Immune-Boosting Foods: The Best Foods To Strengthen Your Immunity

You’ve probably heard it more than you care to, but I’ll say it again: YOU ARE WHAT YOU EAT. And this is true for your immunity. A healthy immune system needs good and regular nourishment.

Your immune system is always actively working to fight off disease-causing microorganisms. A noble role. And our immune system does a remarkable job.

However, occasionally, a germ invades successfully and, unfortunately, makes you ill. Is it possible to prevent this from happening? Can you create a near-perfect immunity?

No, you can’t. While ambitious, it is impossible to create perfect immunity. However, you can eat immune-boosting foods to strengthen your immunity.

Typically, immune-boosting foods improve immunity because they contain immune-boosting nutrients. These nutrients include Vitamin C, beta carotene, zinc, Vitamin D, proteins, and probiotics.

Here is a list of immune-boosting foods you should include in your diet to strengthen your immunity.

Immune-boosting Foods

1. Citrus Fruits

Citrus fruits such as lemons, grapefruits, mandarin oranges, oranges, tangerines, clementines, and pomelos are high in Vitamin C.

Vitamin C is excellent for boosting immunity. First, it increases white blood cells. Second, it is an antioxidant that can help with wound healing and trigger anti-inflammatory signals.

Vitamin C is particularly effective for systemic and respiratory issues such as colds and flu. Indeed, much research shows that Vitamin C shortens the duration and severity of a cold, provided you were actively taking vitamin C prior to the onset of a cold.

2. Garlic

Another good option for boosting immunity is garlic. Garlic has been used for centuries to prevent and treat diseases. Basically, garlic strengthens the immune system by stimulating certain cell types that work to improve immune function.

Extensive studies show that garlic helps prevent colds and flu. It reduces the risk of a cold or flu and the length of time you stay sick.

Besides, it is so easy to add garlic to your meals. You can saute it with your vegetables, blend it and add it to salad dressings, or even add it to pasta and stews.

3. Ginger

Ginger contains several immune-boosting nutrients, such as zinc and vitamin C, as well as magnesium, iron, and Vitamin B6.

Additionally, ginger’s strong anti-inflammatory properties help boost the immune system. Ginger is particularly effective for colds, flu, and other inflammatory diseases.

You can use ginger to make ginger tea or include it in homemade immunity shots.

4. Spinach

Another fantastic immune-boosting food is spinach. Spinach contains several immune-boosting nutrients, including Vitamin C, beta carotene, and numerous antioxidants.

Fun fact: You should not overcook your spinach, or it will lose all its nutrients. Lightly stemming is the best way to do it. To enjoy the uncooked version, toss it with salads or blend it with smoothies.

5. Yogurt

Yogurt improves immune function through gut-mediated mechanisms. Indeed, yogurt contains probiotics that help regulate and improve gut health and overall immunity. Basically, yogurt increases the production of immune cells.

Similarly, yogurt contains many vitamins and minerals, such as zinc, riboflavin, selenium, and magnesium, which all improve immune function.

Remember to look for yogurt with “live and active cultures. ” A popular option is Greek yogurt. You can top your Greek yogurt with other immune-boosting foods such as almonds, walnuts, or berries.

6. Almonds

Nuts and seeds like almonds, walnuts, and sunflower seeds are another essential immune-boosting food. Almonds, in particular, contain several vitamins and minerals, such as vitamin B2, Vitamin E, magnesium, phosphorus, and copper. All these vitamins and minerals improve immune function.

Eating a handful of almonds can give your immune system the necessary boost, not to mention healthy fats that assist in the absorption of Vitamin E.

7. Turmeric

Curcumin, the compound that gives turmeric its yellow color, has anti-inflammatory properties and is full of antioxidants that improve immune function.

One fantastic way to enjoy turmeric is by sprinkling it on warm milk. This drink is a natural remedy for sleep that combines the benefits of turmeric and milk to improve sleep. Turmeric is also a very popular ingredient in DIY immunity shot drinks.

8. Green Tea

Green Tea is one of those super drinks. For one, it is full of antioxidants, which protect the body against oxidants and radicals. Secondly, it contains amino acids that may assist in the production of germ-fighting compounds in your T cells.

Note: The catechin found in green tea has been linked to weight loss.

9. Red bell peppers

Red bell peppers are high in Vitamin C and A. In fact, one red pepper contains roughly 127 mg of Vitamin C. That is almost three times an orange.

Similarly, red bell peppers contain high amounts of beta-carotene.

10. Mushrooms

Mushrooms boost immunity by triggering the expression of genes coding for proteins involved in immune response. One key role mushrooms play is stimulating the production of white blood cells.

Additionally, mushrooms have anti-inflammatory, antioxidant, and anti-tumor properties.

Try adding mushrooms to your diet plan. Saute them with garlic and include them in soups, salads, or omelets.

Others

11. Broccoli

Broccoli is an excellent source of immune-boosting nutrients and various antioxidants, including Vitamin C, Vitamin A, Vitamin E, Beta carotene, and various flavonoids. As mentioned, antioxidants protect cells from damage associated with free radicals and, as such, reduce the risk of developing various chronic conditions.

Remember, similar to spinach, try not to overcook your broccoli. The best way to cook broccoli is to stem them or microwave them. Or better yet, don’t cook them at all.

12. Papaya

Papaya also has strong antioxidant properties and a good amount of Vitamin C. These properties make papaya excellent for improving immune function and lowering the risks of various diseases.

13. Sunflower Seeds

When roasted, sunflower seeds make a very healthy snack. They are a source of several vitamins and minerals, such as zinc and selenium. These vitamins and minerals are crucial in supporting your immune system and improving your ability to fight off infections.

Other Ways to Boost Your Immunity

All of these lifestyle changes seem obvious enough. However, some of us tend to ignore them without realizing the consequences. Yes, if you don’t take care of your body, you will compromise your immune system, which will reduce your quality of life.

Exercise regularly– Try to get some form of exercise every day. Even a quick 30-minute workout or a walk can positively change your life.

Manage stress – High stress levels indicate high levels of the stress hormone cortisol in the body. Chronic stress will adversely affect your immunity and quality of life. Try a holistic approach to stress management to feel better.

Get enough rest– Sleep is like your body’s reset button. You need to get enough sleep to allow your body, including your immune system, to recharge.

Drink alcohol in moderation – We all enjoy a glass of wine occasionally. Let’s do it in moderation.

Don’t smoke; if you are a smoker, try to quit.

To Sum Up

Nobody likes being under the weather and unable to do basic tasks at home or work. It is vital to get the right nutrients to help your immune system fight off potential infections. The above immune-boosting foods have immune-boosting nutrients that will support your immune system and subsequently improve your overall quality of life. Try to gradually include these foods in your meals. For instance, you can replace your morning coffee with green tea.

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Immune-Boosting Foods: The Best Foods To Strengthen Your Immunity