Riverside Healthcare | The Journey | Summer 2021

12 RiversideHealthcare.org Summer is perfect for boosting your immunity with vital nutrients Eat well Eating nutritiously has always been a way to stay healthy. A healthy diet strengthens your immune system, and a strong immune system helps protect you from illness. And while no one food or diet can prevent illness, eating healthy can help your body prevent, fight and recover from infections. The best way to get the nutrients your immune system needs is to include a wide variety of healthy foods in your diet. “The healthiest people simply eat a large variety of balanced food— balanced meaning regularly consuming sources of proteins, carbohydrates and dietary fats,” says Emily LaVoie, Eating Psychology Coach and Personal Trainer with the Riverside Health Fitness Center. “As far as creating a large variety, think about choosing fruits and veggies that cover the six different categories of the phytonutrient spectrum: red; orange; yellow; green; blue, purple and black; and white, tan and brown. And most importantly, remember that being healthy does not mean you have to eat perfectly—food is meant to be enjoyed and bring you pleasure.” According to the Academy of Nutrition and Dietetics, these nutrients can help fortify your immune system: Probiotics. These good bacteria can be found in cultured dairy products like yogurt. Protein. This may be especially helpful in healing and recovery. You can find this in plant and animal products, including seeds. Vitamin A. This helps regulate the immune system and protect against infections. Look for it in sweet potatoes, carrots, broccoli, spinach, eggs, or milk and cereal fortified with vitamin A. Vitamin C. Look for this in citrus fruits. It helps the immune system produce antibodies. Vitamin D. Find it in fatty fish and eggs, as well as drinks fortified with vitamin D. Vitamin E. This works as an antioxidant, which reduces inflammation. Find vitamin E in fortified cereals, sunflower seeds, vegetable oils and peanut butter. What does healthy eating look like? Emily LaVoie