The #1 Best Leafy Greens for Your Immune System Says Nutritionist

Cold and flu season is officially upon us. As the weather changes and our bodies try to adjust to the new temperatures, our immune systems could begin to weaken. Whether you’re feeling a little exhausted or so ill you can’t muster the strength to get out of bed, getting sick is never a pleasant experience. So if you’re looking for solutions to prevent illness or remedies that can help heal from inclement weather, adding more immune-boosting foods to your diet is one approach to improving your health.

Leafy greens are among the foods that can support your body’s defenses. And while fall and winter are the best times of year to take extra care of your immune system health, leafy greens can boost your health 365 days a year. Corresponding Lauren Manaker, MS, RDN, LDN, CLEC, CPTand author of The First Mother’s Pregnancy Cookbook and Promotion of male fertilityAll types of leafy greens offer health benefits.

“Each leafy green provides vitamins, minerals, fiber and other important nutrients for your diet,” Manaker said Eat this, not that!

However, when it comes to your immune system, there is a certain leafy green that stands out from the rest.

“No matter which green leaf you choose, it’s probably a good idea to include more in your diet, provided you don’t have an underlying condition that requires you to limit this type of food. But among the greens out there, my favorite choice is kale,” She continues.

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How kale’s vitamins and nutrients support your immune system

What makes kale the best leafy green for your immune system is the fact that it’s packed with vitamins and minerals that are essential for boosting your immune system.

“If you don’t have adequate amounts of immune-supporting nutrients, your body may not be able to function properly, which can compromise your immune health,” explains Manaker. “All leafy greens provide a nutrient boost. And among the options, kale is one that is incredibly nutrient dense.”

According to Manaker, kale contains two essential nutrients that can boost the immune system: vitamins A and C. Vitamin A, in particular, is great for maintaining healthy skin. Make sure your skin, as the human body’s largest organ, is strong enough to protect your body from external factors that can lead to disease, such as bacteria and chemicals.

“Vitamin A may play a role in supporting the immune system and helping the body fight infection by promoting skin health,” says Manaker. “Since the skin acts as a barrier against the outside world, keeping skin health in check is crucial to support our immune health.”

She also explains that vitamin A can also have anti-inflammatory effects on the body and is vital to the integrity of the mucus layer in your airways and gut.

“Some data suggest that taking more vitamin C may offer immune system benefits,” says Manaker. She attributes some of this healthy influence to vitamin C’s ability to stimulate the formation of antibodies, a protein your immune system uses to attack and attack foreign objects in your body, including viruses and bacteria.

Along with vitamins A and C, kale provides fiber, a nutrient that may also provide health benefits that protect and enhance your immune system.

“Kale also contains fiber, a nutrient that supports gut health,” says Manaker. “And since a healthy gut is linked to a healthy immune system, including fiber-rich foods like kale [into your diet] can be a fantastic immune-support step.”

Here’s how to incorporate more kale into your diet

Now that you better understand the amazing immune-boosting power of kale, you’re probably wondering how best to incorporate this leafy green into your diet. While there are plenty of recipes to spice up this earthy-tasting veg, Manaker has also shared some creative recommendations to help you spice it up.

“To add more kale to your diet, you can add a handful to your smoothie, sauté it with some extra virgin olive oil and garlic for an easy side dish, or bake leaves for a crunchy chip,” she advises.

Whether you decide to cook these leafy greens or eat them raw, eating kale protects your immune system in ways that can help maintain your health year-round. So, seize the cold and flu season!

Kayla Garritano