Using Food to Boost Immunity Your immune system is your body’s first line of defense for fighting infections and keeping you healthy. It’s made up of cells, tissues and organs that work together around the clock. As a Warfighter, a strong immune system is key for both individual and unit readiness. Just as staying physically fit and getting enough sleep can improve your readiness, so can the food choices you make. Eating nutrient-dense foods that support immune health keeps your body in fighting shape What Foods Boost Immunity? There isn’t one specific food that will boost your immunity, but there are foods that are considered more beneficial to your health than others. The goal is to consume a balanced and colorful eating plan that is sustainable for you. Support your immune system by eating both macronutrients (carbohydrates, protein and fats) and micronutrients (vitamins and minerals). Additionally, limit highly processed foods that are often calorie-dense and lack the nutrients your body needs to function optimally. Foods that Support Your Immune System Fruits Vegetables Beans Nuts and seeds Whole grains Fatty fish (e.g., salmon) Meats Fortified cereals Certain micronutrients play an important role in the growth and function of immune cells. By consuming the foods above, you can get all the vitamins and minerals your body needs. Though you should aim to get nutrients from your eating plan first, if recommended by your health care team, supplementation is also an option. If you do choose to use supplements, check if what you are taking is safe at Operation Supplement Safety (OPSS). Micronutrients that Support Your Immune System These nutrients come from your food, especially when focusing on a wide variety of colorful meals. Remember, it’s always best to get your vitamins and minerals from food first. Iron Vitamin A Vitamin C Vitamin D Vitamin E Zinc Certain micronutrients play an important role in the growth and function of immune cells. By consuming the foods above, you can get all the vitamins and minerals your body needs. Though you should aim to get nutrients from your eating plan first, if recommended by your health care team, supplementation is also an option. If you do choose to use supplements, check if what you are taking is safe at Operation Supplement Safety (OPSS). What Behaviors Support Immunity? Food is just one of many ways to support your immune system. Just like a combination of foods can support immunity, so can a combination of behaviors. The more healthful behaviors you adopt and harmful behaviors you avoid, the more you support your immune response. Prev Next Move your body frequently, especially throughout the day Aim for 7-9 hours of sleep within a 24-hour period Engage in stress management activities. Avoid using nicotine products. Drink alcohol in moderation or not at all. Wash your hands (e.g., when coming in from outdoors, before preparing and eating food, after using the bathroom, after coughing and blowing your nose). Certain micronutrients play an important role in the growth and function of immune cells. By consuming the foods above, you can get all the vitamins and minerals your body needs. Though you should aim to get nutrients from your eating plan first, if recommended by your health care team, supplementation is also an option. If you do choose to use supplements, check if what you are taking is safe at Operation Supplement Safety (OPSS). Impact on Mission Readiness When you don’t fuel your body properly, you put yourself, others and the mission at risk. Without essential nutrients, you may not be able to perform your job duties as well as if you consumed a nutrient-rich eating plan. Lack of nutrients puts you at risk for a variety of health concerns including fatigue, weakened immune system, injury, slow healing, muscle loss, poor cognitive functioning and mood shifts. The food you choose matters to your overall health. Though one meal may not make a big difference, over time, your decisions add up and can impact mission readiness. When making food choices, ask yourself “Does this support optimal performance?” Evaluate your current eating habits and health behaviors. Do they support your immune health or are there areas of improvement? Consider incorporating the foods listed above into your eating plan if you recognize you have unhealthy eating habits (e.g., skipping meals, eating highly processed foods often, not eating enough, overeating). Remember, you want an eating plan that is both enjoyable and sustainable for you! Additional ResourcesOperation Supplement Safet ReferencesHarvard School of Public Health - “Nutrition and Immunity”Mayo Clinic - “Support your immune function with good nutrition”Singh, D. N. et al - “Common foods for boosting human immunity: A review.”
