10 Immunity-Boosting Foods
Your immune system is your first line of defense to virus, disease, and germs. A healthy lifestyle that includes nutritious food, physical activity and overall wellness will keep defenses strong. Incorporating immunity-boosting foods into your diet is a simple way to improve immunity to illness.
Almonds
Nuts, such as almonds, are packed with vitamin E and also have healthy fats. Vitamin E is key to a healthy immune system. A half-cup serving, which is about 46 whole, shelled almonds, provides nearly 100 percent of the recommended daily amount of vitamin E.
Bell peppers
The more vitamin C, the better. Bell peppers contain twice as much vitamin C as citrus. They’re also a rich source of beta carotene. In addition to boosting your immune system, vitamin C can help maintain healthy skin. Beta carotene helps keep your eyes and skin healthy.
Broccoli
Broccoli is filled with vitamins and minerals—vitamins A, C, and E, as well as many other antioxidants and fiber. Broccoli is one of the healthiest vegetables you can put on your table.
Citrus fruits
Popular citrus includes oranges, grapefruit, clementines, tangerines, lemons, and limes. The vitamin C in citrus helps build up your immune system. Vitamin C is thought to increase the production of white blood cells. These are key to fighting infections.
Dark, leafy greens
Spinach, kale, arugula…Each are rich in vitamin C. Leafy greens are also packed with numerous antioxidants and beta carotene, which may increase the infection-fighting ability of our immune systems.
Garlic
Garlic contains compounds that naturally act to destroy bacteria and infection, which helps support your immune system. Research suggests that consuming garlic may help reduce the risk of becoming sick and staying ill. It’s easy to incorporate ginger into your food. Add garlic to vegetables, or meat to make it more savory.
Ginger
Ginger is an ingredient many turn to after getting sick. Ginger helps decrease inflammation, which can help reduce a sore throat and other inflammatory illnesses. Ginger may also help decrease nausea. Incorporate ginger into recipes, or in hot tea.
Green tea
Okay green tea isn’t a food, BUT it deserves a spot on this list for being rich in antioxidants that enhance immune function. Both green and black teas are packed with flavonoids, a type of antioxidant. Green tea is also a good source of the amino acid L-theanine. L-theanine may aid in the production of germ-fighting compounds in your T-cells.
Turmeric
This bright yellow spice has been used for years as an anti-inflammatory. I personally enjoy it in a morning tonic I make—8 oz. of water, 1 TBS. of apple cider vinegar, 1 TBS. lemon juice, a shake of turmeric and cinnamon. Turmeric may also help improve symptoms of depression and arthritis.
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. Be mindful of yogurt that us pre-flavored and loaded with sugar. Try to get plain yogurts and sweeten it on your own with berries, or honey. Yogurt can also be a great source of vitamin D, so try to select brands fortified with vitamin D. Vitamin D helps regulate the immune system and is thought to boost our body’s natural defenses against diseases.
