OF all the clichés we hear throughout our lives, “you are what you eat” may be among those that hold the most truth.

The things we ingest into our bodies affect how much energy we have, how focused we are, what our skin and hair look like and how well we avoid and recover from illness. It’s the job of our immune system to defend our bodies against any outside threats. An automatic response is triggered and your white blood cells are used to help you heal quickly and fully.

In supporting your immune system, a well-balanced diet filled with nutritious foods is one of your strongest defences against chronic illness (such as heart disease, obesity, and diabetes) and common viruses (such as the flu and even COVID-19). Knowing what your body needs and at what amounts is crucial. Keep reading to learn about how to strengthen your immune system with foods.

What foods can I eat to strengthen my immune system?

Getting enough sleep, exercising frequently, and avoiding substance abuse are a few ways you can build up immunity. However, maintaining a nutritious diet is also extremely important. The following are five types of foods you can eat to help build a strong immune system:

1) Berries — These versatile fruits are packed with vitamins and antioxidants. You may enjoy blueberries, blackberries, strawberries, and more.

2) Citrus fruits — Citrus fruits have high levels of vitamin C which help fight infection by increasing your white blood cells. Oranges, grapefruit, lemons, and limes are some great options. Vitamin C may also help you have great skin.

3) Ginger — Ginger may help decrease inflammation. It may be useful to heal a sore throat, help with stomach pain and nausea, treat inflammatory illnesses and even control chronic pain. It may also help you lower your cholesterol.

4) Nuts and seeds — Nuts (such as almonds and walnuts) and seeds (such as sunflower seeds) contain several vitamins and minerals which help to regulate and maintain your immune system. They also contain healthy fats required to keep a balanced diet.

5) Leafy greens — Dark, leafy vegetables such as spinach and kale are known to have high levels of vitamin C and antioxidants. They contain properties that help fight off infection and are good for your heart, brain, and gut. They are also a good source of vitamin E.

While these specific foods are good to help support your immune system, several other foods are as well. You should try your best not to skip any meals to keep your body well-fuelled and protect your immune system. Continuing to stay hydrated by drinking plenty of water will also help you to flush out any unwanted toxins in your body that could cause illness. In maintaining a balanced diet, you must have the right amount of nutrients from all the food groups. The seven major classes of food nutrients are: carbohydrates, fibre, fats, protein, minerals, vitamins and water.

How can telemedicine help?

There is so much information available that teaches us about keeping a balanced diet and using food to help heal and prevent illness. It may feel overwhelming. Additionally, your dietary requirements may vary based on your age, weight, existing illnesses or deficiencies, and even food allergies and intolerances. Consulting a doctor to help create a specific diet for you may be extremely helpful.

Through telemedicine you can reach out to a doctor to go through your personal medical history and get a diet plan suited for you, taking into consideration your specifications. This can all be done over the phone, video call, or text on telemedicine platforms such as MDLink.

If the doctor thinks it’s appropriate to test vitamin levels to identify a deficiency or to diagnose if you may be immuno-compromised, they can send you lab forms for you to get blood tests or any other tests through this telemedicine platform. MDLink’s Drive-Thru in Kingston will also allow you to get lab tests done right there in the comfort and convenience of your vehicle.

Telemedicine is a convenient and reliable resource that is there to support you not just through illness but also through wellness. Guidance for maintaining a healthy lifestyle and avoiding illness is just one of the many things telemedicine can support you with.

Dr Ché Bowen, a digital health entrepreneur and family physician, is the CEO & founder of MDLink, a digital health company that provides telemedicine options. Check out the company’s website at www.theMDLink.com. You can also contact him at drchebowen@themdlink.com.