Diet for Immunity
05 May
Diet, Food, Immunity, Nutrition

Foods That Boost Immunity and Fight Illness

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You’ve probably heard the saying, “You are what you eat”—but it goes deeper than skin and bone. One of the most powerful tools to support your body’s natural defenses is sitting right on your plate. What you eat doesn’t just fill you up — it actively shapes how well your immune system can protect you. From fighting off infections to speeding up recovery, certain foods that boost immunity are packed with nutrients that keep your system strong, balanced, and ready to respond.

What Is Immunity, Anyway? 

Immunity is your body’s built-in defense system. It’s like having a personal security team that works 24/7 to protect you from anything trying to make you feel sick.

This system is made up of a whole network of cells, tissues, and organs. They all team up to spot invaders, fight them off, and remember them in case they try to sneak back in again. When your immune system is strong, it can do its job better—keeping you feeling healthy, energized, and ready to take on the day.

But just like any team, your immune system needs the right support to perform well—and that’s where foods that boost your immunity, sleep, movement, and stress management come into play. It’s not just about avoiding sickness—immunity plays a role in how fast you recover, how well your body handles stress, and even how you feel overall.

How Diet and Foods That Boost Immunity Work Together

What you eat directly impacts how strong and responsive your immunity is. Nutrients like vitamins, minerals, antioxidants, and healthy fats help your immune cells to do their job better. Some build stronger barriers, others help your body communicate more efficiently, and a few even help calm inflammation so your system isn’t constantly in overdrive.

Some studies suggest that a person’s diet influences their immune system, like all other aspects of health. For example, nutrition can affect the microbiome, gut barrier function, inflammatory processes and white blood cell function, all of which impact immune function.Dietary patterns and individual foods have associations with increased disease risk, greater risk of allergy and impaired immune response.

In short- A balanced, nutrient-rich diet isn’t just good for your energy and mood but also it’s a daily investment in your immune strength. Diets rich in whole foods, such as vegetables, fruits, nuts, legumes, seafood and low in Ultra-processed food can reduce disease risk and promote healthy immune function.

Tasty and Powerful Foods That Boost Immunity 

Diet for ImmunityHere are some immunity-friendly ingredients to add to your plate:

🍊 Citrus Fruits – Nature’s Vitamin C Bomb

Citrus fruits are rich in Vitamin C, which support a healthy immune system. Consuming foods packed with vitamin C to increase white blood cells production, which is key to boost immunity and fight infections. 

🧄 Garlic – Tiny Clove, Big Power

Garlic contains compounds that help the immune system fight germs in a variety of ways by stimulating cells important to fighting disease and helping to regulate the immune system. It helps boost the production of virus-fighting T-cells and can reduce the amount of stress hormones your body produces which can help keep your immune system functioning at full strength.

🫐 Berries – Sweet Little Shields

Berries are rich in antioxidants, especially Flavonoids Which  protect immune cells from oxidative stress, enhance signaling between immune cells and reduce chronic inflammation.

🥦 Leafy Greens & Broccoli – The Green Dream Team

They are Full of vitamins A, C, and E, plus fiber for gut support. Beta-carotene converts into vitamin A, which is an anti-inflammatory vitamin that can help your antibodies respond to toxins.

🥣 Yogurt – Gut Love = Immune Love

It contains live cultures, also known as probiotics. which are thought to help stimulate the immune system to fight off disease. The microbiome or the “good bacteria” in your digestive system determine how other nutrients and harmful bacteria are processed in your body, making probiotics perhaps one of the most important functions for immunity.  

🥜 Nuts & Seeds – Small But Mighty

They are very rich in vitamin E, zinc, and healthy fats. Vitamin E, a known infection fighter is a fat-soluble vitamin & its a key in regulating and supporting immune system function. Some seeds contain the vitamin name selenium which can help your immune system in two ways. First, it triggers your immune system when there’s a risk, but second, it also tells your immune system when to slow down, protecting your body from chronic inflammation

🍠 Sweet Potatoes – Beta-Carotene Boost

Sweet potato is packed with beta-carotene, a precursor of vitamin A, which is critical to the immune system. It can  support skin and respiratory health with vitamin A. It is well known that carotenoids like beta-carotene seem to reduce damage from free radicals. Sweet potato is also rich in vitamin C, which is also a boost for the immune system. Enhance your meals with a boost of color and nutrients using sweet potato in stews, roasted in the oven, either alone or with other vegetables, or steamed.

