{"id":8941,"date":"2021-01-05T03:00:12","date_gmt":"2021-01-05T08:00:12","guid":{"rendered":"https:\/\/eatrightpa.org\/?p=8941"},"modified":"2021-10-30T05:03:50","modified_gmt":"2021-10-30T05:03:50","slug":"can-nutrition-provide-an-opportunity-to-support-your-immunity","status":"publish","type":"post","link":"https:\/\/www.eatrightpa.org\/blog\/2021\/01\/05\/can-nutrition-provide-an-opportunity-to-support-your-immunity\/","title":{"rendered":"Can Nutrition Provide an Opportunity to support your Immunity?\u00a0"},"content":{"rendered":"<p>By <span style=\"font-weight: 400;\">Leslie Bonci, MPH,RDN,CSSD,LDN<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The onset of cold and flu season presents a not-to-miss opportunity to consume foods that help to support your immunity. The physiological support of the immune systems is best achieved with dietary strategies that include optimizing calories, carbohydrate and protein intake as well vitamins and minerals. Fiber-containing foods, prebiotics and probiotics help to give your microbiome a healthy home. And food sources of vitamins and minerals provide the micros, but also the hydros (fluid) and the phytos (plant nutrients).&nbsp;&nbsp;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Many micronutrients (vitamins and minerals) are essential to proper immune functioning and include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Zinc- a deficiency is associated with immunosuppression<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Vitamin C- important for the essential functioning of white blood cells<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Vitamin D- essential in both innate and acquired immune function<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Omega-3 fatty acids may be related to maintaining the integrity of the intestinal barrier<\/span><\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\" wp-image-8943 aligncenter\" src=\"http:\/\/dev.eatrightpa.org\/wordpress\/wp-content\/uploads\/2021\/10\/Summary-of-Immune-Supporting-Nutrients-300x233.png\" alt=\"\" width=\"344\" height=\"267\"><\/p>\n<p><span style=\"font-weight: 400;\">Do keep in mind that the goal is immune support. Immune boosting is a marketing term. The immune system can only be boosted if one has an underlying nutrient deficiency or underlying disease\/pharmacotherapy that can contribute to immunosuppression.&nbsp;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Take advantage of the #wealthontheshelf to support your immune health. Control what you can with your food and supplement plan. Here are some foods to add to your list.&nbsp;<\/span><\/p>\n<h3>IMMUNE SUPPORTING SHOPPING LIST<\/h3>\n<p><b>FIBER CONTAINING CARBOHYDRATES<\/b><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">High fiber cereals<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Beans<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Lentils<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Pears<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Apples<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Pumpkin seeds<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Edamame<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Potatoes<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Quinoa<\/span><\/li>\n<\/ul>\n<p><b>PROTEIN<\/b><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">Dairy foods<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Lean meats<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Poultry<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Fish and shellfish<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Soy foods<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Beans\/peas\/lentils<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Nuts\/nut butters<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Seeds\/seed butter<\/span><\/li>\n<\/ul>\n<p><b>PREBIOTICS<\/b><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">Asparagus<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Barley<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Banana<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Garlic<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Onions<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Leeks<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Wheat<\/span><\/li>\n<\/ul>\n<p><b>PROBIOTICS<\/b><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">Yogurt<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Kefir (fermented dairy drink)<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Sauerkraut (refrigerated)<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Pickles (refrigerated)<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Kimchi (refrigerated)<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Tempeh<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Miso<\/span><\/li>\n<\/ul>\n<p><b>OMEGA-3s<\/b><\/p>\n<ul>\n<li>Chia seeds<\/li>\n<li><span style=\"font-weight: 400;\">Atlantic salmon- wild and farmed<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Sardines<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Mackerel<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Trout<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Shrimp<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Canned tuna<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Flaxseed oil<\/span><\/li>\n<\/ul>\n<p><b>VITAMIN C<\/b><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">Citrus fruits\/juices<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Peppers<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Broccoli<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Brussel Sprouts<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Strawberries<\/span><\/li>\n<\/ul>\n<p><b>ZINC<\/b><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">Oysters<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Meat<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Shellfish<\/span><\/li>\n<li>Baked beans<\/li>\n<li><span style=\"font-weight: 400;\">Fortified Breakfast cereals<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Poultry<\/span><\/li>\n<\/ul>\n<p><b>VITAMIN D<\/b><\/p>\n<ul>\n<li>Ready to eat cereals<\/li>\n<li><span style=\"font-weight: 400;\">Rainbow trout<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Sockeye salmon<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Mushrooms, white exposed to UV light<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Plant-based milk<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Milk<\/span><\/li>\n<\/ul>\n<p><b>BOTTOM LINE<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Proper nutrition and specific nutrients can protect and support different components of the immune system. Remember overall wellbeing starts in the kitchen but can be supplemented to optimize your nutrition. And do practice proper hygiene strategies, food safety, wearing a mask and safe distancing to minimize your risk of getting sick. Being preventative and proactive can make you aware and help you take good care of yourself and others.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><img decoding=\"async\" class=\"size-medium wp-image-7073 alignleft\" src=\"http:\/\/dev.eatrightpa.org\/wordpress\/wp-content\/uploads\/2021\/10\/bonci-300-300x250-300x250.jpg\" alt=\"\">Leslie Bonci, MPH,RDN,CSSD,LDN is the o<\/span><span style=\"font-weight: 400;\">wner of Active Eating Advice by Leslie Bonci.&nbsp;<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>By Leslie Bonci, MPH,RDN,CSSD,LDN The onset of cold and flu season presents a not-to-miss opportunity to consume foods that help to support your immunity. The physiological support of the immune systems is best achieved with dietary strategies that include optimizing calories, carbohydrate and protein intake as well vitamins and minerals. Fiber-containing foods, prebiotics and probiotics [&hellip;]<\/p>\n","protected":false},"author":26,"featured_media":10856,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-8941","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized"],"_links":{"self":[{"href":"https:\/\/www.eatrightpa.org\/blog\/wp-json\/wp\/v2\/posts\/8941","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.eatrightpa.org\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.eatrightpa.org\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.eatrightpa.org\/blog\/wp-json\/wp\/v2\/users\/26"}],"replies":[{"embeddable":true,"href":"https:\/\/www.eatrightpa.org\/blog\/wp-json\/wp\/v2\/comments?post=8941"}],"version-history":[{"count":2,"href":"https:\/\/www.eatrightpa.org\/blog\/wp-json\/wp\/v2\/posts\/8941\/revisions"}],"predecessor-version":[{"id":10857,"href":"https:\/\/www.eatrightpa.org\/blog\/wp-json\/wp\/v2\/posts\/8941\/revisions\/10857"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.eatrightpa.org\/blog\/wp-json\/wp\/v2\/media\/10856"}],"wp:attachment":[{"href":"https:\/\/www.eatrightpa.org\/blog\/wp-json\/wp\/v2\/media?parent=8941"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.eatrightpa.org\/blog\/wp-json\/wp\/v2\/categories?post=8941"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.eatrightpa.org\/blog\/wp-json\/wp\/v2\/tags?post=8941"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}