Skip to Main Content

The site navigation utilizes arrow, enter, escape, and space bar key commands. Left and right arrows move across top level links and expand / close menus in sub levels. Up and Down arrows will open main level menus and toggle through sub tier links. Enter and space open menus and escape closes them as well. Tab will move on to the next part of the site rather than go through menu items.

Immune Boosting Foods

Texas Health Banner
Brittney Bearden, MEd, RD, CSSD, LD
Sports Dietitian, Ben Hogan Sports Medicine 

Nothing can interrupt your training and athletic performance like sickness. Maintaining a balanced diet helps strengthen the immune system to prevent down time due to illness. Along with diet, lifestyle habits like sleeping 7-8 hours at night, regular exercise, proper hydration and periodic hand washing can help prevent sickness. Listed below are four nutrient-packed foods recommended to help keep your immune system strong:

Red Bell Peppers: Red bell peppers are a rich source of Vitamin C, containing approximately 2 times the amount of an orange. Incorporate red bell peppers into snacks by dipping slices in hummus or guacamole. At meals include red bell peppers in a salad, stir-fry or make stuffed bell peppers.

Almonds: Full of healthy omega-3 fats, vitamin E, magnesium, and manganese, almonds are a great snack or salad topping. Vitamin E is an antioxidant that helps protect the body against oxidative stress and just a 1-ounce serving of almonds provides 37% of the recommended daily intake. 

Yogurt: Probiotics or “live active cultures” found in yogurt and other naturally fermented foods help feed the digestive tract with healthy bacteria. A healthy digestive system increases immunity, as the majority of the immune system is located in the digestive tract. Greek yogurt is a great snack not only for the probiotic content, but also supplies muscle-building protein. 

Sweet potatoes: The skin is the largest organ in the body and plays a protective role in the immune system. Vitamin A aids in the production of connective tissue, which is an important component of skin. Sweet potatoes are full of beta-carotene, which the body converts to Vitamin A. Bake sweet potatoes whole or thinly slice and drizzle with olive oil and seasonings for homemade sweet potato fries.