Leena Watts
A healthy diet is vital for making your body work as it should and fighting off infections. While no specific food can prevent an infection, eating a variety of antioxidant-rich foods will strengthen your immune system. Vitamins C, A, and E are all important for maintaining your immune system. Vitamin C improves your body's ability to fight harmful germs, while vitamin A has been studied as a therapy for infectious diseases, including tuberculosis, malaria, and pneumonia. Vitamin E is crucial for cell repair after infection. In addition to vitamins, protein is also a cornerstone of a balanced diet, as a lack of dietary protein can impact your immune system and weaken your defences against diseases. To help prevent infection, incorporate citrus fruits, turmeric, ginger, garlic, green tea, and yoghurt into your diet.
Diet characteristics to prevent infection
| Characteristics | Values |
|---|---|
| Vitamins | Vitamins A, B-6, C, D, and E |
| Minerals | Calcium, iron, potassium, and zinc |
| Protein | Seafood, poultry, lean meats, beans, legumes, eggs, and dairy products |
| Antioxidants | Green tea, citrus fruits, turmeric, ginger, vitamin C, vitamin E |
| Probiotics | Yogurt, kombucha, sauerkraut, kimchi, pickles, tempeh, cheese |
| Healthy fats | Olive oil, nuts, seeds |
| Spices | Cinnamon, clove, rosemary, chilli peppers |
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What You'll Learn
Eat vitamin-rich fruits and vegetables
Eating a balanced diet with a variety of vitamin-rich fruits and vegetables is one of the best ways to boost your immunity and prevent infection. Vitamins C, A, and E are particularly important for maintaining a strong immune system.
Vitamin C is a powerful antioxidant that improves your body's ability to fight harmful germs and strengthens your defence against invading pathogens. Citrus fruits, strawberries, tomatoes, broccoli, Brussels sprouts, spinach, bell peppers, and oranges are all excellent sources of vitamin C.
Vitamin A has been studied as a therapy for infectious diseases, including tuberculosis, malaria, and pneumonia. Carrots are a great source of beta carotene, the primary source of vitamin A in your diet.
Vitamin E is crucial for cell repair after infection. Nuts and seeds are a great way to add vitamin E to your diet, as they are rich in minerals and fatty acids, nutrient-dense, and contain this vital vitamin.
In addition to these vitamins, a diet rich in fruits and vegetables provides your body with essential nutrients like potassium, magnesium, beta-carotene, flavonoids, dietary fibre, and antioxidants, all of which help lower the risk of chronic diseases. For example, apples and pears are rich in flavonoids, dietary fibre, and antioxidants, which reduce the risk of cardiovascular events. Spinach, peas, and lettuce are high in lutein, which has been shown to prevent lipid peroxidation, a risk factor for several diseases.
By including a variety of colourful fruits and vegetables in your diet, you can ensure that your body receives the full range of vitamins, minerals, and nutrients it needs to fight off infections and maintain optimal health.
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Consume protein-rich foods
Consuming protein-rich foods is essential for maintaining a healthy body and preventing infections. Protein helps your body grow, repair, oxygenate, digest food, and regulate hormones. Therefore, it is crucial to include a variety of protein-rich foods in your diet to ensure adequate intake.
Seafood, poultry, lean meats, beans, legumes, and dairy products are excellent sources of protein. For example, beans and legumes are versatile and can be easily incorporated into various dishes. They provide plant-based protein, which is beneficial for individuals following vegetarian or vegan diets. Additionally, seafood, such as fish and shellfish, offers high-quality protein and omega-3 fatty acids, contributing to a healthy heart and brain.
Meat, such as poultry and lean meats, is another good source of protein. These foods provide essential amino acids that our bodies need to function optimally. It is important to choose leaner cuts of meat and prepare them in healthy ways, such as grilling or baking, to avoid adding excessive amounts of unhealthy fats.
Dairy products also contribute to protein intake. For example, yogurt is a popular choice as it often contains live and active cultures, such as Lactobacillus, which promote digestive health and boost the immune system. Additionally, certain cheeses and milk can be good sources of protein, depending on individual dietary preferences and restrictions.
Eggs, specifically free-range eggs, are another protein-rich food that helps strengthen defences and prevent infections. They are a complete protein source, containing all the essential amino acids required by the body. Eggs also provide other beneficial nutrients like zinc and selenium, which play a role in maintaining a healthy immune system.
By incorporating these protein-rich foods into your diet, you can support your body's growth, repair, and overall functioning while also strengthening your defences against infections. A balanced diet that includes a variety of protein sources ensures your body gets the full range of amino acids and other essential nutrients needed to stay healthy and resilient against infections.
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Spices and herbs with antimicrobial properties
A healthy diet is vital for making your body work as it should and fighting off infections. While no specific food can prevent an infection, eating a variety of antioxidant-rich foods will strengthen your immune system.
