Lots of people are asking me
how to keep their immune system functioning well this winter. But it’s important to remember that there are no single foods or specific diets that will ‘boost’ your immunity, despite what you might read online. In the UK there are no foods or drinks that are allowed to make claims that they protect against infection. The nutrients that keep our immune system working well include vitamins A, B6, B12, C and D as well as copper, folate, iron, selenium and zinc. This doesn’t mean that you need
to be taking supplements - and some vitamin supplements can be harmful if taken in large doses. Instead, focus on getting these nutrients from a healthy, varied diet including fruits and vegetables, nuts and seeds, wholegrains, dairy products or fortified alternatives, and meat, fish or plant proteins like pulses. The exception to this is vitamin D, which is mostly produced from exposure to sunlight. To make sure that we’re getting enough year-round it’s recommended that we all consider
taking a daily 10-microgram supplement in autumn and winter. This is even more important if you don’t go outside very much or cover most of your skin. Although research is still in its early stages, a healthy gut microbiome (the range of bacteria and other organisms in your intestine) has also been linked to a role in our
immune system. The best way to achieve this is to have a wide variety of high-fibre plant-based foods like fruit and vegetables, wholegrains, nuts, seeds, beans and lentils. Fermented foods like live yoghurt or kefir might also be helpful. Try adding an extra portion of vegetables to your main meal, and take a look at our tips on eating more pulses. As well as helping to support
your immune system, eating this way can help you feel better, and is great for your heart health too. Updated October 2022 Meet the expertVictoria Taylor is a registered dietitian with more than 20 years’ experience. Her work for the NHS focused on weight management and community programmes for the prevention of cardiovascular disease. At the BHF she advises on diet and nutrition. More useful informationYour immune system is your first line of defense when you’re battling a common cold, flu or other cold-weather illness. Your immune system helps you heal and stay well. To work well your immune system needs healthful foods, exercise and low stress. But, be careful because too much of an inflammatory response can lead to chronic (long term) illnesses such as diabetes, heart disease and some cancers. So how can you support your immune system and balance its response so you get and stay healthy? Here are six healthy living strategies you can use to boost your immune system:
Water is essential for immune healthWater is still the best thing you can drink. Each person varies, but aim to drink eight, 8-ounce glasses of water a day. That can be hard to do. Your body get dehydrated after hours of sleep, so drink a glass of water right away when you wake up. If you struggle with drinking enough water, set reminders throughout the day or drink a glass of water before each meal. Caffeine-free hot tea can count as part of your daily water tally. Exercise regularly to strengthen immunityExercise is essential to preventing chronic illnesses such as heart disease and high blood pressure, and to keep your weight in control. Exercise also contributes to a healthy immune system. It promotes good blood circulation, which helps your immune system do its job more efficiently. Reduce stress for increased immune functionDaily stress can overwork your immune system and drain your ability to stay healthy. Big and little daily stressors can constantly push your immune system. That’s why it’s important to take time for self-care. Make time eachday to dothings to "refill your tank." Self-care varies from person to person. It can include setting aside time to read, meditate, talk a walk, do a hobby or get a massage. Discover the benefits of mindfulness Sleep, a natural immunity boosterSleep is essential for the health of your body and brain. When you don’t get enough sleep your natural immune cells go down, and inflammation cells go up. Good sleep helps strengthen your immune system. Adults should try for at seven to eight hours of sleep a day. Children and teens need more sleep. Food and drink to boost your immune systemA healthful diet is important to a healthy immune system. An eating plan that focuses on plants, fiber, protein and healthful fats can help you feel better and heal faster. Protein also is essential to a body that is healing. Some of the best foods to boost immunity contain probiotics, live bacteria and yeasts that are good for your gut health, and digestive system. Probiotics can be found in fermented and cultured foods. Look on the food label for "live active cultures". Some
foods that contain probiotics are:
If you want to explore taking a probiotic supplement, talk to your health care provider. A variety of options are available in the vitamin section of grocery and natural food stores. Eat colorful foods that boost your immune systemEating a healthy, balanced diet can help keep you well. Eat a rainbow of vegetables and fruits daily to ensure you're getting a variety of nutrients. Lean proteins and complex carbohydrates, like brown rice and quinoa, are also part of a healthy diet. Reduce how much you consume of processed foods, sugar and beverages that have few nutrients such as soda and alcoholic drinks. Nutritional and health benefits that can boost your immune system. If you want advice on how to get and stay health talking with your health care provider is a good first step. If you don’t have a primary care provider, Allina Health can help you get care now.
 What boosts your immune system the most?Healthy ways to strengthen your immune system. Don't smoke.. Eat a diet high in fruits and vegetables.. Exercise regularly.. Maintain a healthy weight.. If you drink alcohol, drink only in moderation.. Get adequate sleep.. Take steps to avoid infection, such as washing your hands frequently and cooking meats thoroughly.. How can I boost my immune system in 24 hours?Zinc, selenium and vitamin D are known for boosting the immune system. Specifically, a 2013 review of 17 studies found that taking zinc supplements within 24 hours of the onset of symptoms reduces the duration of common cold symptoms. Tip to remember: Supplements are beneficial in moderation.
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Best thing to boost your immune system
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