Gut check: stay strong by eating smart

LMQC Nutritionist blogger, Jeni Tackett, explains why eating the right food to encourage gut health (and those billions of tiny microbes living inside each one of us) matter to our long-term health and wellness.

by Nutritionist Blogger, Jeni Tackett, RD, LD

Nutrition, gut health and your immunity to certain diseases and ailments are all related. This is why eating the right food is important to your health.

As we enter the third year of living during a pandemic, improving our immune system continues to be top of mind. The health of your immune system is linked to many things including stress management, physical activity, adequate sleep, and nutrition.

There is no one food that will improve your immune system function but rather the combination of many foods to provide the nutrients you need to fight off disease.

Three important tips to maximize your immune health

There are three, food-related things you can do that will help build up your immune system so you can live a healthier life and avoid many of the chronic problems we face as we age.

Eat a variety of foods for immune health
Eating a variety of different colored fruits and vegetables can ensure that you are getting adequate Beta Carotene and Vitamin C in your diet. Beta Carotene and Vitamin C are linked to a healthy immune system.

Carrots are known for being rich in beta carotene, but other sources include sweet potatoes, mangoes, spinach, and broccoli. Oranges are a popular source of vitamin C, and cuties or haloes are a sweet treat that helps your immune system be healthy. Other sources of vitamin C include red bell pepper, kiwifruit, cruciferous vegetables like broccoli and Brussels sprouts, and baked potatoes.

Cutting back on processed snacks like crackers and cookies and upping your fruit and vegetable intake is good for your immune system.

Probiotics and prebiotics: Keep your microbiome healthy
Have you heard that the good bacteria in your gut are linked to your immune health? It’s true!

Including plenty of plant foods in the diet supplies fibers for the microbe to thrive. You need a diet rich in prebiotics which means eating plenty of plant foods: fruits, vegetables, whole grains, beans, nuts, and seeds. You also need probiotics which include foods with active cultures such as yogurt and kefir along with fermented foods such as kimchi, sauerkraut, and tempeh.

Don’t skimp on protein
Protein is involved in healing and recovery. Make sure you have a source of protein at your meals. Good sources of protein include lean meats, seafood, beans, soy products, eggs, and nuts and seeds.

Think about your typical meals and make sure you have protein food included. If you like salads, adding baked chicken breast or garbanzo beans is a great way to include protein in your meal. If you enjoy soups, add in black beans or tofu for a protein boost.

There’s no “silver bullet” when it comes to food and nutrition

There is no one food or nutrient required for a healthy immune system. Look at your current eating habits and see if you can improve your intake of beta carotene and vitamin c, pre and probiotics, and protein sources. Eating healthier can also make you feel more energy and improve your exercise and sleeping habits while reducing your stress.

Nutrition, gut health and your immunity to certain diseases and ailments are all related. This is why eating the right food is important to your health.

As we enter the third year of living during a pandemic, improving our immune system continues to be top of mind. The health of your immune system is linked to many things including stress management, physical activity, adequate sleep, and nutrition.

There is no one food that will improve your immune system function but rather the combination of many foods to provide the nutrients you need to fight off disease.

Three important tips to maximize your immune health

There are three, food-related things you can do that will help build up your immune system so you can live a healthier life and avoid many of the chronic problems we face as we age.

Eat a variety of foods for immune health
Eating a variety of different colored fruits and vegetables can ensure that you are getting adequate Beta Carotene and Vitamin C in your diet. Beta Carotene and Vitamin C are linked to a healthy immune system.

Carrots are known for being rich in beta carotene, but other sources include sweet potatoes, mangoes, spinach, and broccoli. Oranges are a popular source of vitamin C, and cuties or haloes are a sweet treat that helps your immune system be healthy. Other sources of vitamin C include red bell pepper, kiwifruit, cruciferous vegetables like broccoli and Brussels sprouts, and baked potatoes.

Cutting back on processed snacks like crackers and cookies and upping your fruit and vegetable intake is good for your immune system.

Probiotics and prebiotics: Keep your microbiome healthy
Have you heard that the good bacteria in your gut are linked to your immune health? It’s true!

Including plenty of plant foods in the diet supplies fibers for the microbe to thrive. You need a diet rich in prebiotics which means eating plenty of plant foods: fruits, vegetables, whole grains, beans, nuts, and seeds. You also need probiotics which include foods with active cultures such as yogurt and kefir along with fermented foods such as kimchi, sauerkraut, and tempeh.

Don’t skimp on protein
Protein is involved in healing and recovery. Make sure you have a source of protein at your meals. Good sources of protein include lean meats, seafood, beans, soy products, eggs, and nuts and seeds.

Think about your typical meals and make sure you have protein food included. If you like salads, adding baked chicken breast or garbanzo beans is a great way to include protein in your meal. If you enjoy soups, add in black beans or tofu for a protein boost.

There’s no “silver bullet” when it comes to food and nutrition

There is no one food or nutrient required for a healthy immune system. Look at your current eating habits and see if you can improve your intake of beta carotene and vitamin c, pre and probiotics, and protein sources. Eating healthier can also make you feel more energy and improve your exercise and sleeping habits while reducing your stress.