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No single food is going to prevent you from getting sick but focusing on an overall nutrient-rich dietary pattern and healthier lifestyle behaviours, like adequate sleep, hand-washing, physical activity, and stress management, can help keep your immune system working at its best.
Although many people fall into the trap of believing that an endless supply of supplements is the gateway to a pristine immune system, just about any dietitian will tell you that you should first try boosting your immunity with solid, wholesome foods and healthy teas.
First and foremost, Vitamin C is an essential vitamin, meaning that your body cannot create this micronutrient on its own and therefore, must obtain it through diet in order to get all of the impressive benefits.
Protein is a must. High-protein foods like seafood, chicken, beans, unsalted nuts and seeds can be beneficial for your immune health. Experts tout eggs as one of the best options, thanks to their variety of bioactive compounds that can influence anti-inflammatory pathways in the body.
Other protein-rich foods, including ready-to-drink protein shakes, can also work to boost immunity.
In addition to being a good source of protein, salmon is a healthy fatty fish packed with vitamin D which helps in regulating and strengthening immunity and can help prevent respiratory tract infections.
Milk and 100 percent juices that are fortified with vitamin D can also be a good source of this immune-boosting nutrient.
Oysters contain more zinc per serving than any other food.
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