As a UMD Dietetic Intern studying to be a Registered Dietitian, I naturally started sifting through my old class notes and researching National Institutes of Health’s online databases for whole-body health approaches for fighting the common cold. I started noticing a common trend among my findings - the important role the body’s microbiota play in immune health and function. As defined in the Merriam-Webster’s dictionary, the microbiome is a “community of microorganisms (such as bacteria, fungi, and viruses) that inhabit a particular environment, especially the collection of microorganisms living in or on the human body.” Over 100 trillion bacteria and other microbes live on your skin, in your respiratory tract, and in your gastrointestinal tract that are specific to you and your genome. Microbiota play a fundamental role in the training and function of a host’s immune system, and when the microbiota and immune system are in balance, the immune system can continue to fire protective responses and tolerate harmful pathogens. Many factors though can cause your microbiota, and thus your immune system, to get out of whack - including overuse of antibiotics, improper diet, and stress - leading to you acquiring the latest bug going around campus. So what foods help support the microbiome and immune system? First thing’s first - fiber! Fiber plays a very important role in maintaining gut function. Soluble fibers, found in fruits, vegetables, grains, and legumes, draw water into the intestines and helps push waste and other toxins out of the body before they can enter the bloodstream. Insoluble fibers, found in starchy vegetables such as potatoes, corn, and peas, are a source of nutrients for microbiota, helping support growth of “good” microbes and squashing the “bad” ones. Secondly - fruits and vegetables! Eating a wide range of fruits and vegetables provides a myriad of vitamins and minerals that support a healthy microbiome and immune system. High in vitamin A, C, D, B6 and folic acid, colorful fruits and vegetables serve as powerful antioxidants and fight against infection. So if you’re hoping to prevent the common cold and strengthen your immune system this semester, be sure to:
For more information: Ways to de-stress Fruits, vegetables, and fiber - recommended servings per day and food ideas
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ABOUTTerps With Taste is run by the Student Nutritionist Team with University of Maryland Dining Services. We write content for students, by students. Enjoy! Categories
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