Foods To Boost Your Immunity

Get vaccinated. Practice social distancing. Wear a mask. Wash your hands. 

These strategies can help prevent you from getting coronavirus and other illnesses. Boosting your immunity through food can also help maintain optimal health. While food isn’t a cure-all, adding certain foods to your diet can promote good health.

We spoke to Leslie Burman, RD, a registered dietitian, certified diabetes educator and licensed nutritionist in Boca Raton. She shared do’s and don’ts about foods that can help build immunity.

Do: Yogurt

We know vitamin D helps build strong bones. It’s also one of the most important and powerful nutrients to support the immune system. Other vitamin D–rich foods, says Burman, are fortified yogurt and kefir. Vitamin D is also in oily fish, which benefits blood pressure and heart health. Aim for at least one serving a day.

Do: Sweet Potatoes

This orange-fleshed vegetable is one of the richest natural sources of beta-carotene. Your body turns that into vitamin A, an immune-boosting nutrient that helps the body produce virus-fighting white blood cells. Eat one sweet potato a day to reap its benefits. Other vitamin-A rich foods include spinach, carrots, butternut squash, acorn squash and broccoli.

Do: Green Tea

Cancer-curbing green tea is packed with flavonoids, an antioxidant that boosts immunity and holds anti-inflammatory properties. It also offers EGCG, another powerful antioxidant that enhances immune function. Green tea is also a good source of the amino acid L-theanine, which may help produce germ-fighting compounds in your T cells (which are important to the immune system). Drink five servings a day, says Burman. Since this tea is caffeinated, avoid consumption near bedtime if you’re caffeine sensitive.

We know vitamin D helps build strong bones. It’s also one of the most important and powerful nutrients to support the immune system.

Don’t: Potato Chips

Chips are made with refined grains, which change your metabolic response and make you more susceptible to infections. They’re highly processed and low in nutrients, which may suppress the immune system when overeaten. “The bite leads to the bowl which leads to the binge,” Burman says.

Don’t: Excess Alcohol

A glass of wine at dinner is fine. Too much alcohol can be harmful. “Alcohol is truly a toxin,” says Burman. “It can truly exacerbate cancer.” It has also been linked to a higher susceptibility of pneumonia and sepsis. “Alcohol isn’t beneficial for the immune system.”