There are some things about immunity that are beyond our control, but there are many things we can do to help maintain a strong immune system. It is recommended to eat five to nine servings of fruits and vegetables a day.
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A healthy immune system gives your body extra protection against illness. Focusing on nutrient-rich foods and healthy lifestyle behaviors can help you and your family stay a step ahead.
Immune-Supporting Nutrients
The following nutrients play a role in the immune system and can be found in a variety of foods:
- Beta Carotene is found in plant foods, such as sweet potatoes, spinach, carrots, mango, broccoli, and tomatoes.
- Vitamin C-rich foods include citrus fruits, berries, melons, tomatoes, bell peppers, and broccoli.
- Vitamin D is found in fatty fish (ex. salmon, shrimp, seabass) and eggs. Milk and 100% juices that are fortified with vitamin D also are sources of this important nutrient.
- Zinc tends to be better absorbed from animal sources such as beef and seafood, but also is in vegetarian sources such as wheat germ, beans, nuts, and tofu.
- Probiotics are “good” bacteria that promote health. They can be found in cultured dairy products such as yogurt, and in fermented foods, such as kimchi.
- Protein comes from both animal and plant-based sources, such as milk, yogurt, eggs, beef, chicken, seafood, nuts, seeds, beans, and lentils.
Focus on Balance
To help keep your immune system healthy all year long, focus on a balanced eating plan, adequate sleep, and stress management.
Aim for five to seven servings of vegetables and fruits daily to get vitamins, minerals, and antioxidants that may support immune health.
Good hygiene and handwashing help prevent the spread of germs. Remember to wash produce before eating or using in recipes. Clean glasses, forks, spoons, and other utensils to reduce the spread and growth of bacteria.
Find healthy and appropriate ways to cope with stress, such as meditation, listening to music, or writing. Physical activity also is a great way to help manage stress and may help reduce the risk of some chronic diseases that could weaken your immune system further. Tips for managing stress »
Lack of sleep contributes to a variety of health concerns, such as a weakened immune system. Seven to nine hours of sleep is recommended for adults, and eight to 14 hours for children, depending on their age. Tips for sleepless nights »
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Explore these resources offered by and for our USF community:
- Does the stay-at-home orders, Zoom fatigue, and household stressors have you feeling isolated, anxious, and stressed? Maybe it’s time to talk with someone. A compassionate chat with a Concern Clinical Manager can help you alleviate tension and get back in the groove. Simply call (800) 344-3222 and ask for a confidential consultation with a counselor. You’ll be amazed at how quickly you start to feel better once you disrupt the cycle of stress.
- Explore Concern's library of resources related to COVID-19.
- Be comfortable and work safely at home by setting up your workstation properly. Don't forget to get up and stretch every hour or so. Check out the Ergo Education page for tips and tricks.
- Stay informed about USF's response to the coronavirus by reviewing our Coronavirus Updates and Resources and HR pages.
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Aug. 1–31
Fruits and vegetables add nutrients to your diet that help protects you from heart disease, stroke, and some cancers. In addition, choosing vegetables, fruits, nuts, and other produce over high-calorie foods can help you manage your weight. In this challenge, check in each time that you eat fruits and/or vegetables and report the number of servings with the goal of eating at least 2.5 servings a day.
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Wednesday, Aug. 12 | 11 a.m.–12 p.m. | Zoom
Join us for a discussion with representatives from HR and fellow working parents to collectively brainstorm strategies and options for working from home while many K-12 schools, preschools, etc. are not offering in-person care. Send your question(s) you may have via Google Form prior to the meeting and bring your ideas!
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Saturdays | 9–11 a.m. | Upper Koret Parking Lot
USF’s Star Route Farms is at peak production right now with the freshest local, organic produce. With the ongoing health crisis preventing restaurants from purchasing Star Route Farms’ produce, the farm and USF are making the bounty available to our USF community.
Order a box of produce each week for pick up on Saturdays in the Koret Health and Recreation Center upper parking lot. Each box costs $30 and is filled with the freshest produce picked that week. Contents of the boxes change from week to week, based on the produce available at harvest. Orders must be submitted by 9 a.m. on Friday.
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Are you passionate about wellness? Help publicize upcoming GoUSF events and increase campus-wide participation by becoming a GoUSF wellness champion today!
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