish, less-effective immune system responses to viruses that cause respiratory infections. Fresh produce tends to be vitamin C-rich, and in fact, five daily servings of any fruits of veggies will deliver more C than you need in a day, according to the Office on Dietary Supplements.Īim to get: 600 IU for adults under 70, 800 IU for adults over 70įind it in: 3 ounces cooked salmon (570 IU), 1 cup fortified 2% milk (120 IU), 1 serving fortified cereal (80 IU), sardines (46 IU per 2 sardines), 1 large egg (44 IU) Since vitamin C is a water-soluble nutrient, you’ll just pee out the excess.) But for everyday immune support, it’s worth getting your fill through food, since food sources may also contain other nutrients that work synergistically to support your health, Ellis Hunnes says.

(Megadoses aren’t necessarily more effective though.

Popping a 200 mg vitamin C supplement at the first sign of a cold might reduce your symptoms and help you get better a little quicker. Research has also shown that too little can increase the susceptibility for respiratory infections. Vitamin C plays a key role in supporting the function of immune system cells and works as an antioxidant to fight immune-suppressing inflammation. (If you smoke, aim for an additional 35 mg daily, since smoking lowers vitamin C levels.)įind it in: 1/2 cup raw red bell pepper (95 mg), 1 medium orange (70 mg), 1 medium kiwifruit (64 mg), 1/2 cup cooked broccoli (51 mg), 1/2 cup sliced strawberries (49 mg), ½ cup cooked Brussels sprouts (48 mg) As a result, getting your fill may give your immune system a little more ammunition and help keep the coughing and sneezing to a minimum.Īim to get: 90 mg daily for men, 75 mg daily for women. Still, certain nutrients have been shown to play a particularly important role in immune health. Which Foods Help the Most?Įven the most-scrupulous diet won’t give you a germ-proof force field. And when sickness does strike, it’s likely that you’ll bounce back a little faster compared to someone who wasn’t eating a nutritious diet. “It doesn’t mean you’ll never be felled by an infection again, but you may get respiratory infections like colds, the flu, or COVID-19 less frequently,” Dr. But giving your immune system the tools it needs will help it work more effectively, allowing it to launch a stronger, more-robust response against invaders. “When we eat an unhealthy diet, we experience more inflammation in our bodies, and inflammation is a known immune system suppressor,” says Ellis Hunnes.ĭoes that mean that loading up on green smoothies every day will get you through the winter sniffle-free? Probably not. That’s because nutrients like antioxidants, protein, healthy fat, and fiber are the building blocks the body uses to make cells, including immune cells, as well as feed the bacteria in your gut microbiome-key for multiple body functions, explains Heather Moday, M.D., an integrative physician and owner of the Moday Center for Functional and Integrative Medicine in Philadelphia.Ī diet filled with mostly wholesome, nutrient-rich foods also helps keep inflammation low, which makes it easier for your immune system to do its job. Your immune system is a complex network of cells, tissues, and organs that work together to help the body fight off germs that can make you sick, including ones that cause a cold or the flu.Īnd eating a healthy, well-rounded diet gives your immune system the fuel it needs to function at its best. What Does Eating for Immunity Actually Mean? Wondering how, exactly, that may impact the number of days you’re down for the count and which menu choices might make a difference? Here’s what it really means to eat for immunity and the foods that may matter most. But they may still support your immune health,” says explains Dana Ellis Hunnes, Ph.D., R.D., senior dietitian at UCLA Medical Center in Los Angeles and author of Recipe for Survival. “Eating certain foods may not prevent you from getting every cold or flu. But the answer to whether an apple a day (or perhaps in this case, a glass of vitamin C-rich orange juice) can actually keep the doctor away is more complex. There’s no doubt that a wholesome, well-rounded diet will support your overall health and generally help you feel your best.

Pizza hut buffet