A healthy immune system serves as a protective network that helps the body combat viruses, infections and disease. Numerous factors affect a person's immune system, including lifestyle habits, age, stress and genetics. A nutrient-rich dietary lifestyle can help strengthen the immune system and lead to improved wellness. Guidance from a doctor or qualified nutritionist is suggested prior to making significant dietary changes.
Fruits and Vegetables
Fruits and vegetables are rich sources of vitamins, minerals and antioxidants--nutrients known to support immune system function. The American Dietetic Association recommends regular consumption of antioxidants, such as vitamins C and carotenoids, as a helpful means of preventing disease-causing damage to the body's healthy cells. Vitamin C-rich foods include oranges, grapefruits, tangerines, strawberries, sweet bell peppers, tomatoes, broccoli and potatoes. Cartenoids, such as beta-carotene, lycopene and lutein, are found in dark leafy greens, tomatoes, carrots, Brussels sprouts, sweet potatoes, winter squash, spinach and broccoli. As a rule of thumb, fresh, colorful fruits and vegetables provide the greatest amounts of antioxidants. The ADA suggests eating 2 cups of fruit and 2 1/2 cups of vegetables daily in order to fulfill nutritional needs.
Whole Grains
Whole grains also provide an array of vitamins and minerals that contribute to immune system function. Whole grains provide glucose, the body's primary energy source, and valuable amounts of dietary fiber. The Cleveland Clinic recommends added fiber intake as an important step toward strengthening the immune system. Examples of whole grains include oats, whole wheat, bulghur, spelt, brown rice, wild rice and popcorn. Foods made from whole grains, such as 100 percent whole grain bread, cereals and snack foods, provide similar benefits. Whole grains also provide vitamin E--an antioxidant recommended by the ADA for immune system strength.
Fatty Fish
Fatty fish, such as tuna, salmon, mackerel, halibut and sardines, contain omega-3 fatty acids. According to the Cleveland Clinic, replacing saturated fats, such as those found in fatty red meat, whole milk and deep-fried foods, with omega-3 fats can improve immune system function. Omega-3 fats can reduce inflammation associated with viruses, infections and disease. The body needs omega-3 fats but can't produce them. Thus, they must be reaped from food or supplement sources. Fatty fish are considered prime contributors of omega-3s, though fish oil supplements provide similar benefits. People who do not consume fish regularly or at all can depend upon other foods that provide omega-3 fatty acids, such as ground flaxseed, walnuts and canola oil.
