Health in the Kitchen

3 foods to support immunity

BY GILLEAN BARKYOUMB, MS, RDN, AND OWNER OF MILLENNIAL NUTRITION, LLC

WWhile it may be tempting to seek out the latest health trend or supplement to support your immune system, the most effective solution may be right in your fridge. That’s right—it can be as simple as incorporating immune-supporting foods into your diet each day to keep you feeling healthy.

These foods are nutrient-dense, meaning they offer a good amount and variety of important vitamins, minerals, fiber, protein, or healthy fats without too many calories, so you can feel good about incorporating them into your diet. The next time you are at the grocery store, stock up on these three foods to support immunity. Salmon: Salmon is a nutrient-dense protein option that is most known for being rich in omega-3 fatty acids. Your body cannot make omega-3s, so they must be obtained from your diet. They help maintain a healthy inflammatory response, and keep your immune system in check. Additionally, fresh salmon is also a great source of vitamin D, which plays a major role in our immune health. Wild-caught salmon has more vitamin D than farmed salmon, so keep that in mind when shopping. Halos California Mandarins: Just one serving (two medium-sized Halo mandarins) provides 50% of your daily vitamin C needs. They are in season now through April, and they are sweet, seedless, and easy to peel, making them the perfect option for kids. Try adding them to a yogurt parfait or just grabbing one as you head out the door! Hemp Seeds: These nutty-tasting seeds are a great plantbased option to include more zinc in your diet. Zinc is an essential mineral that assists in the development of immune

cells. Similar to salmon, hemp seeds are also a great source of healthy fats. What is so unique about them is that they can be added to almost any meal. Just sprinkle them on top of toast, oatmeal, or salad, and you are already on your way to a healthy lifestyle. In addition to consuming these foods, healthy habits like stress management, proper sleep, and exercise can prime your body so you feel your best. Remember that taking care of your health must be a holistic approach. Build that strong foundation through your diet and create these healthy habits so your immune system can do its job.

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