{"id":20603,"date":"2023-06-30T10:42:58","date_gmt":"2023-06-30T15:42:58","guid":{"rendered":"https:\/\/www.zocdoc.com\/blog\/?p=20603"},"modified":"2024-05-22T10:04:45","modified_gmt":"2024-05-22T15:04:45","slug":"foods-that-can-support-immune-health","status":"publish","type":"post","link":"https:\/\/www.zocdoc.com\/blog\/guides\/foods-that-can-support-immune-health\/","title":{"rendered":"Foods That Can Support Immune Health"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Your immune system experiences major changes with age \u2014 <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5291468\/\"><span style=\"font-weight: 400;\">often starting around age 60<\/span><\/a><span style=\"font-weight: 400;\">. Protection against infection, wound healing and vaccine response all decline. This makes it particularly important to <\/span><a href=\"https:\/\/www.zocdoc.com\/blog\/the-truth-about-boosting-your-immunity\/\"><span style=\"font-weight: 400;\">naturally boost your immunity<\/span><\/a><span style=\"font-weight: 400;\"> through supplements, exercise and sufficient amounts of nightly sleep.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are other ways to <\/span><a href=\"https:\/\/www.zocdoc.com\/blog\/how-to-support-your-immune-system\/\"><span style=\"font-weight: 400;\">support your immune system<\/span><\/a><span style=\"font-weight: 400;\">:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.umsystem.edu\/totalrewards\/wellness\/how-to-calculate-how-much-water-you-should-drink\"><span style=\"font-weight: 400;\">Drink 6-8 eight-ounce glasses of water<\/span><\/a><span style=\"font-weight: 400;\"> per day.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Participate in regular physical exercise and an active lifestyle.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Receive vaccinations for preventable diseases and illnesses.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Avoid activities like smoking and drinking excess alcohol.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Find productive strategies to manage stress.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Spend time outside enjoying natural environments.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">A healthy diet of nutrient-rich fruits and vegetables is also key to protecting your immune health. Consuming the right foods, in the right quantities, helps prevent disease, illness and other negative health conditions.<\/span><i><span style=\"font-weight: 400;\">\u00a0<\/span><\/i><\/p>\n<hr \/>\n<h2>Almonds<\/h2>\n<p><span style=\"font-weight: 400;\">Almonds are packed with a wide array of nutrients \u2014 including <\/span><a href=\"https:\/\/www.almonds.in\/why-almonds\/health-and-nutrition\/nutritional-value\"><span style=\"font-weight: 400;\">protein, iron, copper and magnesium<\/span><\/a><span style=\"font-weight: 400;\">. A single 30-gram serving has more vitamin E and calcium than any other type of nut. They\u2019re also free from salt and sodium, and particularly low in total sugar.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Despite their benefits, many people cannot eat almonds due to an allergy. Almonds are one of several common food allergies and account for <\/span><a href=\"https:\/\/corporate.thermofisher.com\/content\/diagnostics\/patient\/global\/en\/allergy-resources\/allergen-fact-sheet.html?allergen=almond\"><span style=\"font-weight: 400;\">9-15% of total tree nut allergies<\/span><\/a><span style=\"font-weight: 400;\">. People who consume almonds can experience <\/span><a href=\"https:\/\/www.betterhealth.vic.gov.au\/health\/conditionsandtreatments\/nut-allergies\"><span style=\"font-weight: 400;\">reactions like hives, cramps, and throat tightening<\/span><\/a><span style=\"font-weight: 400;\">. People with nut allergies should always read ingredient labels before consuming food products. <\/span><a href=\"https:\/\/www.zocdoc.com\/urgent-care\"><span style=\"font-weight: 400;\">Visit urgent care<\/span><\/a><span style=\"font-weight: 400;\"> if you experience symptoms of an allergic reaction to almonds.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Fortunately, there are other ways to obtain the health benefits that almonds offer. For example, other nuts like walnut and pumpkin seeds can replace almonds in popular recipes. Oat milk, an alternative to almond milk, is similarly <\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/oat-milk\"><span style=\"font-weight: 400;\">high in vitamins and calcium<\/span><\/a><span style=\"font-weight: 400;\">. Even one tablespoon of sunflower seed butter, a replacement for almond butter, <\/span><a href=\"https:\/\/www.cedars-sinai.org\/blog\/nut-butters.html\"><span style=\"font-weight: 400;\">is an excellent source of vitamin E<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<h2>Blueberries<\/h2>\n<p><span style=\"font-weight: 400;\">Blueberries are far more than a <\/span><span style=\"font-weight: 400;\">natural anti-aging treatment<\/span><span style=\"font-weight: 400;\">. They\u2019re also an ideal <\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/287710\"><span style=\"font-weight: 400;\">source of fiber, potassium, and vitamin C<\/span><\/a><span style=\"font-weight: 400;\">. Blueberries are a <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/31329250\/\"><span style=\"font-weight: 400;\">common source of antioxidants<\/span><\/a><span style=\"font-weight: 400;\">, which reduce your aptitude for disease and support eye, brain and gut health.