What Foods Are Good For The Immune System? | Health, Nutrition & Diet Tips

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. 

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