The foods you eat can provide essential building blocks that help your body create antibodies to fight off colds and viruses.
While you may already have immune-boosting staples like leafy greens, yogurt, and salmon on your grocery list, there are several “bad” foods you might be avoiding that are actually loaded with nutrients to keep you healthy. Really!
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Read on to discover dietitian-approved “bad” foods that support a healthy immune system, along with quick and tasty ways to enjoy them.
5 “Bad” Foods That Actually Boost Immune Health
1. Eggs
If you’ve been avoiding eggs due to concerns about saturated fat and cholesterol, you don’t have to.
A large egg contains just 1.5g of saturated fat and 186mg of cholesterol, making it a nutritious choice.
Eggs are an affordable source of protein (6g per large egg), which is essential for creating antibodies that fight infections.
They also provide nutrients like selenium, folate, and vitamins A and D. In fact, eggs are one of the few foods naturally rich in vitamin D, and they also supply small amounts of omega-3s, which support immune health. Why not have eggs for dinner tonight?
2. Potatoes
Often dismissed as a “bad carb,” potatoes are actually a budget-friendly and immune-supporting food.
A medium potato provides about 20% of your daily vitamin C needs, which is vital for immune function.
Potatoes also contain resistant starch, a type of carbohydrate that supports a healthy gut microbiome—a key factor in a strong immune system.
For a quick meal, try roasting potatoes alongside Brussels sprouts for a nutritious side dish.
3. Dairy Milk
With the rise of non-dairy alternatives, you might wonder if dairy milk is still a good option. When it comes to immune health, dairy milk is a powerhouse.
It’s a great source of protein (8g per cup) and contains immune-supporting nutrients like zinc, vitamin A, and vitamin D.
Opt for organic milk when possible, as it may offer slightly higher levels of healthy fats like omega-3s and CLA (conjugated linoleic acid), which have been linked to improved immune health.
4. Bananas
Despite their reputation for being high in sugar, bananas offer immune-boosting nutrients like vitamin C and vitamin B6, both of which are crucial for fighting off illness.
Bananas are also rich in fiber (3g per medium banana), including resistant starch, which acts as a prebiotic.
Prebiotics nourish the good bacteria in your gut, directly benefiting your immune system. Bananas make a great snack, but they’re also perfect in smoothies or as part of a healthy breakfast.
5. Breakfast Cereal
Ready-to-eat cereals often get a bad rap, but many are packed with immune-supporting nutrients like vitamin A, folate, zinc, and iron. Look for cereals with at least 5g of protein, 3g of fiber, and minimal added sugars.
Pair your cereal with fortified milk and a sliced banana for a quick, nutritious breakfast, or mix it into plain yogurt for a healthy snack.
Conclusion
Give your immune system the tools it needs to fight off infections this season.
A balanced diet will supply key nutrients like protein, zinc, and vitamins A, C, and D, but don’t overlook “bad” foods like eggs, potatoes, dairy milk, bananas, and breakfast cereal—they might be just what you need to stay healthy.
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