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some research also suggests that blueberries are one of several <\/span><a href=\"https:\/\/www.health.harvard.edu\/nutrition\/eat-these-fruits-for-their-anti-inflammatory-benefits\"><span style=\"font-weight: 400;\">fruits that help reduce inflammation<\/span><\/a><span style=\"font-weight: 400;\">. They contain <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7765227\/\"><span style=\"font-weight: 400;\">phytochemicals<\/span><\/a><span style=\"font-weight: 400;\"> that naturally guard against disease, bacteria and associated inflammation.\u00a0<\/span><\/p>\n<h2>Broccoli<\/h2>\n<p><span style=\"font-weight: 400;\">Incorporating broccoli into your diet can help add valuable vitamins and minerals. Broccoli is <\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/266765#Health-benefits\"><span style=\"font-weight: 400;\">particularly high in vitamins K, A and E<\/span><\/a><span style=\"font-weight: 400;\">, and also contains healthy amounts of zinc and potassium.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The fiber in broccoli also supports gut and immune health. It lowers cholesterol levels and <\/span><a href=\"https:\/\/www.everydayhealth.com\/digestive-health\/experts-why-is-fiber-important.aspx\"><span style=\"font-weight: 400;\">keeps stool flowing smoothly through the digestive tract<\/span><\/a><span style=\"font-weight: 400;\">. Broccoli also contains <\/span><a href=\"https:\/\/www.mdanderson.org\/publications\/focused-on-health\/sulforaphane-benefits--how-leafy-veggies-like-broccoli-and-bruss.h13-1593780.html\"><span style=\"font-weight: 400;\">sulforaphane<\/span><\/a><span style=\"font-weight: 400;\">, a compound that eliminates toxins and protects against conditions like cancer and diabetes. Sulforaphane also plays a role in <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7867070\/\"><span style=\"font-weight: 400;\">strengthening immune cells against inflammation<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<h2>Dark chocolate<\/h2>\n<p><span style=\"font-weight: 400;\">Many people know dark chocolate as a delicious treat. Perhaps fewer people recognize dark chocolate as a healthy food item with numerous health benefits. Dark chocolate contains minerals like magnesium and iron that <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8840645\/\"><span style=\"font-weight: 400;\">support both passive and active facets of your immune system<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Dark chocolate is <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3566565\/\"><span style=\"font-weight: 400;\">rich in prebiotic fiber<\/span><\/a><span style=\"font-weight: 400;\">, with polyphenols that <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5925142\/\"><span style=\"font-weight: 400;\">counteract both toxicity and tumor growth<\/span><\/a><span style=\"font-weight: 400;\">. It also contains less sugar than milk chocolate, reducing any inflammation caused by high sugar intake. <\/span><a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/food-features\/dark-chocolate\/\"><span style=\"font-weight: 400;\">Dark chocolates with at least 70% cocoa content<\/span><\/a><span style=\"font-weight: 400;\"> are especially beneficial for immune system defense.<\/span><\/p>\n<h2>Fatty fish<\/h2>\n<p><span style=\"font-weight: 400;\">Fish like anchovies, salmon, and bass are <\/span><a href=\"https:\/\/www.heart.org\/en\/healthy-living\/healthy-eating\/eat-smart\/fats\/fish-and-omega-3-fatty-acids\"><span style=\"font-weight: 400;\">excellent sources of omega-3 fatty acids<\/span><\/a><span style=\"font-weight: 400;\">. They also improve immune system functionality by repairing tissue and <\/span><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Omega3FattyAcids-HealthProfessional\/\"><span style=\"font-weight: 400;\">reducing the possibility of developing a chronic disease<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are a few other types of fatty fish that can improve your immune health:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mackerel;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tuna;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sardines;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Herring;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Trout;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Eels;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Whitebait.