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Foods to Support Your Immune System

By Sara Butler

A strong immune system is a must, especially heading into winter when cold and flu season is at its worst. While doing things such as exercising regularly, washing your hands, and getting high-quality sleep can all help keep you healthy, that old adage of "you are what you eat" is true too.

Foods that are packed with important vitamins and minerals are a great choice to support a healthy immune system, as well as foods that are high in antioxidants and omega-3 fatty acids. Here are a few foods you can weave into your diet to help keep that immune system humming along and keep you healthy all year.

Legumes and Beans

Beans come in a large variety, making them an easy addition to almost any meal. Try adding some type of bean or other legumes such as lentils to your meals throughout the week. They're full of zinc important micronutrients such as phosphorus, folate, magnesium, and iron that help keep you healthy. They are also an excellent source of plant-based protein that can help you stay fuller for longer.


The saying "an apple a day keeps the doctor away" could easily apply to broccoli, but that doesn't have the same ring to it. Instead, just know that broccoli is an incredibly nutrient-dense food that packs in a ton of nutrients such as Vitamin A and Vitamin E to help keep your immune system going strong.

You can eat it raw or add it to whatever it is you're cooking for any meal, including breakfast!


If you have a hankering for something sweet and good for you, then look no further than berries. Strawberries, raspberries, and blueberries all pack a punch of healthy vitamins and antioxidants that help to lower your risk of developing chronic disease. Plus, they're full of flavonoids, a compound that can help your body to fight off upper respiratory infections.


When you eat eggs, make sure not to skip the yolk! Eggs are full of important vitamins and minerals such as zinc and selenium that help to support a well-functioning immune system. They also happen to be a very nutrient-dense food choice that can be used in every meal to provide some important protein to your day.

Greek Yogurt

Yogurt is good for your gut and a healthy gut microbiome supports a healthy immune system. Adding Greek yogurt to your diet adds probiotics that the bacteria in your gut love, so feed them a low-sugar Greek yogurt treat to help keep them happy!

Your immune system is important, so make sure to take care of it.

To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Lynnwood, Wash.

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