5 Immune Boosting Food Swaps To Make This Winter

  references
  
      Harvard Health: "Foods That Fight Inflammation"
    
      Today's Dietitian: "Cortisol — Its Role in Stress, Inflammation, and Indications for Diet Therapy"
    
      Gut: "Effects of Dietary Fat on Gut Microbiota and Faecal Metabolites, and Their Relationship with Cardiometabolic Risk Factors: A 6-month Randomised Controlled-Feeding Trial"
    
      British Journal of Nutrition: "Daily Intake of Non-Fried Potato Does Not Affect Markers of Glycemia and is Associated with Better Diet Quality Compared to Refined Grains: A Randomized, Crossover Study in Healthy Adults"
    
      2015-2020 Dietary Guidelines for Americans: "Shifts Needed To Align With Healthy Eating Patterns"
    
      Antioxidants: "Analysis of Popcorn (Zea Mays L. var. Everta) for Antioxidant Capacity and Total Phenolic Content"
    
      Food and Drug Administration: "Spilling the Beans: How Much Caffeine is Too Much?"
    
      Whole Grains Council: "What's a Whole Grain? A Refined Grain?"
    
      European Journal of Nutrition: "Consumption of Red Meat and Whole-Grain Bread in Relation to Biomarkers of Obesity, Inflammation, Glucose Metabolism and Oxidative Stress"
    
      Cleveland Clinic: "Omega-3 Fatty Acids"
    
      Nutrients: "The Anti-Inflammatory and Antioxidant Potential of Pistachios (Pistacia vera L.) In Vitro and In Vivo"
    
      Cleveland Clinic: "Fish Faceoff: Wild Salmon vs. Farmed Salmon"
    
      Science Translational Medicine: "A high-salt diet compromises antibacterial neutrophil responses through hormonal perturbation"
    




Salmon and whole-grain bread both pack immunity-supporting nutrients.

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5 Immune-Supporting Foods That Aren’t Fruits or Vegetables

Popcorn provides more fiber than potato chips.

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Opt for a glass of probiotic-rich kombucha to conquer the soda cravings.

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Hearty whole-grain bread has important nutrients that keep your immune system humming.

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Choose wild salmon for dinner and get more anti-inflammatory omega-3s.

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Go for wild salmon over farmed when you can. Farmed salmon has more calories and saturated fat than its wild counterparts, per the Cleveland Clinic.

A handful of pistachios pack polyphenols, which are plant-based antioxidants.

Image Credit: Maryna Iaroshenko/iStock/GettyImages

Help support your immune system by swapping in some of these healthier snacks and foods.

Image Credit: Graphic: LIVESTRONG.com Creative

      Harvard Health: "Foods That Fight Inflammation"
    
      Today's Dietitian: "Cortisol — Its Role in Stress, Inflammation, and Indications for Diet Therapy"
    
      Gut: "Effects of Dietary Fat on Gut Microbiota and Faecal Metabolites, and Their Relationship with Cardiometabolic Risk Factors: A 6-month Randomised Controlled-Feeding Trial"
    
      British Journal of Nutrition: "Daily Intake of Non-Fried Potato Does Not Affect Markers of Glycemia and is Associated with Better Diet Quality Compared to Refined Grains: A Randomized, Crossover Study in Healthy Adults"
    
      2015-2020 Dietary Guidelines for Americans: "Shifts Needed To Align With Healthy Eating Patterns"
    
      Antioxidants: "Analysis of Popcorn (Zea Mays L. var. Everta) for Antioxidant Capacity and Total Phenolic Content"
    
      Food and Drug Administration: "Spilling the Beans: How Much Caffeine is Too Much?"
    
      Whole Grains Council: "What's a Whole Grain? A Refined Grain?"
    
      European Journal of Nutrition: "Consumption of Red Meat and Whole-Grain Bread in Relation to Biomarkers of Obesity, Inflammation, Glucose Metabolism and Oxidative Stress"
    
      Cleveland Clinic: "Omega-3 Fatty Acids"
    
      Nutrients: "The Anti-Inflammatory and Antioxidant Potential of Pistachios (Pistacia vera L.) In Vitro and In Vivo"
    
      Cleveland Clinic: "Fish Faceoff: Wild Salmon vs. Farmed Salmon"
    
      Science Translational Medicine: "A high-salt diet compromises antibacterial neutrophil responses through hormonal perturbation"