🫚 Ginger – Spicy + Soothing 

Ginger is a well-known natural remedy with strong immune-boosting and anti-inflammatory properties. Used for centuries in traditional medicine, ginger supports immunity in several ways. Ginger contains vitamin C, magnesium and potassium which will fight inflammation and help calm the body.

🍄 Mushrooms – The Immune Trainers

Mushrooms have a well-documented connection to immune system support, thanks to their rich content of beta- glucans, vitamins, and antioxidants. Mushroom support immunity by activating immune cells, reduces inflammation and oxidative stress, provide vitamin D and antioxidants, Supports gut health.

🫒 Olive Oil – Liquid Gold

Olive oil — especially extra virgin olive oil (EVOO) — is often called “liquid gold” for health, and it plays a powerful role in supporting the immune system. Its immune-boosting benefits come from its healthy fats, antioxidants, and anti-inflammatory compounds

🐟 Fatty Fish – Omega-3s for the Win:

Fatty fish contain Omega-3 fatty acids (EPA & DHA),Vitamin D, High quality protein, Selenium and Zinc which can lower inflammation, improve immune balance, and reduce the risk of infections and autoimmune issues.

🍵 Green Tea – Sip & Boost your immunity:

Green tea is a natural immune booster thanks to its rich concentration of antioxidants, amino acids, and anti-inflammatory compounds. 

 Your daily food choices are one of the most powerful tools you have to support your immune system. A well-balanced diet rich in fruits, vegetables, healthy fats, lean proteins, and healing herbs doesn’t just help fight off illness — it also improves your energy, mood, and overall well-being.

While no single food guarantees perfect health, a consistent, nutrient-rich approach to eating can make a big difference over time. Think of every meal as an opportunity to fuel your body, protect your health, and build lasting resilience.

Start with small changes — Swap sugary snacks for fruit, add a handful of greens to your meals or sip green tea instead of soda. Your body will thank you.


Diet for Immunity

Eat well, Stay strong, and Boost your Immunity—one bite at a time.

No matter what health-related information you’re looking for, our articles have it all. Visit our extensive online resource for guidance on how to stay fit and immune to illness. And for personalized Immunity boosting diet plan & nutrition advice, schedule a consultation today!

Jalpa Sheth Nutrition & Wellness, LLC is a nutrition based private practice serving NY, NJ and coming soon FL. Our board certified registered dietitians can be instrumental in helping you attain optimized nutrition to help achieve your goals around health, fitness, sports, and/or mere weight management

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Breast Cancer Awareness
24 Oct
Breast Cancer Awareness and Nutrition, Food, Health, heart health, Immunity, Nutrition

Nutrition to help lower Breast Cancer Risk

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October is Breast Cancer Awareness month, a time dedicated to spreading awareness and raising funds that can be used for research to aid in prevention, treatment, and more. Breast cancer is one of the most common forms of cancer, with 1 in 8 women being diagnosed in their lifetime. Because of this, women should know what they can do to protect themselves. Practicing good nutrition habits is one of the most influential components of lowering breast cancer risk and is something that all women can begin to implement. In this blog, lets learn nutrition to help lower Breast Cancer Risk.

How Can I Lower My Risk of Breast Cancer?

It’s important to focus on positive lifestyle adjustments that can decrease breast cancer risk, they highlight the things that we can control to keep our bodies healthy and protected against chronic diseases and other illnesses. Along with regular screenings and genetic testing, there are many health and wellness habits that women can incorporate into their everyday routine to lower their risk of breast cancer. These include:

  • Incorporating a balanced diet
  • Staying active
  • Maintaining a healthy weight
  • Limiting alcohol consumption
  • Avoiding smoking

Making these a priority not only helps with breast cancer prevention, but also contributes to overall good health which decreases the risk for many chronic diseases, such as diabetes and heart disease.

A Balanced Diet to lower the risk of Breast Cancer

One of the most important aspects of maintaining good health is a balanced diet. Knowing what foods to incorporate and what foods to limit is important for a nutritious diet A balanced diet includes factors such as:

  • Incorporating fruits and vegetables
  • Choosing whole grains
  • Opting for lean protein
  • Focusing on healthy fats
  • Limiting added sugars
  • Limiting salt intake
  • Staying hydrated!

Fruits and vegetables are a key part of maintaing good nutrition. They provide vitamins and minerals that keep our body feeling good. Women would benefit from including 5 servings of fruits and vegetables into their diet throughout the day. Try adding fruits and vegetables to snacks in between meals to increase intake.

