• Email
  • Facebook
  • Instagram
  • LinkedIn
  • Twitter
  • YouTube

Cancer Dietitian

Lifestyle tips for prevention and survivorship. Keeping you well beyond cancer!

  • About
    • Meet Julie
    • Speaking & Awards
    • Privacy and Disclosure Policy
  • Blog Articles
    • Recipes
    • Recent Articles
    • Hot Topics
      • GMO Foods Debate
      • Does Sugar Feed Cancer?
      • Organic Foods Discussion
      • Julie’s Favorite Resources
      • Cancer Diets
      • Cancer Prevention
      • Meal Planning
  • Podcast
  • Webinars & Videos
    • Webinars
    • Videos
  • Contact
    • Ask Julie a Question
    • Media Inquiries
    • Request a Speaker
  • Resources
    • Store – Resources for Dietitians – PDF Downloads
    • Julie’s Recommended Books
    • Julie’s Recommended Kitchen Tools
    • Julie’s Favorite Foods

What Foods Should You Eat to Improve Immunity? Immune Supporting Foods!

December 16, 2015 By Julie Lanford MPH, RD, CSO, LDN

 

In the last post of the Immune Supporting Foods series, we learned that no one food can boost your immune system or ward off the common cold. Nope, not even vitamin C or zinc!

Everything works TOGETHER. Yes, you have to eat a healthy diet to feed your whole system. There are some things you can do every day to help keep your immune system strong! We call these ‘immune supporting’ foods.’

Prebiotics and Probiotics:

You might wonder – what’s the difference between prebiotics and probiotics? It’s actually quite simple!

Prebiotics are food for good bacteria. They are the non-digestible components of food that is found in fiber. This includes oranges, beans, oats, asparagus, and bananas.

PreBiotics

The good bacteria that prebiotics are feeding is called probiotics. These are the good bacteria that help keep your immune system strong and help you keep a healthy gut. Probiotics are found in kefir, yogurt, sauerkraut, and kombucha. YES – you are actually eating bacteria and it’s good for you!

ProBiotics

Omega 3s:

These are found in plants and animals.

Plants have ALA, which is converted to the active form by your body. Animals (like tuna, salmon and sardines) have DHA and EPA, which are the active forms.

Both are great forms of omega 3s and are good for the immune system.

Vitamins, Minerals, and Antioxidants:

Vitamin A, C, D, and E are all good for the immune system.

  • Vitamin A is found in animals products like liver, whole milk, and eggs, which it is also found in orange plants like pink grapefruit, cantaloupe, pumpkin, and sweet potatoes.
  • Vitamin C is in citrus fruits, kiwi, mango, cauliflower, and green peppers. It is also an antioxidant!
  • Vitamin D is found through your skin from sun exposure, as well as egg yolks, saltwater fish, and fortified foods.
  • Vitamin E is found in vegetable oils, nuts, seeds, and leafy greens. Vitamin E is also an antioxidant.

Zinc is a mineral found in dark meat, nuts, whole grains, and beans. It also functions as an antioxidant.

Copper, also a mineral, is found in beans, nuts, leafy greens, and shrimp.

Phytochemicals:

It is also important to get phytochemicals. These are also called phytonutrients and they are biologically active compounds that are only found in plants. This means that you can get them through whole grains, beans, nuts, fruits, and vegetables.

These phytochemicals help our immune system stay strong and promote health. For more on phytochemicals, check out my article:

This is What’s Wrong With America’s Diet!

And you might want to listen to my webinar on Fighting Cancer With Your Fork.

THE BOTTOM LINE:

Just remember that your body prefers nutrients through FOOD, not pills. Anyone that is telling you that a supplement is “immune supporting” or can prevent sickness is someone that just wants money for a product that may or may not have what is in the product.

Foodnotpills

Additionally, supplements are not regulated by the FDA, so it is better to get these foods that help keep your body healthy overall through foods. Eat a well balanced diet with a lot of fruits, vegetables, whole grains, nuts, and seeds, and you will be packing in the good things that keep your immune system strong.

Next time we will highlight the eating pattern that results in poor immune health.

– Julie

This is part 2 in a 3 part series! Find parts 1 and 3 here:

The Truth About Immune Supporting Foods

What Kinds of Foods Distract the Immune System?

 

What Kinds of Foods Distract the Immune System?
The Truth About Immunity Supporting Foods

Filed Under: Cancer Diets, Cancer Prevention, Myth Busting

This post may contain affiliate links for products I recommend. This means if you click on a link and purchase a product, Cancer Services, Inc. will receive a small percentage of the sale at no extra cost to you. We use these proceeds to support cancer patient direct services and community education in the Triad area of North Carolina. For more information, view our disclosure policy.

Comments

  1. Verna says

    February 20, 2017 at 12:59 pm

    Iam concern with eating tomatoes , cinnamon & basil heared that it interfers with hormone receptors.
    Also that sunflower oil & seeds should be avoided,
    Is coconut oil , sunflower oil & sunflower lotions, palm oil safe to use in bar soaps?
    Every concern about this.

Brought to you by:

Search Recipes & Articles

Sign Up for Our Newsletter

Whether you've been diagnosed with cancer or not, we will provide you with the most up-to-date and evidence based information regarding lifestyle choices and cancer risk. Sign up HERE.

Podcast Episodes

Topics

Recent Articles:

  • Eat the Rainbow Winter Week 11-Satisfying Snacks
  • Eat the Rainbow Winter Week #10: Delicious Desserts
  • Cooking with Angela & Julie: February Recipe Videos
  • Loaded Sweet Potatoes Recipe
  • Roasted Cabbage Recipe

Archives

Featured Recipes

BROUGHT TO YOU BY

SIGN UP FOR UPDATES

Whether you've been diagnosed with cancer or not, we will provide you with the most up-to-date and evidence based information regarding lifestyle choices and cancer risk. Sign up HERE.

SEARCH RECIPES & ARTICLES

Copyright © 2023 · Cancer Dietitian · Evidence based lifestyle tips for cancer prevention and survivorship · Privacy Policy