FOODS THAT BOOST YOUR IMMUNE SYSTEM

Your immune system is at work every day to protect you from colds, the flu, and other infections—and you can help it along. Eating foods that supply vitamins A, C, and E, as well as other nutrients, gives your immune system a boost.

1. The benefits of berries: Blueberries, blackberries, strawberries, and elderberries taste great. They are also loaded with vitamin C and flavonoids (powerful plant compounds that boost immunity).

2. Eat green: Feature broccoli, kale, spinach, arugula, or Brussels sprouts on your dinner plate tonight for a healthy dose of vitamins A and C. The darker the green, the more nutrients for you!

3. The power of probiotics: Did you know that a large portion of your immune system resides in your gut? Yogurt, kefir (a yogurt drink), sauerkraut, and kimchi all supply good bacteria to strengthen your immune system via your intestinal tract.

4. Teatime: Even coffee lovers should consider a daily cup of green tea to get the benefits of its powerful immune-boosting compounds.

5. Think orange: What gives sweet potatoes, melons, carrots, mangoes, peaches, and butternut squash their brightly colored hues? Beta carotene! Eat yellow, red, and orange fruits and vegetables to get more of this immune-supporting nutrient.

6. Go nuts: A handful of nuts and seeds—like almonds, walnuts, chia seeds, or sunflower seeds—provides vitamin E, healthy fats, and other immune boosters.

7. Gifts from the sea: Salmon, tuna, and anchovies contain omega-3 fatty acids, which support the immune system.

For more advice on how to eat well, contact a health coach. Call 1-866-778-6073 (TTY: 711) or log in to MyHealth OnLine to chat with a health coach.

Copyright 2021 UPMC Health Plan Inc. All rights reserved.2021_PPP_OCT 20WP1489357 (MG) 1/7/21 PDF

Help your immune system help you.