Top 8 Foods to Add to Your Diet to Support Healthy Inflammatory and Immune Responses

Sosan Hau, RD, CDE

Although health is never just about your diet, the foods we choose do play a huge role in affecting our health outcomes.  Think of your meal as an opportunity to load up on key nutrients to nourish your body to stay healthy and strong. Here are my top 8 foods that I add to my diet on a weekly basis to support my immune system and provide a healthy inflammatory response.

  1. Green Leafy Vegetables –kale, spinach, collard greens

Nutrients provided:  vitamin A, vitamin C, vitamin K, fiber, magnesium, calcium, and iron

How to add to your diet – Aside from salad, I love sneaking green leafy vegetables into my TLS nutrition shake for an extra nutrient boost.

  1. Wild caught salmon

Nutrients provided – omega-3, protein, vitamin D, Vitamin 12

How to add to your diet – The easiest way to make salmon is either pan-seared or baked with lemon slices and garlic or fresh dill. The best part is, from start to finish, the meal is ready in 15 minutes or less.

  1. Cruciferous vegetables – broccoli, cauliflower

Nutrients provided – vitamin C, K, folate, fiber, carotenoids (beta-carotene, lutein, zeaxanthin), and fiber

How to add to your diet – So many ways to enjoy them, stir fry broccoli with your favorite protein or simple cauliflower rice topped with your favorite stir fry dishes.

  1. Berries – blueberries, strawberries, raspberries, blackberries

Nutrients provided – high in fiber, vitamin C, antioxidant polyphenols, potassium, calcium

How to add to your diet – I love adding berries to my TLS nutrition shake or simply snacking on them when I need a little pick-me-up in the afternoon.

  1. Fermented vegetables – kimchi, sauerkraut

Nutrients provided – rich in probiotics, Vitamin E, and K, various B vitamins (including B12)

How to add to your diet – Simple way to incorporate it into your diet is by adding just enough to add flavor to your favorite salad or buddha bowl.

  1. Turmeric spice

Nutrients provided – curcumin, minerals (potassium, manganese, and phosphorus)

How to add to your diet – Try adding to smoothies, curries, soup, dips, and stir fry to jazz up your meal and health.

  1. Pineapple

Nutrients provided – high in vitamin C, Vitamin A, Vitamin B6, E, and manganese; it also contains bromelain which is a wonderful enzyme with numerous benefits.

How to add to your diet – Who does not love pineapple and fresh coconut combined with a TLS Nutrition Shake – a healthy pina colada with a boost of nutrients anyone?

  1. Green Tea

Nutrient provided – rich in polyphenols, catechin (EGCG), a good source of L-theanine

How to add to your diet – I love starting my day with a cup of green tea.