What we eat, and don’t eat, can greatly affect our immune system, which is more important than ever right now.
Those who eat more fruits and vegetables appear to have a lower risk of getting an upper respiratory track infections (Watzl et al. 1999).
Even adding just one extra serving a day, like an apple, can help! Cruciferous vegetables in particular, including cabbage, collards, cauliflower, kale, brussel sprouts, and broccoli, are powerful intestinal immunity boosters (Veldhoen and Brucklacher-Waldert, 2012).
Research has also been done on more serious respiratory infections like influenza-related hospitalizations (Charland et al 2013). Low fruit and vegetable consumption had a higher impact on influenza-related hospitalizations than both obesity and physical inactivity, increasing flu-related hospitalization rates by 8 percent.
In another study (Li and Werler, 2010) one thousand women and their diets were followed before and during pregnancy. Women who consumed more fruits and vegetables had a reduction in risk of upper respiratory tract infection during pregnancy, which appears to be derived from both consuming fruits and vegetables instead of either alone. The women who had a reduction were eating close to nine servings of fruits and vegetables a day.
Lastly, in a study by Gibson et al (2012), elderly individuals were randomized into groups that ate either 5 servings of fruit and veggies a day or 2 servings a day. The five-a-day group showed an 80% improved antibody response to their pneumonia vaccination compared to the two-a-day group.
So, get those fruits and vegetables in to help boost your immunity. Fresh or frozen are best for maximal nutrient content. Sneak them into everything you eat – smoothies, omelettes, sandwiches, casseroles, etc. Let us know your favorite vegetable or fruit filled recipes! Stay healthy!
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