
As the season changes from summer to fall and kids head back to school, many of us find ourselves battling illnesses. Ensuring we get enough sleep, engage in activities that help us reduce stress, and include purposeful physical movement in our day-to-day are all helpful in supporting our immune system. While we can't eat our way out of catching a cold, including nutrient-dense foods can make you stronger against getting sick in the first place and help you get through an illness faster if you do get sick. Here are some essential nutrients to include in your diet this fall to help boost your immunity:
1. Vitamin C: Found in citrus fruits, bell peppers, strawberries, melon, and kiwi, vitamin C is known for its immune-boosting properties. The good news is you don't need a supplement - it's easy to get enough by incorporating a colorful assortment of fruits and vegetables in your diet daily!
2. Vitamin D: You can get vitamin D from sunlight, but it's also found in fortified dairy products, fatty fish, certain kinds of mushrooms grown in UV light, and egg yolks. Vitamin D plays a crucial role in immune function and you may need a supplement this time of year, especially living in New England!
3. Zinc: Foods such as oysters, beef, chickpeas, and cashews are good sources of zinc, which supports the immune system and promotes healing if you do get sick.
4. Omega-3 fatty acids: Found in fatty fish like salmon, walnuts, and seeds like flax, hemp and chia, omega-3 fatty acids have anti-inflammatory properties that can help support immunity.
5. Probiotics: Probiotics, found in yogurt, kefir, and other fermented foods like kimchi and saurkraut, support a healthy gut microbiome, which is closely linked to immune function.
6. Antioxidants: Foods rich in antioxidants, such as berries, dark chocolate, and nuts and seeds, can help reduce oxidative stress in the body and support immune health.
Incorporating these nutrients into your diet can help boost your immune system and support overall health. Remember, a balanced diet is a crucial component of a healthy lifestyle that includes regular physical activity, sufficient sleep, and stress management. Making nutritious food choices and embracing healthy habits can fortify your body's natural defenses and contribute to your overall well-being.
Want more nutrition support? Contact us to make an appointment with a registered dietitian!
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