With peak cold and flu season upon us and the emergence of the Omicron variant of COVID-19, it’s more important than ever to do what you can to keep your immune system in prime condition. When your immune system is strong, you’re prepared to fight off illnesses that come your way. One of the best ways to protect your immune system is through a nutrient dense diet. But with as busy as life is for most people, you may feel overwhelmed when it comes to knowing what foods you should be eating regularly, especially if you want a stronger immune system.
According to Paul Kriegler, RD, CPT, a registered dietitian at Life Time, the most important thing is to focus on a fulfilling diet, and not getting so caught up in restriction. “Aiming for optimal nutrition means not approaching each day or each meal with a restrictive “dieting” mindset. You don’t need to fear calories, fat, or certain food categories,” He says, “Choose sources of nutrition based on their ability to provide more optimal amounts of nutrients to help you feel and function at your best and satisfy your energy and appetite needs.” As a matter of fact, research has shown that restricting calories for a prolonged period of time can lower white blood cell counts in your body, which reduces your immune system’s resillience.
It can be easy to get caught up in what you shouldn’t be eating and having an all or nothing mindset, but eating a nutrient dense diet is more important, and will at the end of the day make you stronger! What nutrients does your immune system crave the most? According to Kriegler, one of the best is Folate. “Folate is a water-soluble vitamin involved in replication of all cells, including immune system cells. It’s also important for producing sufficient cell-mediated antibodies and natural killer (NK) cells (adaptive immunity).”
What foods are the most rich in Folate? “You should definitely be eating cruciferous vegetables – think broccoli, cauliflower, arugula, bok choy, kale, turnips, cabbage and brussels sprouts, etc.” Says Dr. Andrew Odegaard, Associate Professor of Epidemiology and Biostatistics at the University of California, Irvine. Most cruciferous vegetables are a great source of Folate, and are incredibly versatile when it comes to preparation. From steaming to roasting to sautéing in a pan, there are lots of options so that meal time is never boring!
At the end of the day, being sure to eat a balanced diet and knowing how many calories you need every day is the first step in protecting yourself and your immune system. Getting a variety of fruits and vegetables, especially ones that are rich in Folate, is also a way you can boost your immunity. Starting small and focusing on progress instead of perfection is the way to make sustainable change in your diet and lifestyle, so you can look and feel your best.