Whole grains are another important part of a balanced diet. Half of the grains that we eat should be whole grains, opposed to refined grains. Refined grains include white bread, white rice, and pasta, while whole grains include whole wheat bread, brown rice, and quinoa. Whole grain products should have a stamp from the Whole Grains Council that indicates the percentage of whole grains that the food contains.

Protein is important for keeping our muscles strong, along with other bodily functions. When incorporating protein, try choosing low fat options. Protein choices that are low fat, or lean, include fish, especially white fish, chicken and turkey breast, legumes, nuts, tofu, tempeh, and low fat dairy products, such as yogurt and cottage cheese. High fat protein options include red meat, especially certain cuts like ribeye and T-bone, processed meats, and full fat dairy products, such as whole milk and cream cheese. While these can still offer certain nutrients and be part of a balanced diet, it’s important to enjoy them in moderation. Choosing lean protein and incorporating healthy fats can help to lower breast cancer risk and also improve heart health. Healthy fats are a great source of nutrients and energy, they also help us to feel fuller for longer periods of time. Healthy fats can be found in foods such as nuts and seeds, nut butters, eggs, and fatty fish such as salmon and sardines.

Limiting added sugar and salt intake is also part of a balanced diet. When limiting added sugars, aim for less than 10% of your calories for the day coming from added sugar or less than 25 grams of added sugar per day. Without any underlying conditions, aim to have less than 2,300 mg of salt per day. Consult a registered dietitian about salt intake if you have any underlying conditions such as hypertension or chronic kidney disease.

Stay hydrated! While fluid recommendations are different for everyone, try aiming for 8 cups of water per day. And try sticking to water when staying hydrated, avoiding sugary drinks, such as soda.

Physical Activity and Weight Management

Move your body in a way that is fun for you! Whether it’s running, walking, lifting, playing a sport, doing yoga or dancing, exercise should make you feel good. If you don’t like doing certain forms of exercise or they are hard for you, try incorporating fun ways to stay active. If you enjoy it, you’re more likely to be consistent with it. Physical activity guidelines vary among individuals depending on personal abilities and the level of intensity. Weight recommendations vary from person to person and are dependent on many factors, such as height and muscle mass. Incorporating these positive health and wellness habits can help to promote a weight that is healthy for you and your body. Consult your doctor or a registered dietitian to discuss what works best for you in terms of staying active and ideal weight recommendations if you have goals of weight loss or weight gain.

Limiting Alcohol Consumption and Avoiding Smoking 

It is recommended to limit alcohol intake to one beverage per day. Limiting alcohol intake and avoiding smoking can help to maintain good health and can decrease the risk of other cancers, along with breast cancer.

Breast Cancer Awareness Month

Want to Learn More about preventative measures for Breast Cancer?

On top of these lifestyle habits, try to see the doctor for routine breast cancer screenings and, if you are able to, learn about your family history of breast cancer and other cancers for better risk assessment and screening methods. And while a healthy lifestyle can help decrease breast cancer risk, it can also have many other positive benefits, such as chronic disease prevention and improved mood. Although these recommendations may seem like a lot to keep track of, incorporating a balanced diet can be simple with small steps to work towards overall goals, especially with the help of a registered dietitian. Registered dietitians help to personalize each aspect of a balanced diet to your lifestyle and preferences so that it feels manageable and sustainable. 

 

For guidance on nutrition and balanced diet/ cancer nutrition, contact to set up a consultation!  

 

Jalpa Sheth Nutrition & Wellness, LLC is a nutrition based private practice serving NY, NJ and coming soon FL. Our board certified registered dietitians can be instrumental in helping you attain optimized nutrition to help achieve your goals around health, fitness, sports, and/or mere weight management.

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Health & Disease Prevention
22 Sep
Diet, Fitness, Health, Immunity, Nutrition

Role of Diet and Exercise in Disease Prevention

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In our fast-paced world, health has become a precious commodity. Chronic diseases increase as a result of various stressors, sedentary lifestyles, and unhealthy eating habits. However, the good news is that we possess the power to take control of our health and reduce the risk of many diseases through two fundamental pillars: diet and exercise. Let’s delve into the significance of using a balanced diet and regular exercise routine for disease prevention, and explore their transformative impact on overall well-being.

Health & Disease Prevention

Understanding the Role of Diet in Preventing Disease

1. The Power of a Nutrient-Dense Diet

A nutrient-dense diet is the cornerstone of good health. By choosing whole, natural foods over processed ones, we provide our bodies with essential vitamins, minerals, and antioxidants. These elements are crucial for supporting our immune system, combating inflammation, and warding off chronic diseases such as heart disease, diabetes, and cancer. Studies have shown that nutrition can be directly linked to diseases such as obesity, hypertension, type 2 diabetes, and more. What we consume either increases our health or decreases it, and we make those choices every single day. 