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Adding fatty fish to your diet is a great way to improve your immune defense. Two servings of fish each week also improves protein, iodine, and potassium intake.<\/span><\/p>\n<h2>Garlic<\/h2>\n<p><span style=\"font-weight: 400;\">Garlic has <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/11238795\/\"><span style=\"font-weight: 400;\">long been used for a variety of health purposes<\/span><\/a><span style=\"font-weight: 400;\">. Research shows that garlic <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4417560\/\"><span style=\"font-weight: 400;\">boosts the immune system and reduces inflammation<\/span><\/a><span style=\"font-weight: 400;\">. It is also high in an active compound called allicin, which <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7697950\/\"><span style=\"font-weight: 400;\">lowers blood glucose levels<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Garlic has been found to <\/span><a href=\"http:\/\/www.bioline.org.br\/pdf?md02016\"><span style=\"font-weight: 400;\">improve white blood cell counts in the body<\/span><\/a><span style=\"font-weight: 400;\">. White blood cells target and destroy viruses and other attacks that could compromise your health. This directly improves your body\u2019s response when facing illness, disease or injury.<\/span><\/p>\n<h2>Ginger<\/h2>\n<p><span style=\"font-weight: 400;\">Many people use ginger as a spice to improve dishes like curry and stew. However, ginger also has strong ties to gut health and your immune system. Its <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23123794\/\"><span style=\"font-weight: 400;\">antiviral properties<\/span><\/a><span style=\"font-weight: 400;\"> help protect against a wide range of illnesses, <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8492833\/\"><span style=\"font-weight: 400;\">from respiratory disease to COVID-19<\/span><\/a><span style=\"font-weight: 400;\">. Ginger can also help reduce chronic inflammation associated with conditions like <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3665023\/\"><span style=\"font-weight: 400;\">cancer, heart disease and Alzheimer\u2019s<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Many doctors find gut disorders <\/span><a href=\"https:\/\/www.zocdoc.com\/blog\/gut-disorders-can-be-a-diagnostic-puzzle\/\"><span style=\"font-weight: 400;\">challenging to diagnose and treat<\/span><\/a><span style=\"font-weight: 400;\">. Gut issues often cause discomfort and <\/span><a href=\"https:\/\/news.weill.cornell.edu\/news\/2020\/02\/gut-microbiome-controls-blood-glucose-levels-through-the-liver\"><span style=\"font-weight: 400;\">elevate blood sugar levels<\/span><\/a><span style=\"font-weight: 400;\">, even impairing cognitive function. Ginger is an effective remedy to alleviate each of these symptoms \u2014 reducing blood sugar, <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25049196\/\"><span style=\"font-weight: 400;\">improving brain response<\/span><\/a><span style=\"font-weight: 400;\">, and alleviating pain.<\/span><\/p>\n<h2>Green tea<\/h2>\n<p><span style=\"font-weight: 400;\">Green tea is perhaps the most popular beverage associated with <\/span><a href=\"https:\/\/www.zocdoc.com\/blog\/exploring-the-benefits-of-green-tea\/\"><span style=\"font-weight: 400;\">health benefits<\/span><\/a><span style=\"font-weight: 400;\">. It encourages the growth of healthy bacteria in the gut, which directly improves the health of your immune system. Green tea also hosts antioxidants like <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6017297\/\"><span style=\"font-weight: 400;\">catechins<\/span><\/a><span style=\"font-weight: 400;\"> and <\/span><a href=\"https:\/\/www.health.harvard.edu\/heart-health\/flavonoids-the-secret-to-health-benefits-of-drinking-black-and-green-tea\"><span style=\"font-weight: 400;\">flavonoids<\/span><\/a><span style=\"font-weight: 400;\">, both of which <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3831543\/\"><span style=\"font-weight: 400;\">reduce your probability of developing heart disease<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Many people trust green tea to help them fight off a cold or flu. Its antiviral properties treat common illnesses and <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7367004\/\"><span style=\"font-weight: 400;\">serious conditions like COVID-19<\/span><\/a><span style=\"font-weight: 400;\">, helping preserve immune functionality and restoring health after it is compromised.