Foods to Eat
Here are foods that can support your immunity and overall health — and, as a result, lymphatic flow and drainage.
1. Protein
Protein is an essential nutrient for the health of your immune system cells. And the healthier your immune cells, the better your body can fight off invaders and preserve the well-being of your lymphatic system.
Good sources of protein include:
- Chicken breasts
- Fish like salmon and tuna
- Soy products like tofu and tempeh
- Legumes like lentils and beans
- Dairy products like yogurt, milk, and cottage cheese
- Eggs
- Nuts and seeds
2. Vitamin C
Vitamin C can help prevent infections or make them go away faster. The result? Less strain on your lymph system and lower chances of a blockage, both of which can mess with lymphatic drainage.
Vitamin-C-rich foods for lymph health include:
- Oranges
- Lemons
- Grapefruit
- Kiwi
- Strawberries
- Broccoli
- Brussels sprouts
- Bell peppers
- Cabbage
- Cauliflower
- Tomatoes
3. Vitamin B6
Another important vitamin for your lymph nodes is vitamin B6. Not getting enough of this essential nutrient in your diet may prevent the production of immune system cells called lymphocytes (which help your lymph system fight off infection) and impair proper drainage.
Foods rich in vitamin B6 include:
- Tuna
- Salmon
- Chicken breasts
- Beef liver
- Potatoes
- Chickpeas
- Bananas
- Fortified breakfast cereals
It’s important to note, however, that too much vitamin B6 can cause unpleasant symptoms like nausea, headache, fatigue, or tingling, though this typically only happens after taking high doses of a vitamin B6 supplement rather than from food. To avoid side effects, consume no more than 100 milligrams (mg) of the supplemental form of vitamin B6 per day.
4. Zinc
Zinc is a mineral that helps create new immune system cells. However, low levels of zinc have been associated with reduced immune function and increased risk of infection, which can hinder proper lymphatic drainage.
If you’re looking to add more zinc to your diet, consider these options:
- Oysters
- Blue crab
- Fortified breakfast cereals
- Pumpkin seeds
- Turkey
- Cheddar cheese
- Shrimp
- Lentils
- Sardines
- Greek yogurt
5. Water
Nutrient-dense foods aren’t the only way to improve your lymphatic system. It’s also important to hydrate. Drinking plenty of water can help lymph fluid move more easily through your body to prevent buildup.
How much water you need to drink varies from person to person. The general recommendation is about 9 to 13 cups of water per day for adults over the age of 18. However, your individual water needs may depend on underlying conditions and overall health status. If you’re trying to calculate how much water is right for you, check in with your healthcare provider for an accurate recommendation.
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