Regularly eating a variety of nutritious foods rich in vitamins and minerals, such as citrus fruits, spinach, red peppers, and ginger, may help boost your immune system.
While no food can prevent or cure infections or disease, feeding your body certain foods may help keep your immune system strong.
If you’re looking for ways to prevent colds, the flu, and other infections, your first step could be a visit to your local grocery store. Plan your meals to include these 15 powerful immune system boosters.
Food Fix: Immune System Boost
1. Citrus fruits Immune System
Most people turn straight to vitamin C after they’ve caught a cold. That’s because it may help build up your immune system.
Vitamin C is thought to increase the production of white blood cells, which are key to fighting infections.
Most citrus fruits are high in vitamin C. With such a variety to choose from, it’s easy to add a squeeze of this vitamin to any meal.
Popular citrus fruits include:
Because your body doesn’t produce or store it, you need daily vitamin C for continued health. The recommended daily amountTrusted Source for most adults is:
- 75 mg for women
- 90 mg for men
If you opt for supplements, avoid taking more than 2,000 milligrams (mg) a day.
2. Red bell peppers Immune System
Red bell peppers (100 g) contain almost 3 times as much vitamin C – 128 mgTrusted Source, as a 100g Florida orange – 45 mgTrusted Source. They’re also a rich source of beta–carotene.
Besides boosting your immune system, vitamin C may help you maintain healthy skin. Beta-carotene, which your body converts into vitamin A, may help keep your eyes and skin healthy.
3. Broccoli Immune System
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 plate.
The key to keeping its power intact is to cook it as little as possible — or better yet, not at all. ResearchTrusted Source has shown that steaming or microwaving is the best way to keep more nutrients in the food.
4. Garlic Immune System
Garlic adds flavor to food and has long been used for medicinal purposes.
Early civilizations recognized its value in fighting infections. Garlic may also slow down hardening of the arteries, and people use itTrusted Source to treat high blood pressure.
Garlic’s immune-boosting properties seem to come from a heavy concentration of sulfur-containing compounds, such as allicin.
5. Ginger Immune System
Ginger is another ingredient many turn to after getting sick. A Ginger may help decrease inflammation, which may help reduce a sore throat and inflammatory illnesses. It may also help with nausea.
While it’s used in many sweet desserts, ginger packs some heat in the form of gingerol, a relativeTrusted Source of capsaicin.
Ginger may also decrease chronic pain and might even possess cholesterol–lowering propertiesTrusted Source.
6. Spinach Immune System
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 both increase the infection-fighting ability of our immune systems.
Similar to broccoli, spinach is healthiest when cooked as little as possibleTrusted Source so that it retains its nutrients. However, light cooking makes it easier to absorb the vitamin A and allows other nutrients to be released from oxalic acid, an anti-nutrient.
7. Yogurt Immune System
Look for yogurts that have the phrase “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 kind that are flavored 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 this vitamin. Vitamin D helps regulate the immune system and is thought to boost our body’s natural defenses against diseases.
8. Almonds
When it comes to preventing and fighting off colds, vitamin E tends to take a backseat to vitamin C. However, this powerful antioxidant is key to a healthy immune system.
It’s a fat-soluble vitamin, which means it requires the presence of fat to be absorbed properly. Nuts, such as almonds, are packed with vitamins and also have healthy fats.
Adults only need about 15 mgTrusted Source of vitamin E each day. A half-cup serving of almonds, which is about 46 whole, shelled almonds, provides around 100%Trusted Source of the recommended daily amountTrusted Source.
9. Sunflower seeds
Sunflower seeds are full of nutrients, including phosphorus, magnesium, and vitamins B6 and E.
Vitamin E is important in regulating and maintaining immune system function. Avocados and dark leafy greens are other foods with high amounts of vitamin E.
Sunflower seeds are also high in selenium. Just 1 ounce contains nearly halfTrusted Source the selenium that the average adult needs dailyTrusted Source. A variety of studies, mostly performed on animals, have looked at its potential to combat viral infections such as swine flu (H1N1).
10. 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.
ResearchTrusted Source shows that high concentrations of curcumin, which gives turmeric its distinctive color, may help decrease exercise-induced muscle damage. Curcumin has promise as an immune booster (based on findings from animal studies) with antimicrobial propertiesTrusted Source. More research is needed.
11. Green tea
Both green and black teas are packed with Flavourings, a type of antioxidant. Where green tea really excels is in its levels of epigallocatechin gall ate (EGCG), another powerful antioxidant.
ResearchTrusted Source has suggested that EGCG may have antiviral properties that support the immune system. The fermentation process that 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.
12. Papaya
One small papaya contains 100%Trusted Source of the daily recommended amount of vitamin C. Papayas also have a digestive enzyme called papain that has anti-inflammatory effects.
Papayas have decent amounts of potassium, magnesium, and fol-ate, all of which are beneficial to your overall health.
13. Kiwi
Like papayas, kiwis are a rich source of essential nutrients, including fol-ate, potassium, vitamin K, and vitamin C.
Vitamin C boosts the white blood cells to fight infection, while kiwi’s other nutrients keep the rest of your body functioning properly.
14. Poultry
When you’re sick, and you reach for chicken soup, it’s more than just the placebo effect that makes you feel better. The soup may help lower inflammation, which could improve symptoms of a cold.
Poultry, such as chicken and turkey, is high in vitamin B6. About 3 ounces of light turkey or chicken meat contains nearly one-quarterTrusted Source 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 health and immunity.
15. Shellfish
Shellfish isn’t what jumps to mind for many who are trying to boost their immune system, but some types of shellfish provide zinc, a nutrient that supports immune function.
Varieties of shellfish that are high in zinc include:
- oysters
- crab
- lobster
- mussels
Keep in mind that you don’t want to have more than the daily recommended amountTrusted Source of zinc in your diet:
- 11 mg for adult men
- 8 mg for most adult women
Too much zinc can actually inhibit immune system function.
FAQ’S
1. What are the best ways to boost immunity naturally?
The best approach is to support your immune system with healthy everyday habits. Eat a varied diet with fruits, vegetables, whole grains, legumes, and protein-rich foods, get enough sleep, stay physically active, drink enough water, and manage stress.
2. Which foods are best for supporting the immune system?
Foods such as citrus fruits, guava, amla, berries, leafy greens, carrots, broccoli, eggs, dal, beans, chickpeas, nuts, seeds, yogurt, and whole grains can provide important nutrients that support normal immune function.
3. Can vitamin C boost the immune system?
Vitamin C is important for normal immune function, and foods such as guava, oranges, amla, bell peppers, tomatoes, and broccoli are good sources. However, consuming very large amounts of vitamin C doesn’t automatically make your immune system stronger.
4. Do I need supplements to strengthen my immune system?
Not necessarily. If you have a nutrient deficiency, a healthcare professional may recommend supplementation. Otherwise, getting nutrients from a varied diet is generally a good starting point, and taking high doses of supplements isn’t automatically beneficial.
5. Does sleep affect immune health?
Yes. Getting enough quality sleep is an important part of overall health and supports normal immune function. Maintaining a consistent sleep schedule and giving yourself enough time to rest can be helpful.
Leave a Reply