The COVID-19 and influenza viruses can spread any time of the year, including spring time and summer time. A study[1] suggests that nutritional status and outside temperatures may be critical determinants of vaccine efficacy or viral pathogenesis. In addition to getting vaccinations and following preventive measures, maintaining a healthy immune system is also essential to help fight off these infections. You can strengthen and boost your immune system by eating nutrient-rich foods.
A study[2] reveals that dietary ingredients are major determinants of healthy gut microbial composition and can subsequently shape the immune responses in the body. Another study[3] reveals that a diet high in refined sugar and red meat and low in fruits and vegetables can negatively impact intestinal microorganisms, resulting in chronic inflammation of the gut and suppressed immunity.
Nuts contain zinc, selenium (an immunity-boosting mineral), and healthy fats, strengthening your immune system. Brazil nuts contain the highest amount of selenium (talk to your doctor about how many to eat, one Brazil nut contains nearly double to daily recommended selenium minimum).
Garlic contains a sulfur-rich compound called allicin, which can boost the disease-fighting response of the body.
Grapes, citrus fruits like lemon, oranges, tangerines, and clementines, and the tropical fruit pineapple are rich in vitamin C that boosts your immune system. These fruits also contain antiviral and antibacterial properties.
Red wine, particularly malbec, petite sirah, and pinot noir contains resveratrol, a compound that helps to fight off viruses like the flu and COVID-19. This compound is also found in certain peanuts and peanut butter.
Spinach is rich in vitamin E, C, and A, antioxidants, and beta carotene, which help to replenish blood cells and boost immunity.
Mushrooms contain polysaccharides that boost immune function and other nutrients such as vitamin B and selenium that help fight off infections.
Blueberries contain flavonoids, an antioxidant that helps reduce damage to cells and boost your immune system. They also contain dietary fiber, potassium, manganese, and vitamins C and A.
Red bell peppers are a great source of immunity-boosting nutrients such as beta carotene and vitamins A and C. (Avoid high heat cooking, which diminishes their vitamin C levels.
Green tea is low in calories and caffeine and high in antioxidants, which strengthen your immune system. It also has antimicrobial properties.
Tomatoes are rich in major antioxidants such as beta carotene and vitamins E and C that promote your body’s immune response to fight off viral infections.
Mint is rich in antioxidants and anti-inflammatory properties, which help build a strong immune system. It protects cell damage and helps in reducing your risk of chronic diseases.
Cucumber contains nutrients such as copper, potassium, manganese, and vitamins C, K, A, and B, which are essential in maintaining a healthy immune system.
Acai Berry Acai berry is rich in antioxidants that boost immunity and lowers inflammation. It is rightly called a superfood as it helps in digestion and is known for improving cellular health.
Yogurt contains vitamins, minerals, and probiotics (live healthy gut bacteria), which build immunity and can reduce the risk of getting the flu and COVID-19.
Avocado contains antioxidants such as carotenoids and vitamins E, A, and C that accelerate your immune responses to prevent illnesses.
Apples contain phytochemical antioxidants, potassium, fiber, and vitamins C and K that boost immunity. They decrease the risk of viruses and are a great source of fiber and natural sugar.
Eggs contain essential nutrients such as zinc, selenium, and vitamins D and E, all of these are essential for the proper functioning of the immune system.
If you are not gluten sensitive, whole grains can be a rich source of selenium, zinc, and vitamins A, C, and E that enhance immunity. Many whole grains contain polyphenols, which have strong antioxidant, anti-inflammatory, and anti-itching properties. (You should be able to talk with your doctor to find out whether you are gluten sensitive or allergic).
Cantaloupes contain selenium, potassium, manganese, zinc, iron, calcium, and vitamins A, C, and K, which help keep your immune system healthy.
Guavas are the richest source of vitamin C that helps in developing strong immune responses. One guava has twice the amount of vitamin C found in an orange.
Apricots play a vital role in boosting immunity and are rich in flavonoids and vitamins C, A, and E. It is known for boosting eye health and skin health.
Including these foods in a balanced diet can help boost your immune system. To learn more about preventing the COVID-19 and other viral infections during this summer, visit one of our urgent care centers:
Dr. Bunten is originally from Huntington Beach, CA. He attended high school in Tokyo, Japan, went to college at UC San Diego and then to medical school in the Midwest. He returned home to California for residency training in Family Medicine at Long Beach Memorial Medical Center. His immediate family all reside in Huntington Beach.
Dr Fishbein has been in the practice of family medicine for over 35 years in Irvine. He received his undergraduate degree from Southern Illinois University, medical degree from Chicago Medical School, and completed his family medicine residency at Memorial Hospital of Long Beach.
Dr. Kim is the Medical Director of Family Care Centers, Chair of the Department of Family Medicine at Hoag Hospital, and a recipient of the Physicians of Excellence award from the Orange County Medical Association. He is Board Certified in Family Medicine, and has been practicing in our community for over 20 years.
Dr. Memon is a board certified Family Medicine physician and recently completed her fellowship in Geriatrics at the University of California, Irvine Medical Center. She attended Saint George’s University, School of Medicine and completed her residency at Arrowhead Regional Medical Center. Her interest in medicine started at an early age and has since evolved into a passionate career.
Dr. Gina Nguyen obtained her Bachelor of Science degree in Biology at UC Irvine where she graduated Suma Cum Laude. She went to USC Keck School of Medicine, and returned to UC Irvine for a Family Medicine Residency. Since 2005, she worked at Kaiser Permanente, VNCOC, and Family Care Center Urgent Care.
Dr. Williams is Board Certified in Family Medicine and Sports Medicine. He is a native to Orange County and returned home after completing his medical degree at the University of New Mexico, Albuquerque. After completing his residency in family practice he successfully completed a fellowship in sports medicine.
Dr. Hye Lee is a board-certified Family Practice Physician, affiliated with the American Osteopathic Association and the American College of Osteopathic Family Practice.She obtained her Bachelor of Science degree in Biology at UC Riverside and earned her medical degree from Des Moines University Osteopathic Medical Center. Afterward, she did her internship at Downey Regional Medical Center in California and has been a primary care physician since 2005.
Dr. Coyne is a board certified family practice physician and a California native. He completed his undergraduate degree at UCLA before earning his medical degree at George Washington University in Washington, D.C. Dr Coyne spent 6 years in the US Air Force at Andrews and Luke Air Force bases, eventually separating as a Major. He enjoys working with patients of all ages.”
Dr. Jay Friehling is a Family Practice physician who has worked in Orange County since 1981. Born in Florida, he received his undergraduate degree from Cornell University and then earned a Medical Degree at the New York Medical College.” His healthcare interests include Diabetes, Geriatric Care, and Hospice Care.
Dr. Jennifer Shoquist is board certified in Family Medicine. Her special interest is woman’s health and her practice accepts patients from 6 years old to seniors. Dr. Shoquist received her M.D. degree at The University of Texas Medical School at Houston in Houston, Texas, and did her residency with Memorial Family Practice at memorial Southwest Hospital in Houston, Texas.
Dr. Tom is a board certified family medicine physician and native Californian. He received his bachelors of science with great distinction in biochemistry and honors in chemistry. Dr. Tom was awarded a Regents Scholarship to attend medical school at UC Irvine.
Dr. Yan attended Kirksville College of Osteopathic Medicine and completed her Family Practice residency at Kern Medical Center in Bakersfield, California. She joined Family Care Center in 2001. She chose Family Practice because she enjoys working with a wide variety of people and because it provides a unique opportunity for continuing care.
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