The Best Foods for Boosting Your Immune System

Hey there! Looking to boost your immune system naturally? You're in the right place. Let's explore some of the best foods that can help keep your immune system strong and ready to fight off illnesses.

Citrus Fruits

Citrus fruits like oranges, grapefruits, lemons, and limes are packed with vitamin C. Vitamin C is known to increase the production of white blood cells, which are key to fighting infections. Since your body doesn't produce or store it, you need daily vitamin C for continued health. Adding a squeeze of lemon to your water or having a glass of orange juice can be a great start.

Red Bell Peppers

If you think citrus fruits have the most vitamin C of any fruit or vegetable, think again. Red bell peppers contain twice as much vitamin C as citrus. They are also a rich source of beta carotene, which helps keep your eyes and skin healthy. Incorporate red bell peppers into your diet by adding them to salads, stir-fries, or simply as a crunchy snack.

Broccoli

Broccoli is supercharged with vitamins and minerals. Packed with vitamins A, C, and E, as well as fiber and many other antioxidants, broccoli is one of the healthiest vegetables you can put on your table. The key to keeping its power intact is to cook it as little as possible—or better yet, not at all. Light steaming is a great way to keep more nutrients in the food.

Garlic

Garlic is found in almost every cuisine in the world. It adds a little zing to food and is a must-have for your health. Early civilizations recognized its value in fighting infections. Garlic may also slow down the hardening of the arteries, and there's weak evidence that it helps lower blood pressure. Garlic’s immune-boosting properties seem to come from a heavy concentration of sulfur-containing compounds, such as allicin.

Ginger

Ginger is another ingredient many turn to after getting sick. Ginger may help decrease inflammation, which can help reduce a sore throat and inflammatory illnesses. Ginger may also help with nausea. While it's used in many sweet desserts, ginger packs some heat in the form of gingerol, a relative of capsaicin. Ginger may help decrease chronic pain and may possess cholesterol-lowering properties.

Spinach

Spinach made our list not just because it’s rich in vitamin C. It’s also packed with numerous antioxidants and beta carotene, which may increase the infection-fighting ability of our immune systems. Similar to broccoli, spinach is healthiest when it’s cooked as little as possible so that it retains its nutrients. However, light cooking enhances its vitamin A and allows other nutrients to be released from oxalic acid.

Yogurt

Look for yogurts that have "live and active cultures" printed on the label, like Greek yogurt. These cultures may stimulate your immune system to help fight diseases. Try to get plain yogurts rather than the kinds that are preflavored and loaded with sugar. You can sweeten plain yogurt yourself with healthy fruits and a drizzle of honey instead. Yogurt can also be a great source of vitamin D, so try to select brands fortified with vitamin D, which helps regulate the immune system and is thought to boost our body’s natural defenses against diseases.

Almonds

When it comes to preventing and fighting off colds, vitamin E tends to take a backseat to vitamin C. However, vitamin E is key to a healthy immune system. It’s a fat-soluble vitamin, meaning it requires the presence of fat to be absorbed properly. Nuts, such as almonds, are packed with the vitamin and also have healthy fats. A half-cup serving, which is about 46 whole, shelled almonds, provides nearly 100 percent of the recommended daily amount of vitamin E.

Turmeric

You may know turmeric as a key ingredient in many curries. This bright yellow, bitter spice has also been used for years as an anti-inflammatory in treating both osteoarthritis and rheumatoid arthritis. Research shows that high concentrations of curcumin, which gives turmeric its distinctive color, can help decrease exercise-induced muscle damage. Curcumin has promise as an immune booster and an antiviral.

Green Tea

Both green and black teas are packed with flavonoids, a type of antioxidant. Green tea excels in its levels of epigallocatechin gallate (EGCG), another powerful antioxidant. EGCG has been shown to enhance immune function. The fermentation process black tea goes through destroys a lot of the EGCG. Green tea, on the other hand, is steamed and not fermented, so the EGCG is preserved. Green tea is also a good source of the amino acid L-theanine, which may aid in the production of germ-fighting compounds in your T-cells.

Papaya

Papaya is another fruit loaded with vitamin C. You can find double the daily recommended amount of vitamin C in a single medium fruit. Papayas also have a digestive enzyme called papain that has anti-inflammatory effects. Papayas have decent amounts of potassium, magnesium, and folate, all of which are beneficial to your overall health.

Kiwi

Like papayas, kiwis are naturally full of a ton of essential nutrients, including folate, potassium, vitamin K, and vitamin C. Vitamin C boosts white blood cells to fight infection, while kiwi's other nutrients keep the rest of your body functioning properly.

Poultry

When you’re sick, chicken soup is more than just a feel-good food with a placebo effect. It helps improve symptoms of a cold and also helps protect you from getting sick in the first place. Poultry, such as chicken and turkey, is high in vitamin B6. About 3 ounces of light turkey or chicken meat contains nearly one-third of your daily recommended amount of B6. Vitamin B6 is an important player in many of the chemical reactions that happen in the body. It’s also vital to the formation of new and healthy red blood cells. Stock or broth made by boiling chicken bones contains gelatin, chondroitin, and other nutrients helpful for gut healing and immunity.

Sunflower Seeds

Sunflower seeds are full of nutrients, including phosphorous, magnesium, and vitamins B-6 and E. Vitamin E is important in regulating and maintaining immune system function. Other foods with high amounts of vitamin E include avocados and dark leafy greens. Sunflower seeds are also incredibly high in selenium. Just 1 ounce contains nearly half the selenium that the average adult needs daily. A variety of studies, mostly performed on animals, have looked at its potential to combat viral infections such as swine flu (H1N1).

Shellfish

Shellfish isn’t what jumps to mind for many who are trying to boost their immune system, but some types of shellfish are packed with zinc. Zinc doesn’t get as much attention as many other vitamins and minerals, but our bodies need it so that our immune cells can function as intended. Varieties of shellfish that are high in zinc include oysters, crab, lobster, and mussels. Keep in mind that you don’t want to have more than the daily recommended amount of zinc in your diet. For adult men, it’s 11 milligrams (mg), and for women, it’s 8 mg. Too much zinc can actually inhibit immune system function.

Conclusion

Maintaining a healthy diet is a powerful way to keep your immune system in top shape. Incorporating these foods into your daily meals can help strengthen your body's defenses and keep illnesses at bay. Remember, a balanced diet combined with regular exercise, adequate sleep, and good hygiene practices is your best defense against infections. Stay healthy and enjoy these delicious, immune-boosting foods!