Let’s myth-bust before we start this month’s blog.

Myth: individual foods can “boost” your immune system.

Fact: choosing nutrient-dense foods, including those rich in antioxidants and fiber, helps support a healthy, functioning immune system.

Your immune system can’t be instantly “boosted” as it is a very complex defense network, designed to protect you from infections and diseases. It is made up of your skin, white blood cells, organs (thymus, bone marrow), lymph nodes, and your spleen. These all work together through complex biological processes to fight to keep you safe and healthy and can’t be changed that instantly. I always try to bust this myth first and foremost when patients ask about this topic, so they don’t waste their time or money on gimmicks.

Do not fret though! You do have the power to help, it just won’t be as immediate as you’d like. Research has shown that eating a nutrient-dense diet helps in many ways. When you eat enough calories and protein, you provide energy to your current immune cells to use and energy to make new immune cells. When you eat fruits and vegetables consistently, you provide vital vitamins and minerals needed to complete these processes. When you eat these foods, you also get the benefit of antioxidants that help reduce chronic inflammation/reduce oxidative stress. Fruits, vegetables, and whole grains are also rich in fiber, which feed your gut bacteria. A large part of your immune system is in your gut, so promoting a robust, healthy gut microbiome is so important!

Here are some snack ideas to help you arm your defenses and keep them in tip-top shape. Remember, include when you can a whole grain, lean protein, heart-healthy fat, and a fruit or veggie (or both).

1. Yogurt and fruit of choice (Greek yogurt gives you higher protein). Make it a parfait with added crumbled granola for more fiber!
2. Hummus with whole grain pita bread and/or carrots and celery.
3. Peanut butter toast with a small bowl of berries on the side.
4. Any kind of fruit smoothie you like! Add chia seeds or hemp hearts for added fat/fiber.
5. Avocado toast, add everything but the bagel seasoning to spice it up and a sunny-side up egg for more protein.

Don’t forget to talk to your dietitian if you would like more ideas for snacks that to fit into your specific diet needs.