Colder months are associated with more colds, flus, and sniffles, but that doesn’t have to be the case.

Dietitian Kayla Farrell of FRESH Communications recently said News week her best foods to eat — and avoid — to help the immune system do its job during fall and winter.

The Best Foods to Eat to Prevent Disease

1. Salmon

The first is salmon, with Farrell saying that “oily fish, like salmon, is a quality protein choice with high levels of omega-3 fatty acids that also help reduce inflammation.”

While much immunity advice focuses on “boosting” the immune system, excessive immunity can lead to high levels of chronic inflammation, a risk factor for diseases such as type 2 diabetes, obesity and heart disease.

So foods like salmon, rich in anti-inflammatory compounds like omega-3, can help restore balance.

Farrell said she prefers salmon from Chile “because it’s particularly high in those powerful omega-3s and low in mercury.”

2. Greek yogurt

Farrell’s second choice was Greek yogurt, preferably plain, with no added sugars, and served with toppings such as fresh fruit and nut butter.

“Greek yogurt contains probiotics, which are healthy bacteria that support a balanced gut microbiome,” she said. “A healthy gut is linked to better mental and cognitive health, better digestion, decreased inflammation and a strong immune system.”

3. Citrus

Farrell said that “fruits like oranges, lemons and grapefruit are rich in vitamin C and antioxidants that support immune function.” Vitamin C is often recommended by dietitians and nutritionists as a key micronutrient to support immunity.

She also recommended eating whole fruits, rather than drinking juice, to benefit from the fiber as well.

4. Turmeric

Farrell said turmeric contains “a powerful anti-inflammatory compound called curcumin” which can help the body fight infections. She recommended pairing it with black pepper to improve the spice’s ability to be absorbed by the body.

5. Protein sources

“Not getting enough protein can weaken the immune system,” Farrell said. “A lot protein sources like beefSeafood and eggs also contain high amounts of zinc, an essential micronutrient that plays a key role in maintaining immune function. »

6. Fresh garlic

Farrell said fresh garlic was known for its role in the immune system and research had indicated the vegetable could help the body “maintain optimal immune function and fight off viruses and infections”.

7. Fresh ginger

Another great food for balancing the immune system, Farrell said ginger “is known for its anti-inflammatory and antioxidant properties that overall improve the body’s immune response.”

She added that the spicy root also proved to be effective to treat nausea or stomach upset.

8. Green tea

“This drink is rich in powerful antioxidants, known as catechins, which protect cells from damage and thus support immune function,” Farrell said. “Green tea also contains the amino acid L-theanine, which may improve immune function. »

9. Broccoli

Farrell recommended this “nutrient-rich food” due to the levels of vitamins C and K it contains. She also suggested “steaming broccoli for additional health benefits.”

10. Bell pepper

Farrell said peppers are “packed with vitamins A and C” and “these colorful vegetables also contain antioxidant properties that can help support the immune system.”

What to avoid for better immunity

However, it’s not just about knowing what you need to eat to support the immune system. There are also foods that we should not eat if we want to avoid getting sick, such as fried and processed foods.

“Fried and processed foods are typically high in unhealthy fats, salt and preservatives that can contribute to inflammation and suppress immune function,” Farrell said.

She added: “These foods often contain compounds called advanced glycation end products (AGEs) which occur during high temperature cooking, such as frying. » AGEs, Farrell said, could “negatively affect the gut microbiome, which plays a key role in immune health.”

Excess alcohol was also out of reach for those wanting to improve their immune health. Farrell said alcohol could cause dehydration and inflammation, disrupt sleep and alter the gut microbiome, which could inhibit immune function.

And finally too much caffeine could also cause dehydration, disrupt sleep, increase stress levels and potentially “impair the body’s production of white blood cells, which is essential to the body’s overall immune response,” Farrell said.

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