Lauren Manaker is an award-winning registered dietitian-nutritionist and MegaFood Brand Ambassador, with a Master of Science in Clinical Nutrition.
Keeping your immune system in top shape is a year-round priority. While factors like sleep and stress management are important for immune health support, what you eat plays an important role, as well.
As a Registered Dietitian, I'm here to share some simple, practical tips to help support your immune health through diet and targeted supplements. These are not drastic changes, but rather, easy additions you can weave into your daily life.
Immune-Supporting Foods
Nourishing your body with the right foods is a foundational step for immune support. Many powerful nutrients are readily available in delicious and common ingredients. Here are a few of my favorites that are easy to find and prepare.
100% Orange Juice
A glass of 100% orange juice is more than just a breakfast staple: it's a convenient and potent source of Vitamin C. This essential antioxidant is well-known for its role in supporting various cellular functions of the immune system.
Including a small glass with your morning meal is a simple way to get a head start on your daily Vitamin C needs and stay hydrated.
Strawberries
Strawberries are another fantastic source of Vitamin C. Just one cup provides more than a day's worth of this key nutrient. Beyond Vitamin C, these berries are packed with polyphenols, which are beneficial plant compounds that act as antioxidants in the body.
You can blend them into a smoothie, slice them over a salad, mix them into yogurt, or simply enjoy them on their own as a sweet snack.
Miso Soup
The connection between gut health and immune health is significant, as a large portion of your immune system resides in your gut. Miso soup, a traditional Japanese dish made from fermented soybeans, is a natural source of probiotics. These beneficial bacteria help maintain a healthy balance in your gut microbiome, which is key for a properly functioning immune system.
Plus, enjoying a warm bowl of miso soup is a comforting way to increase your fluid intake and stay hydrated (another factor that supports immune health).
Sweet Potatoes
The vibrant orange color of sweet potatoes comes from beta-carotene, a compound your body converts into Vitamin A. Vitamin A is a critical nutrient that helps maintain the health of your skin and the tissues in your mouth, stomach, and intestines.
Sweet potatoes are incredibly easy to incorporate into your meals. You can roast them, mash them, bake them into fries, or add them to soups and stews for a nutritious boost.
Immune-Supporting Supplements
In addition to nourishing foods, supplements can provide valuable support to help you meet your immune health goals. High-quality supplements can help fill nutritional gaps and provide a more concentrated dose of key nutrients.
Vitamin D3
Often called the "sunshine vitamin," Vitamin D plays a vital role in activating our immune system. Many people have insufficient levels, especially during months with less sun exposure.
Supplementing with Vitamin D3, the form your body produces from sunlight, can help ensure you have adequate levels to support a healthy immune response. MegaFood's Vitamin D3 2000IU provides this essential vitamin in an easily absorbed form to ensure you're getting this essential even during the darker months.
Zinc
Zinc is a mineral that is essential for immune cell function. Even a mild deficiency can affect the function of your immune system. Since your body doesn't store zinc, you need a consistent daily intake from food or supplements to help support sufficient levels.
Supplementing with zinc can help ensure your immune cells are functioning optimally. MegaFood Zinc provides 22.5mg of high potency fermented zinc to support immune health. One thing that makes this choice unique is that it includes a proprietary real food blend (spinach, parsley leaf, carrots, broccoli, beetroot).
A word about supplement selection
When selecting supplements, it’s important to look beyond just the main ingredients. Choose brands that go the extra mile, like testing for pesticide residue, being mindful of allergens, and using real food ingredients you can recognize. MegaFood checks all these boxes, so you can feel confident about what you’re adding to your routine.
How to Incorporate These Recommendations into Your Routine
Making healthy changes is all about building sustainable habits. Here are some practical ways to combine these foods and supplements into your daily life:
- Morning Boost: Start your day with a small glass of 100% orange juice and take your MegaFood Vitamin D3 and MegaFood Zinc supplements with your breakfast.
- Smoothie Power: Blend a cup of strawberries, a handful of spinach, and a scoop of protein powder for a nutrient-dense breakfast or post-workout smoothie.
- Lunchtime Warm-Up: Enjoy a cup of miso soup before your lunch.
- Smart Snacking: Enjoy frozen strawberries for an easy snack. Roasted sweet potato wedges also make a delicious and satisfying afternoon bite.
- Dinner Prep: Batch-roast several sweet potatoes at the beginning of the week. You can add them to salads, grain bowls, or serve them as a simple side dish for dinner.
Your Path to Supported Immunity
Supporting your immune system doesn't have to be complicated. By focusing on nutrient-dense foods like strawberries, sweet potatoes, and miso soup, and filling in the gaps with targeted supplements like Vitamin D3 and Zinc, you can give your body the support it needs to help keep immune health in check. The key is consistency. Start with one or two small changes and build from there.
Check out the MegaFood Immune Health supplement collection to give your wellness a helping hand with key minerals and herbal supplements to support a healthy immune response.
