FOODS THAT
SUPPORT YOUR
The immune system is a network of organs and cells—including skin, bone marrow, thymus, tonsils, spleen, white blood cells and lymph nodes—that work together to protect the body from bacteria, viruses and other foreign invaders. These protections help shield the body from infections and disease. Eating a low-nutrient diet can compromise the immune system, leading to short or long-term illness.
To ensure your immune system gets the nutrients it needs, consume a variety of foods with these vitamins and minerals.
vitamin C
BENEFITS
Vitamin C is an antioxidant that helps the body increase white blood cell production. White blood cells aid the body in fighting against and preventing disease.
FOODS
Bell peppers, broccoli, Brussels sprouts, cantaloupe, grapefruit, kale, kiwi, mangoes, oranges, papaya, spinach, strawberries, tangerines, tomatoes.
vitamin e
BENEFITS
Vitamin E contains antioxidant properties that help maintain a healthy immune system, keep skin glowing and promote blood vessel health.
FOODS
Almonds, avocados, butternut squash, hazelnuts, peanut butter, peanuts, safflower oil, soybean oil, spinach, sunflower oil, sunflower seeds, swiss chard, trout.
vitamin A
BENEFITS
Research indicates eating foods rich in vitamin A may help prevent certain diseases. Vitamin A promotes respiratory health, bone strength, and intestine health.
FOODS
Broccoli, cantaloupe, carrots, eggs, kale, mangoes, milk, pumpkin, red bell peppers, spinach, summer squash, sweet potatoes, tomatoes
vitamin D
BENEFITS
Vitamin D may help control infections and reduce inflammation. Many dairy and cereal products in stores have been fortified with vitamin D.
IRON
BENEFITS
Iron promotes healthy blood, growth in children and the production and function of hormones. It aids the body in carrying oxygen from the lungs to other body parts.
FOODS
Beans, beef, broccoli, chicken liver, clams, fortified breakfast cereals, kale, lentils, mussels, nuts, oysters, poultry, sardines, seeds, spinach.
ZINC
BENEFITS
Zinc aids in cell growth, the creation of DNA, healing injured tissue, and building proteins. Zinc is especially important during pregnancy, childhood, adolescence and other times of growth.
FOODS
Beef, cashews, chickpeas, crab, fortified breakfast cereals, legumes, lobster, oysters, pork, poultry, whole grains.
FOODS
Beef liver, cheese, egg yolks, fortified cereals, mushrooms, orange juice fortified with vitamin D, salmon, sardines, swordfish, tuna.
pro tip:
Strive for balance
The key to boosting your immune system doesn’t lie in the hands of one specific food, rather a variety of different foods to provide the right balance of vitamins and minerals. Immune-boosting foods such as citrus fruits, bell peppers, broccoli and sweet potatoes may help lessen the severity and duration of a cold. Nuts and seeds help boost the immune cells’ response. Lentils, lean meat and seafood help maintain cells and build new ones as we ward off infection.”
— Jennifer Blaser, RD, LD
Hy-Vee Dietitian
FOODS TO AVOID
These foods may compromise the immune system, if not eaten in moderation.
• Refined sugar may cause an imbalance within the gut. This can negatively impact the immune system’s response.
• Salty foods can intensify pre-existing autoimmune diseases and may cause tissue inflammation.
• Processed meats are high in saturated fat, which may harm immune function.
• Alcohol may weaken the immune system, increasing susceptibility to disease.
No-Bake
Lemon-Ginger Bites
View Recipe
Walnuts contain omega-3 fatty acids and have been linked to lowering blood pressure and decreasing inflammation.
HEART-HEALTHY WALNUTS
3
IMMUNE-
BOOSTING
RECIPES
These recipes include foods that can help you stay happy and healthy.
Mango-Carrot Turmeric Smoothies
View Recipe
Anti-Inflammatory Vegetable Soup
Avocado-Orange Salads
Heat 2 Tbsp. Gustare Vita olive oil in a 3-qt. saucepan over medium heat. Add 1 cup chopped celery; 4 medium carrots, chopped; ½ cup chopped yellow onion and 1 Tbsp. bottled minced garlic. Cook 5 to 7 minutes or until carrots are tender, stirring occasionally. Stir in 2 tsp. chopped fresh thyme, ½ tsp. Hy-Vee salt and ½ tsp. Hy-Vee black pepper; cook 1 minute. Stir in 1 (32-oz.) container Hy-Vee vegetable stock and 1 (8-oz.) pkg. sliced white mushrooms. Bring to a boil; reduce heat. Simmer, uncovered, 10 minutes. Stir in 2 cups tightly packed chopped curly kale; heat until kale is wilted. Serves 4 (1½ cups each).
Combine ¼ cup fresh navel orange juice, 1 Tbsp. chopped fresh cilantro, 1 Tbsp. honey and ¼ tsp. Hy-Vee salt in a small bowl; set aside. Arrange 1 avocado, seeded, peeled and sliced and 1 each blood and navel orange, peeled and sliced, on 2 serving plates. Drizzle juice mixture over avocado and orange slices. Sprinkle with ¼ cup Hy-Vee walnuts and garnish with additional cilantro, if desired. Serves 2.
Shore up your immune system with the right balance of vitamins and minerals. You’ll find high levels of these in produce, fish, whole grains, nuts and seeds.
FOODS THAT
SUPPORT YOUR
YOUR
IMMUNE
SYSTEM
FOODS THAT
SUPPORT
Shore up your immune system with the right balance of vitamins and minerals. you’ll find high levels of these in produce, fish, whole grains, nuts and seeds.
YOUR
IMMUNE
SYSTEM
FOODS THAT
SUPPORT
HARVARD.EDU
The Nutrition Source
Nutrition and Immunity
CLEVELAND CLINIC
8 Vitamins & Minerals You Need for a Healthy Immune System
Immune System
PIEDMONT
How Alcohol Affects the Body
WALNUTS.ORG
Why Are Walnuts Good For My Heart?
VIEW
SOURCES