How the Immune System Influences What We Eat

Minerals and vitamins: Iron, zinc, fatty fish, and bell peppers are good sources of iron, while lean meats and spinach are good sources of vitamin C and vitamin D, respectively, which boost immunological function.

Berry, leafy green, and nut-rich foods are excellent sources of antioxidants, which help the body fight oxidative stress and keep the immune system strong.

Yogurt, kefir, and kimchi are examples of probiotic foods, whereas foods like garlic, onions, and bananas are examples of prebiotics. Both types of foods help maintain a healthy gut, which is associated with better immune function.

Omega-3 Fatty Acids: These fatty acids, which are abundant in walnuts, flaxseeds, and fatty fish, help keep the immune system healthy by reducing inflammation.

Water and other hydrating meals help keep mucous membranes, the body's natural defenses against infections, in good working order.

Protein: The body's immune system relies on the protein found in foods like beans, lentils, lean poultry, fish, and lean meats to produce antibodies and cells.

A healthy immune system is a byproduct of a balanced diet that includes a wide range of foods from each food category.

Reducing the Capacity of White Blood Cells to Fend Off Bacteria: A Possible Negative Effect of Consuming Excess Sugar and Processed Foods on the Immune System.