The food you eat has a major impact on how your body fends off disease. If you want to strengthen your immune system, a nutrition counselor can determine precisely what your diet may be lacking. In the meantime, here are a few general tips on boosting immunity through diet.

3 Ways to Support Your Immune System Through Food 

1. Stock up on Fresh Produce

Fresh fruits and vegetables are loaded with vitamins and nutrients that boost immunity in various ways. Oranges are packed with vitamin C, for example, which is an antioxidant that supports the body’s immune response by destroying free radicals. Broccoli and bell peppers are also loaded with vitamin C. Leafy greens, on the other hand, ensure the function of intraepithelial lymphocytes, which promote wound healing and serve as the body’s first line of defense against external pathogens. 

2. Take Supplements 

Protein and vitamin C aren’t the only nutrients that contribute to immunity. Other dietary essentials for optimal health include folic acid, iron, selenium, zinc, and vitamins A, E, and D. An easy way to incorporate all such nutrients into your diet is by taking supplements. Talk to your doctor before adding them to your daily regimen to confirm they won’t interfere with anything else you’re taking. 

3. Prioritize Protein 

Protein deficiency impairs immunity by inhibiting T-cells, which are responsible for fighting off intracellular pathogens like viruses and bacteria. While everyone has different protein needs, the minimum recommendation is 0.36 grams per pound of body weight. Using this formula, a 140-pound woman should consume at least 50 grams of protein a day. For optimal muscle tone and immunity, though, she may need considerably more. Foods high in protein include eggs, nuts, chicken, dairy products, beef, fish, quinoa, and lentils. 

For comprehensive nutrition counseling that includes immune-boosting tips tailored for you, turn to Eastern Hills Chiropractic in Cincinnati, OH. Led by Dr. Matthew Haumesser, who has two decades of experience in health and wellness, this practice offers massage therapy, spinal adjustments, and nutritional counseling. Visit their website to learn more, or call (513) 528-2200 to make an appointment.