We often think about our immune system when a breakdown happens—AKA the sniffles start. Sick happens, and nothing can prevent anyone from never, ever coming down with an illness. However, it is possible to take steps to protect your health, and choosing the right foods is one of them.
“The food you eat isn’t just fuel, it actually helps build and power the cells that protect you from getting sick,” explains Dr. Raj Dasgupta, MD, the chief medical advisor for Sleepopolis. “Your immune system is constantly on the lookout for viruses, bacteria and anything else that doesn’t belong. If you’re not getting the right nutrients, those defenses can get sluggish or confused.”
Dr. Dasgupta shares that understanding how diet helps the immune system can help you make small, weekly decisions that keep your immune system sharp. Before sending a pal out for chicken noodle soup (because you’re sick), healthcare experts suggest buying this one food every week to strengthen your immune system. Spoiler alert: It’s not oranges, and it surprised us, too.
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How Diet Affects the Immune System
The way to a foodie’s heart is through their stomach. As turns out, the same can be said for a stronger immune system, at least in part. “Our diet affects our gut microbiome, the ecosystem of bacteria that live in our intestines,” explains Dr. Linda Yancey, MD, who specializes in infectious diseases and internal medicine for Memorial Hermann. “A healthy gut microbiome may [have] positive health benefits like the production of some vitamins, good colon health and enhanced nutrition.”
While the science on gut health is emerging, some data indicate a link between the microbiome and the immune system.
Dr. Mike Sevilla, MD, a family physician, agrees that food can supply “building blocks,” such as vitamins and proteins, to strengthen the immune system. Yet, it can also contribute to tearing it down.
“There are foods, like processed foods, that can promote inflammation, and can weaken the immune system and increase your risk of infections,” Dr. Sevilla says.
While no single food will make or break how you fare during cold and flu season or any season, one in particular provides immunity benefits.
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This Food Can Improve Your Immune System Function
“Mushrooms are helpful as part of a balanced diet, which can keep our whole body, including our immune system, healthy,” Dr. Yancey says.
Dr. Sevilla also encourages people to consider making room in their carts and weekly diets for ‘shrooms, explaining, “Mushrooms are great for the gut microbiome, and most of the immune system is in the gut region.”
Drs. Sevilla and Dasgupta also point to the rich antioxidant content of mushrooms. “Mushrooms are interesting because they contain natural compounds called beta-glucans, special fibers that give your immune cells a little ‘training session,” Dr. Dasgupta explains. “They help your body recognize invaders more quickly and respond more innovatively. Mushrooms also have antioxidants like selenium and ergothioneine, which protect immune cells from wear and tear.”
Research from Biomedicine & Pharmacotherapy also suggests that terpenol compounds in mushrooms might help fight bacteria. Plus, Dr. Dasgupta notes that shiitake and maitake can especially give the immune system a nudge, but he cautions that “it’s more of a steady boost than a miracle cure.” Actually, none of the physicians we spoke with hailed mushrooms as an instant magic solution for immune system functioning.
“There is so much more that we are learning about our immune system,” Dr. Sevilla says. “Research is definitely ongoing when it comes to how mushrooms affect it, and how what we eat and drink affects the immune system.”
However, some recent research offers promise, including one study that suggested that the immune system benefits of mushrooms might even extend to one tool for reducing your cancer risk.
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How To Eat Mushrooms for Immune System Support
Food preparation can contribute to whether a meal—including one packed with mushrooms—supports your health. “The healthiest way to enjoy mushrooms is to avoid drowning them in heavy sauces or frying them, since that can cancel out many of their benefits,” explains Dr. Chris Mohr, Ph.D., RD,the fitness and nutrition advisor with BarBend. “Store them in the fridge so they don’t turn slimy, and cook them gently.”
He reports that light sautéing or roasting can preserve the immune system-boosting nutrients in mushrooms and—importantly—the taste, especially with some seasoning. “I love sautéing mushrooms with garlic and olive oil,” Dr. Mohr raves. “Mushrooms are also simple, flavorful and perfect as a side dish. They’re also great roasted in the oven because the high heat brings out a rich, earthy flavor.”
He also loves starting his day with mushrooms. “Tossing mushrooms into omelets is an easy way to boost breakfast with immune-supporting nutrients without adding many calories,” he shares.
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3 More Tips To Boost Immunity Every Week
“Protecting your immune system means protecting yourself,” Dr. Yancey emphasizes. The experts we spoke with emphasize that this means taking a holistic approach to your health, rather than relying on a single “superfood.”
They share some other practical, bite-sized ways to improve your immune system to go along with your new mushrooms-eating habit.
1. Consume a balanced diet
Eating mushrooms may help fight infections and both short-term and chronic diseases. However, Dr. Mohr reports it’s crucial to work foods with other key nutrients into your diet.
“Vitamin C helps immune cells function properly, and citrus fruits like oranges are a top source,” he explains. “Vitamin D regulates your immune system and can be found in fatty fish and fortified milk.”
Dr. Mohr also suggests getting zinc, found in pumpkin seeds, to improve immune cell development and wound healing. Additionally, he notes that protein, such as that found in eggs and legumes, helps build antibodies and immune cells.
Dr. Yancey mentions that fiber-rich foods, such as leafy greens, also support gut health, and she advises people to reduce their consumption of processed foods.
2. Get quality sleep
Dr. Sevilla’s No. 1 tip for building your immune system isn’t diet-related. Instead, he recommends that his patients ensure they get enough sleep.
“I know that all of us have busy lives, and sleep is sometimes not on the priority list,” he explains. “However, quality sleep, which we sometimes call deep sleep, releases infection-fighting proteins called cytokines, and these really help to boost up the immune system. Keep a consistent sleep schedule and really try to limit screen time before bed.”
3. Manage stress
It’s not possible to avoid ever getting stressed out. However, experts encourage people to find ways to cope with stress so it doesn’t become chronic.
“Chronic stress can wear your defenses down,” Dr. Dasgupta warns. “Even simple practices like deep breathing, meditation or taking time for yourself can make a real difference.”
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Sources:
- Dr. Raj Dasgupta, MD, the chief medical advisor for Sleepopolis
- Dr. Linda Yancey, MD, who specializes in infectious diseases and internal medicine for Memorial Hermann
- The Interplay between the Gut Microbiome and the Immune System in the Context of Infectious Diseases throughout Life and the Role of Nutrition in Optimizing Treatment Strategies. Nutrients.
- Dr. Mike Sevilla, MD, a family physician
- New insights into antimicrobial and antibiofilm effects of edible mushrooms. Food Research International.
- Immunomodulatory effect of mushrooms and their bioactive compounds in cancer: A comprehensive review. Biomedicine & Pharmacotherapy.
- Dr. Chris Mohr, Ph.D., RD, the fitness and nutrition advisor with BarBend
