Why dietitians say this is the top food for immune support this season

As colder months approaches, many people search for practical ways to safeguard themselves from lingering colds and flu. Although supplements often get the spotlight, health experts consistently highlight that everyday food choices have a far more powerful role in supporting immune health.

“You can prevent or perhaps shorten the amount of time you are sick in the winter by boosting the various building blocks that support your immunity,” Kaushik Govindaraju, D.O., an internal medicine physician at the Medical Offices of Manhattan, previously told Prevention when mentioning the top foods to eat this cold and flu season.

Why Salmon Earns the Top Spot

Salmon’s immune advantages arrive from its impressive nutrient profile, beginning with its high-quality protein content. Protein is essential for the body’s defense system, as it helps form antibodies that detect and neutralize dangerous invaders.

“Protein plays a role in our immune system,” described Vanessa Imus, M.S., R.D.N., owner of Integrated Nutrition for Weight Loss in Bothell, WA. “Antibodies are made up of proteins and protect the body from infections and harmful substances.”

Apart from antibody production, protein aids physical strength and energy, two factors that become mainly significant when the body is battling illness. “Adequate protein intake helps support the musculoskeletal system, which comprises an essential portion of one’s immune function,” stated Dr. Govindaraju.

Omega-3s and Immune Cell Performance

Another major benefit of salmon is its packed with the supply of omega-3 fatty acids. These healthy fats are recognized for their anti-inflammatory properties and their role in supporting immune cell performance. According to nutrition experts, omega-3s supports immune cells to respond more efficiently when the body encounters viruses or bacteria.

Imus cites that salmon is one of the best dietary sources of these essential fats, which research has connected to enhanced immune cell function and management.

A Rare Natural Source of Vitamin D

Salmon also offers something several people lack during winter: vitamin D. This nutrient is significant for sustaining immune balance and aiding the production of cells that battle infection.

“Through the winter months, daylight hours are shorter and exposure to the beneficial UV rays of the sun are limited,” Dr. Govindaraju has described. “Our bodies naturally utilize those UV rays to metabolize vitamin D, so it stands to reason that most people see a dip in their vitamin D levels in the winter.”

Studies show that vitamin D has a direct role in immune defense, making foods that naturally contain it like salmon, particularly beneficial during colder seasons.

Additional Immune Support from Zinc

Although found in smaller amounts, salmon also provides zinc, a mineral that has a significant role in immune balance. Zinc supports immune cells to develop and function properly, and even mild deficiencies can weaken the body’s ability to react to infections. Research shows that inadequate zinc levels may interrupt immune signaling and delay recovery from diseases.

Disclaimer:This content is intended for informational and educational purposes only and does not constitute medical advice. Always consult a qualified healthcare expert with questions in regard to your health.

FAQs:

Q1. Why is nutrition important for the immune system?
Nutrition supplies the vitamins and minerals required for immune cells to function properly. A poor diet can weaken the body’s ability to combat infections.

Q2. Can one food prevent illness completely?
No single food can guarantee protection from diseases. A balanced diet and healthy lifestyle work together to aid immunity.