<\/span><\/p>\n<h2>Spinach<\/h2>\n<p><span style=\"font-weight: 400;\">Packed with <\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/270609\"><span style=\"font-weight: 400;\">vitamin C, folate and antioxidants<\/span><\/a><span style=\"font-weight: 400;\">, spinach is a secret weapon in immune system defense. It contains vitamins A and C \u2014 two critical nutrients in your body\u2019s fight against disease and illness. It also helps your body produce red blood cells, cells that clear pathogens and remove carbon dioxide.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Spinach can do far more than protect your immune system. Regular servings of spinach help to <\/span><a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/10.1002\/mnfr.201200117\"><span style=\"font-weight: 400;\">reduce your risk of cancer<\/span><\/a><span style=\"font-weight: 400;\"> and actively <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19478471\/\"><span style=\"font-weight: 400;\">improve your bone mass<\/span><\/a><span style=\"font-weight: 400;\">. To preserve these health benefits, make sure to only slightly cook spinach or eat it raw. Sneak it into a smoothie, salad or entree for added immune defense.<\/span><\/p>\n<h2>Turmeric<\/h2>\n<p><span style=\"font-weight: 400;\">Like ginger, turmeric is a spice with deep medicinal benefits. Internally, turmeric can protect your immune system by <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4928023\/\"><span style=\"font-weight: 400;\">improving white blood cell production<\/span><\/a><span style=\"font-weight: 400;\">. It also reduces swelling from chronic diseases and lowers your risk for heart disease. Externally, turmeric offers antioxidants that <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27213821\/\"><span style=\"font-weight: 400;\">improve skin health<\/span><\/a><span style=\"font-weight: 400;\">. It can also prevent skin cell oxidation, slowing the aging process and preserving skin elasticity.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Incorporate turmeric into a variety of dishes to yield its benefits. Turmeric blends well into beverages and smoothies. Some people apply turmeric to the surface of their skin to <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6770633\/\"><span style=\"font-weight: 400;\">relieve skin disorders<\/span><\/a><i><span style=\"font-weight: 400;\">.<\/span><\/i><\/p>\n<h2>Yogurt<\/h2>\n<p><span style=\"font-weight: 400;\">Yogurt is fermented, with probiotic bacteria that help to <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6508936\/\"><span style=\"font-weight: 400;\">continually balance gut health<\/span><\/a><span style=\"font-weight: 400;\">. It helps to reduce your risk of infection by neutralizing harmful viruses before they evolve. This helps prevent damaging bacteria from ever taking root in your gut.<\/span><span style=\"font-weight: 400;\">Preventing harmful bacteria helps make your immune system\u2019s role easier. <\/span><a href=\"https:\/\/www.yogurtinnutrition.com\/what-are-the-digestive-benefits-of-yogurt\/\"><span style=\"font-weight: 400;\">Yogurt also helps break down food particles<\/span><\/a><span style=\"font-weight: 400;\">, improving the pace and completeness of the digestion process. When <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5227968\/\"><span style=\"font-weight: 400;\">combined with foods with prebiotics<\/span><\/a><span style=\"font-weight: 400;\">, like fruit, yogurt fulfills a wide array of vitamins and minerals the body needs. A healthy diet makes it even more difficult for disease and illness to affect your body\u2019s homeostasis.<\/span><\/p>\n<hr \/>\n<h1 style=\"text-align: center;\">Need a doctor? Find one on <a href=\"https:\/\/www.zocdoc.com\/\">Zocdoc<\/a>.<\/h1>\n","protected":false},"excerpt":{"rendered":"<p>Immune-boosting foods contain vitamins, nutrients, and minerals that support immune system development and function.<\/p>\n","protected":false},"author":82,"featured_media":20406,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[227],"tags":[106,83],"class_list":["post-20603","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-guides","tag-treatment","tag-wellness","reviewer-dr-nassim-assefi"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Foods That Can Support Immune Health - Guides<\/title>\n<meta name=\"description\" content=\"Immune-boosting foods contain vitamins, nutrients, and minerals that support immune system development and function.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.zocdoc.com\/blog\/guides\/foods-that-can-support-immune-health\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Foods That Can Support Immune Health - 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