Immune health has received increased attention in recent years. Perhaps you are reading this because you are asking for the first time, what can I do to boost my immune system?. Fortunately, there are many ways you can improve your diet to achieve a stronger, more balanced immune system, including fewer allergies and infections.
A healthy diet is made of a wide variety of foods, including vegetables, fruits, wholegrains, nuts, legumes, meat (including fish), fermented dairy, and herbs and spices. It is low in processed foods containing added sugar, refined carbs, artificial ingredients, and trans fats.
When you eat a healthy diet, your immune system’s function becomes stronger, yet more balanced. A diverse range of foods, omega-3 fatty acids in oily fish and some seeds, and antioxidants work together to prevent unnecessary inflammation. Even better, they may protect your immune cells while they fight infection so you recover faster.
In general, a diet for healthy immunity is mostly plant-based. It is possible to meet all of your nutritional needs as a vegetarian too. At Health Box Clinic, we also account for individual needs that can lead to higher requirements for certain nutrients, or certain dietary patterns such as low-carb, keto, or vegetarian diets.
Unfortunately, industrial agriculture and nutrient loss during long transport and storage times mean that you may still have some deficiencies with a healthy diet. Certain medical conditions, medications, and lifestyle factors (e.g. athletic training or even drinking alcohol while on vacation) can cause deficiencies, too.
If you have an infection, nutrients including vitamin C, vitamin B12, folate, zinc, and selenium are necessary for immune cells to fight it and produce antibodies to “remember” the pathogen in the future. Your requirements for these are much higher when you are ill, so supplementation may help you recover faster.
One supplement we provide at Health Box Clinic is Tabari noni juice. Noni juice is rich in antioxidants and other compounds that can reduce inflammation and protect you against pollution. A clinical study found that noni juice can increase immune cell activity, while protecting them against oxidative damage.