The foods you eat can supply crucial building blocks that help your body produce antibodies to combat colds and viruses.
While you may already include immune-boosting foods like leafy greens, yoghurt, and salmon on your grocery list, there are other “bad” foods you may be avoiding that are actually high in nutrients that will keep you healthy. Really!
Read on to learn about dietitian-approved “bad” foods that promote a healthy immune system, as well as easy and enjoyable ways to consume them.
5 “bad” foods that actually improve immune health
1. Eggs
If you’ve been avoiding eggs because of concerns about saturated fat and cholesterol, don’t worry.
A big egg includes only 1.5g of saturated fat and 186mg of cholesterol, making it a healthy option.
Eggs are a cheap source of protein (6g per large egg), which is required to produce antibodies that fight illnesses.
They also supply minerals such as selenium, folate, and vitamins A and D. In fact, eggs are one of the few foods that are naturally high in vitamin D, and they also include trace levels of omega-3s, which promote immunological function. Why not have eggs for dinner tonight?
2. Potatoes
Potatoes are sometimes considered as a “bad carb,” but they are actually a low-cost and immune-boosting food.
A medium potato contains around 20% of your daily vitamin C requirements, which are essential for immunological function.
Potatoes also include resistant starch, a type of carbohydrate that promotes a healthy gut microbiome—an important component of a strong immune system.
For a quick lunch, roast potatoes with Brussels sprouts as a nutritious side dish.
3. Dairy Milk
With the popularity of non-dairy alternatives, you may ask if dairy milk is still a viable option. Dairy milk is a powerful immunity booster.
It contains immune-boosting elements such as zinc, vitamin A, and vitamin D, as well as a high protein content (8g per cup).
When feasible, choose organic milk since it may have slightly greater levels of beneficial fats such as omega-3s and CLA (conjugated linoleic acid), both of which have been associated to better immunological health.
4. Bananas
Despite their reputation as heavy in sugar, bananas include immune-boosting elements such as vitamin C and vitamin B6, both of which are essential for combating sickness.
Bananas are also high in fibre (3 grammes per medium banana), including resistant starch, which works as a prebiotic.
Prebiotics feed the beneficial microorganisms in your gut, so helping your immune system. Bananas are a terrific snack, but they also work well in smoothies or as part of a balanced breakfast.
5. Breakfast Cereals
Ready-to-eat cereals frequently receive a bad reputation, although many contain immune-boosting minerals such as vitamin A, folate, zinc, and iron. Look for cereals that include at least 5g of protein, 3g of fibre, and little added sugar.
For a quick, nutritious breakfast, combine your cereal with fortified milk and a sliced banana. For a healthy snack, add it with plain yoghurt.
Conclusion
Give your immune system the resources it needs to combat illnesses this season.
A well-balanced diet will provide essential nutrients such as protein, zinc, and vitamins A, C, and D, but don’t dismiss “bad” foods such as eggs, potatoes, dairy milk, bananas, and breakfast cereal—they could be just what you need to keep healthy.