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.
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.
- Milled flaxseeds or flaxseed oil.
- Pumpkin seeds.
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.
- Nuts and seeds.
- Olive oil (in moderation).
- Whole grains.