Herbs and spices are known to boost immunity and fight infections thanks to their anti-inflammatory and antibacterial compounds. Many spices have powerful antimicrobial actions, inhibiting the growth and spread of bacteria and fungi.
Clove, for example, has been used for its antiseptic and analgesic effects and has been studied for use as an anticoagulant and anti-inflammatory. Clove essential oil (EO) has shown effective inhibition against both Gram-positive and Gram-negative bacteria.
Oregano, a common ingredient in Spanish, Mexican, and Italian dishes, also exhibits antimicrobial and antioxidant actions. It contains thymol, which has bacteriocidal, fungicidal, molluscicidal, and insecticidal properties.
Thyme, which also contains thymol, has demonstrated the highest antibacterial activities, with the widest inhibition zones and the lowest MICs (0.312-1.25 μL/mL).
Other herbs and spices with antimicrobial properties include rosemary, sage, basil, cardamom, cinnamon, cumin, nutmeg, dill, parsley, and onion.
In addition to herbs and spices, other foods that can help fight infection include fruits and vegetables, nuts and seeds, and protein-rich foods. Eating a balanced diet that includes a variety of these foods can help ensure you have the proper nutrients, energy, and a strong immune function to fight off infections.
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Vitamin D-rich foods and sunlight
Vitamin D is an essential nutrient for the body, with its primary function being to help the body absorb calcium from the intestines. This calcium is then used to "mineralize the skeleton" and is critical for forming hardened bones. A lack of vitamin D can lead to increased rates of bone loss or osteomalacia in adults and rickets in children.
Vitamin D is naturally present in several animal-based foods, and a limited number of plant-based foods. Examples of vitamin D-rich foods include fatty fish like salmon, tuna, and mackerel, as well as fish liver oils. Small amounts of vitamin D are also found in beef liver, cheese, and egg yolks. Vitamin D is also added to some foods, including breakfast cereals, plant-based milk, and fat spreads. In some countries, cow's milk is fortified with vitamin D.
It's important to note that even if you consume vitamin D-rich foods, you may not get all the vitamin D your body needs. Most of our vitamin D is produced through our skin when we spend time outdoors in daylight. Sensible sun exposure is recommended, which means avoiding sunburn and using sun protection like clothing, hats, and sunscreen when necessary. The required amount of sun exposure depends on factors like latitude, season, time of day, altitude, and skin sensitivity. Generally, from April to September in the UK, sunlight and a healthy balanced diet are enough to meet most people's vitamin D needs.
However, certain individuals may be at a higher risk of vitamin D deficiency. This includes people with dark skin, digestive disorders, obesity, and those who have had gastric bypass surgery. Additionally, infants, particularly those who are breastfed, tend to have lower vitamin D levels, and supplements are often recommended for them.
If you are concerned about your vitamin D levels, it is advisable to speak to a healthcare professional, as it is possible to consume too much vitamin D, and they can guide you on the appropriate dosage.
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Probiotic foods and drinks
Probiotics are live bacteria and yeasts that have beneficial effects on the body. They can be consumed as dietary supplements or used as topical products. Probiotics are also naturally present in fermented foods and drinks.
Fermented foods and drinks are a great way to introduce more probiotics into your gut. These beneficial microbes can help fight off harmful bacteria, fungi, viruses, and parasites. However, it is important to note that food processing can sometimes destroy these natural probiotics, so look for labels that say "live and active cultures." Examples of fermented foods with probiotics include sauerkraut, kimchi, and miso.
Probiotic-filled miso is a popular breakfast food in Japan, often made into a salty, low-calorie soup that is high in B vitamins and protective antioxidants. Kimchi, a similar but spicy Korean dish, is also loaded with immune-boosting vitamins that can help ward off infection.
In addition to fermented foods, yogurt is often recommended as a probiotic food. Regular consumption of yogurt and sauerkraut has been the subject of several studies, including one from Harvard Medical School.
Prebiotic foods feed the good bacteria that already live in your gut. Good sources of prebiotics include asparagus, Jerusalem artichokes, bananas, oatmeal, red wine, honey, maple syrup, and legumes. Try combining prebiotic foods with probiotic foods for an extra boost.
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Frequently asked questions
While no specific food can prevent an infection, eating a variety of antioxidant-rich foods will strengthen your immune system. Vitamin C, found in citrus fruits, strawberries, tomatoes, broccoli, brussels sprouts, spinach, and bell peppers, is an important antioxidant that improves your body's ability to fight harmful germs. Vitamin E, found in nuts and seeds, is another crucial antioxidant for cell repair after infection.
Protein is an important part of a balanced diet and helps your body grow, repair, oxygenate, digest food, and regulate hormones. A lack of dietary protein can weaken your body's defences against diseases. Good sources of protein include seafood, poultry, lean meats, beans, legumes, eggs, and dairy products.
Yes, in addition to a balanced diet, it is important to stay hydrated and get enough rest. Mindful eating can also help decrease stress, which can adversely affect your immune system.
