In a world where seasonal changes bring a host of illnesses, having a strong immune system is more important than ever. While several factors can influence the strength of our immune system, diet is undoubtedly a key element. There's no magic food that will make us immune to all diseases, but making informed choices can certainly help us better protect ourselves.
Vitamins and minerals are essential for boosting your immune system, a particular necessity in the ever-changing North American climate. Fruits and vegetables are obvious sources of vitamins A, C, and E. But don't forget about milk, salmon, and eggs for vitamin D. For minerals like zinc and magnesium, look to legumes, nuts, and seeds. A morning smoothie rich in these elements can be an excellent addition to your routine.
It's time to break the myth: not all fats are to be avoided. Omega-3 fatty acids, found notably in fish, flaxseeds, and nuts, have anti-inflammatory properties. Add salmon or trout to a pasta salad, bake it, or even include it in fish tacos to incorporate more omega-3s into your diet.
We often talk about a balanced diet as if it's a strict regimen to follow, but it's more of an invitation to explore a variety of foods. On your next grocery shopping trip, opt for a vegetable or fruit you've never tried before. This will add diversity and novelty to your meals.
Water is our simplest and most neglected ally. Proper hydration contributes to all bodily functions, including the immune system. Replace a sugary drink with a large glass of water flavored with a slice of lemon for a refreshing taste and zero added sugar.
Probiotics, often found in fermented foods like yogurt and sauerkraut, are excellent allies for our immune system. Incorporate fermented foods into your meals, like kimchi in your rice bowls or natural yogurt in your smoothies.
Diet is not the only variable that impacts our immune system, but it is certainly one of the most modifiable. By opting for a rich and diverse diet, we put all the chances on our side to stay in good health.
If you're ready to optimize your diet and boost your immune system, book your first appointment with a dietitian-nutritionist at TeamNutrition today. If you're already a subscribed member of Bonjour-santé, take advantage of a 25% discount on your first consultation. We look forward to contributing to your well-being!
