What Foods Are Good For The Immune System? | Health, Nutrition & Diet Tips
1. Reduce saturated fats
Saturated fats cause inflammation, so reduce your intake now — before you get sick. They’re found in:
Baked goods, such as cookies and cakes.
Full-fat dairy, including cream, cheese and butter.
Lard.
Palm oil.
Red meat.
2. Avoid trans fats
Trans fats are bad for your heart and cause inflammation. Try to eliminate them from your diet altogether by avoiding foods that contain “partially hydrogenated” oils, even if the label says “zero grams of trans fat per serving.” Food manufacturers can make this claim if the product has up to 0.5 grams of trans fat per serving.
Many food manufacturers have eliminated trans fats from their products, but some packaged foods and baked goods still contain them, such as:
Biscuits.
Cookies.
Crackers.
Doughnuts.
Margarine.
Pie crusts.
3. Increase omega-3 fats
Eat more omega-3 fats to keep your immune system in good shape. Fatty fish are a good source of this anti-inflammatory fat, so consider eating:
Albacore tuna.
Herring.
Mackerel.
Salmon.
Sardines.
Trout.
Some fish contain mercury and other contaminants that can be harmful to babies before birth or children. Pregnant or nursing women and parents of small children should check with a doctor about eating fish.
Some plant foods also contain omega-3s:
Canola oil.
Chia seeds.
Edamame.
Milled flaxseeds or flaxseed oil.
Pumpkin seeds.
Walnuts.
4. Go Mediterranean
One diet stands out as an immune booster. “I’m a big fan of the Mediterranean diet,” says Dr. Calabrese. “It’s a great diet for immune health.”
The Mediterranean diet refers to the traditional eating patterns of people who live near the Mediterranean sea. Eating a Mediterranean diet means having lots of:
Fruits and vegetables.
Lean proteins like fish and poultry.
Legumes.
Nuts and seeds.
Olive oil (in moderation).
Whole grains.
What to Eat to Boost Your Immune System