Introduction
One of the most common questions I get this time of the year is what to eat or take as a supplement to help improve immunity and prevent getting sick. This is an excellent question because having a strong immune system is critical in winter when our bodies aren’t as resilient. We spend more time indoors and may be exposed to more bacteria and viruses.
There is a strong connection between nutrition and immunity, so the good news for you is that we can improve our health by altering the foods we consume in the winter months. Certain nutrients in our food can help maintain the body’s defenses and support a stronger immune response.
There are three ways I want to share with you to improve your immunity this winter through intentional changes to your diet. This can be done by focusing on foods that contain flavonoids, eating a more plant-based diet, and consuming probiotic-rich foods. This article will discuss these strategies in more detail and provide practical ways to get started.
The role of nutrition in immune health
Several key nutrients strengthen our immunity including vitamins C, D, A, E, and all of
the B vitamins. Minerals such as zinc, iron, and selenium also play a vital role in enhancing immune function in the body. Adding omega-3 fatty acids to the diet can help regulate inflammation and support immune function. Omega-3 fats can be found in fatty fish such as wild salmon and canned mackerel, and plant foods such as ground flaxseed, chia seeds, hemp seeds, and walnuts. These nutrients can be found in a healthy diet with plenty of fruits, vegetables, and other plant-rich foods.
Flavonoid-rich foods for immune support
What are flavonoids? They are plant compounds with antioxidant and anti-inflammatory properties. These compounds are found mainly in fruits, vegetables, and beverages like tea and coffee. Flavonoids also can act as antivirals and antimicrobials in the body, making them excellent for reducing the incidence of upper respiratory tract infections. Since flavonoids reduce oxidative stress in the body, they also enhance the function of immune cells (Somerville et al., 2016).
Over 5,000 different flavonoid compounds are found in plants, but five main subclasses
exist. These five subclasses include anthocyanins, flavanones, flavones, flavonol, and flavan-3-ol. If you want to learn more about the subclasses of flavonoids and specific food sources high in each, look at this resource from the Linus Pauling Institute. Some of the best sources of flavonoids for winter include citrus fruits such as oranges, grapefruit and lemons, berries such as blueberries, cranberries, and raspberries, green and herbal teas, leafy greens such as kale and spinach, and dark chocolate. Simply increasing your overall intake of fruits and vegetables during the winter months will increase your overall intake of flavonoids.
Benefits of plant-based diets for immune health
If you are curious about the best type of diet for immune health, consider a plant-based diet such as the Mediterranean, DASH, or vegetarian/vegan diet. The key reason these diets have been shown in research to improve immune health is the inclusion of whole foods that are minimally processed, such as fruits, vegetables, beans, nuts/seeds, and whole grains that contain high amounts of flavonoids and other beneficial plant compounds. Plant-based diets also are high in vitamins, minerals, antioxidants, and fiber-rich foods that help with gut health (Aleksandova et al., 2021).
Some of the best winter friendly plant-based foods include root veg such as sweet potatoes and carrots, leafy greens such as kale and spinach, and legumes.
Probiotic foods for a healthy gut and immune system
The immune system and the gut are closely tied together, with approximately 70-80% of the immune system residing in the digestive tract. The beneficial bacteria in the gut interact with immune cells to help regulate how the immune system responds and supports the body. When the collection of gut bacteria is healthy and robust, anti-inflammatory compounds can be made to protect the body and regulate the immune system. Healthy gut bacteria also produce compounds called short-chain fatty acids (SCFAs) that lower inflammation and regulate immune cells.
The best way to improve the production of healthy bacteria in the gut is to focus on eating plant-rich foods that contain fiber and include probiotic-rich foods. Certain plant foods are superstars in encouraging the growth of healthy bacteria because they are considered prebiotics. Some of these include onions, garlic, bananas, and asparagus. Foods that naturally contain probiotics include plain yogurt, kimchi, sauerkraut, and miso. All foods that contain fiber will play a role in shaping a healthy gut microbiome. Whole foods such as fruits, vegetables, whole grains, legumes, and nuts/seeds all contain fibers, and adding various foods works best to create a diverse collection of healthy bacteria in the gut.
Practical ways to incorporate these foods this winter
I want to share a few easy ideas for getting more focused on adding some of these plant-rich foods to your diet to increase your immunity.
1. Make a smoothie any time of the day, not just for breakfast. Add berries, leafy greens, and yogurt to a blender with a little almond milk or water for a quick snack or breakfast. Using frozen fruit makes this easy and convenient.
2. A hearty soup for lunch or dinner is a great way to include more legumes and vegetables. A vegetable broth base with lentils, sweet potatoes, and kale is an excellent combination.
3. Warm herbal teas are another easy way to increase flavonoid intake. Try black or
green tea with added spices or citrus. Other great options include hibiscus, rooibos, chamomile, peppermint, or dandelion root tea. Some flavonoid-rich additions to your tea include lemon, freshly grated ginger, cinnamon, or some raw honey.
4. An easy way to add more probiotic-rich foods is to make a pan of roasted root vegetables and add some kimchi or miso.
Conclusion
Improving immunity this winter is a journey that begins by nourishing the body with thoughtful dietary choices. Adding flavonoid-rich foods such as berries, herbal teas, and dark leafy greens can increase antioxidant levels in the body to boost the immune system. Plant-based diets can help provide more fiber, vitamins, and minerals to support the immune system and promote healthy gut bacteria. Probiotic-rich foods further enhance gut health, which can increase immune support.
Combining all of these strategies will help you promote long-term vitality and resilience. Why not start today with one small intentional change, and you will notice significant benefits over time?
References
Aleksandrova, K., Koelman, L., & Rodrigues, C. E. (2021). Dietary patterns and biomarkers of oxidative stress and inflammation: A systematic review of observational and intervention studies. Redox Biology, 42, 101869. https://doi.org/10.1016/j.redox.2021.101869
Somerville, V. S., Braakhuis, A. J., & Hopkins, W. G. (2016). Effect of flavonoids on upper respiratory tract infections and immune function: A systematic review and meta-analysis. Advances in Nutrition, 7(3), 488–497. https://doi.org/10.3945/an.115.010538
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