A dietitian reveals the top foods to eat and avoid getting sick this fall

The colder months are associated with more colds, flus and sniffles—but they don’t have to be.

Nutritionist Kayla Farrell of FRESH Communications recently shared Newsweek his top foods to eat—and top foods to avoid—to help the immune system do its job during the fall and winter.

The Best Foods to Eat to Prevent Disease

1. Salmon

The first is salmon, and Farrell says that “fatty fish, such as salmon, is a protein choice high in omega-3 fatty acids that help reduce inflammation.”

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

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

Farrell said he prefers salmon from Chile “because it’s very high in these powerful omega-3s and low in mercury.”

2. Greek yogurt

Farrell’s second choice was Greek yogurt—preferably plain, with no added sugar, and topped with toppings like fresh fruit and nut butter.

“Greek yogurt contains probiotics, which are healthy bacteria that support the gut microbiome,” she said. “Healthy gut is associated with mental health and cognition, improved digestion, reduced inflammation and a stronger immune system.”

3. Citrus fruits

“Fruits like oranges, lemons and grapes are high in vitamin C and antioxidants that support immune function,” Farrell said. Vitamin C is often recommended by dieticians and nutritionists as an important micronutrient to support the immune system.

He also recommended eating whole fruits, instead of drinking juice, to benefit from the fiber.

4. Turmeric

Farrell said that turmeric contains “a powerful anti-inflammatory compound called curcumin” that can help the body fight infection. He suggested mixing 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. “Many sources of protein such as beef, seafood and eggs are also rich in zinc, an essential micronutrient that plays an important role in maintaining immune function. .”

6. Fresh garlic

Farrell said that fresh garlic is known for its immune system activity and that research has shown that the vegetable can help the body “maintain proper immune function and fight infections.” viruses and infections.”

7. Fresh ginger

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

He also said that the root of the spice has also been found to help treat nausea.

8. Green tea

“This drink contains powerful antioxidants, known as catechins, which work to protect cells from damage and in turn, support immune function,” Farrell said. . “Green tea also contains L-theanine, an amino acid, which can improve immune function.”

9. Broccoli

Farrell recommended this “nutrient rich food” because of the vitamin C and K levels it contains. He also suggests “burning broccoli for additional health benefits.”

10. Bell pepper

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

What to Avoid for Good Security Protection

However, that’s not all you should eat to support your immune system. There are also foods that we should not eat if we want to avoid getting sick—such as fried and cooked foods.

“Fried and cooked foods are often high in unhealthy fats, salt and preservatives that can contribute to inflammation and inhibit immune function,” Farrell said.

He added: “These foods often contain compounds called advanced glycation end products (AGEs) that occur during cooking at high temperatures, such as frying.” AGEs, said Farrell, “can adversely affect the gut microbiome, which plays an important role in overall health.”

Exaggerate alcohol it was also not there for those who want to improve their physical health. Farrell said alcohol can cause dehydration and inflammation, disrupt sleep, and alter the gut microbiome—all of which can suppress immune function.

And finally, a lot caffeine it can also cause dehydration, disrupt sleep, increase stress, and may impair the body’s production of white blood cells that are essential for the body’s immune response of the immune system,” Farrell said.

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