 

2. Reducing the Risk of Cardiovascular Diseases

The leading cause of death worldwide, cardiovascular diseases, can often be prevented by making healthier dietary choices. A diet rich in fruits, vegetables, whole grains, and lean proteins can lower blood pressure, reduce cholesterol levels, and maintain a healthy weight, all of which significantly contribute to heart health. Unfortunately, we are plagued with advertisements from the food industry, constantly selling us products with little to no nutritional value. In order to lead a heart-healthy life, we have to put down the processed boxes of food and make room for more whole, fresh ingredients. 

Diet & Disease Prevention3. Controlling Diabetes through Diet

Type 2 diabetes, a growing global concern, is closely linked to poor eating habits and obesity. By embracing a diet that includes complex carbohydrates, high lean protein, healthy fats, and limited sugar intake, we can manage blood glucose levels and decrease the risk of developing this metabolic disorder. 

4. Cancer Prevention and Dietary Choices

Research has shown that certain foods, such as cruciferous vegetables, berries, and oily fish, contain compounds that may help protect against cancer. By incorporating these foods into our diet, we can potentially reduce the risk of cancer and enhance our body’s ability to fight off abnormal cell growth.

The Vital Role of Exercise in Disease Prevention

1. Strengthening the Immune System

Regular physical activity has been linked to a strengthened immune system, making us more resilient to infections and illnesses. As we engage in exercise, the body produces more white blood cells, which are critical for combating harmful pathogens and maintaining overall health. Rather than take a pill or supplement to improve the immune system, the answer is as easy as moving your body more. 

2. Improving Cardiovascular Health

Just like diet, exercise plays a central role in preventing cardiovascular diseases. By engaging in a consistent exercise regimen, we increase heart’s efficiency, lower blood pressure, and reduce the risk of heart attacks and strokes. You can start small and build up gradually as your body gets acclimatized. 

Exercise & Disease Prevention3. Weight Management and Exercise

Obesity is a significant risk factor for various diseases. Exercise helps us burn calories and build lean muscle mass, making it an essential tool for weight management. When combined with a healthy diet, regular physical activity becomes even more effective in preventing and managing obesity. Muscle has been shown to increase longevity. If we have a good base of muscle, daily tasks throughout life are much easier to handle. Things like getting on the floor with your kids, carrying a heavy bag of dog food, or putting items overhead to store them in the attic all require muscle. Without muscle, we don’t have healthy movement, and we’re prone to injury and chronic pain.

4. Mental Health and Exercise

Apart from its physical benefits, exercise is a powerful mood booster. Physical activity triggers the release of endorphins, the body’s natural feel-good chemicals, which can alleviate stress, anxiety, and depression. Stress and negative emotions can weaken the immune system and contribute to various diseases, so maintaining good mental health is crucial for disease prevention.

 

The Synergy between Diet and Exercise

1. Achieving Optimal Health through a Holistic Approach

While diet and exercise are potent tools for disease prevention on their own, their synergy is even more powerful. When combined, they create a virtuous cycle, enhancing each other’s benefits and maximizing their impact on overall health. You will feel better, look better, and not constantly have to worry about chronic disease if you implement both of these components into your lifestyle. 

2. Building Healthy Habits for Life

The key to empowering our health through diet and exercise is consistency and sustainability. Rather than embarking on short-lived fad diets or extreme workout routines, adopting long-term, realistic changes is crucial. Creating healthy habits is a journey, and small, incremental steps can lead to significant improvements over time. 

 

Health is our most valuable asset, and we have the power to protect it through simple yet powerful lifestyle choices. By embracing a nutrient-dense diet and incorporating regular exercise into our daily routine, we can significantly reduce the risk of chronic diseases and enhance our overall well-being. Empower yourself today by taking charge of your health through the transformative combination of diet and exercise, and experience the life-changing benefits of disease prevention and longevity.

 

If you want more guidance on nutrition and what you need to do to manage your health, email Jalpa to set up a consultation!  

 

Jalpa is a registered dietitian and nutritionist with a Master’s degree in Health & Nutrition from Brooklyn College, CUNY in New York. She also holds a Certificate of Training in Adult Weight Management through the Academy of Nutrition & Dietetics, CDR.

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