Citrus fruits and red bell peppers
Vitamin C, the superstar nutrient in citrus, supporting the immune system. While vitamin C can’t prevent illness, studied in people with respiratory infections, with benefits primarily seen in those who had suboptimal blood levels.
It’s unclear if this is partly cause or consequence, but research does appear to support the goal of consuming 200 mg per day for infection prevention. This amount shown in studies to saturate the body means any more vitamin C will be excreted. One medium orange provides 70 mg, a grapefruit contains almost 90 mg, and a medium raw red bell pepper packs 150 mg. Eat citrus as is or paired with nuts, use sliced red bell pepper to scoop up hummus or guacamole.
Sunflower seeds and almonds
Vitamin E a key role in immunity, boosts the activity of immune cells to support the body’s ability to fend off invading bacteria and viruses. An ounce of sunflower seeds or a 1/4 cup, supplies about 1/2 of the daily recommended target for vitamin E. The same size portion of almonds contains 45% of the daily goal. Pair either with fresh fruit or whip sunflower seed or almond butter into smoothies.
Sweet potato and carrots
Top sources of beta carotene, a precursor to vitamin A. Aids the immune system by helping to produce white blood cells, which fight bacteria and viruses. It also helps form the mucous membranes that line the respiratory tract, which acts as a protective barrier to keep germs out of the body. A baked sweet potato packs over 150% of the daily vitamin A goal, and a cup of raw carrots over 100% of the recommended intake. Top a baked sweet potato with nuts or seeds, and munch on carrots with healthy dips, like nut butter or tahini.
Brazil nuts and sardines
Selenium is also a potent antioxidant, meaning it acts as a bodyguard to prevent cells from being attacked in ways that damage DNA. One ounce of Brazil nuts, 6 to 8 whole nuts, provides nearly 1,000% of the daily value for selenium. Three ounces of sardines provide over 80%. Pop Brazil nuts as is, or chop and add to oatmeal or cooked veggies. Toss sardines with veggies, tomato sauce, and pasta, or add to salads.
Baked beans and pumpkin seeds
Zinc influences multiple aspects of the immune system. The production of certain immune cells is limited when zinc intake is low, and adequate zinc is crucial for the normal development and function of the immune system. One cup of vegetarian baked beans provides over half of the recommended daily intake for zinc, and an ounce or a quarter cup of pumpkin seeds contains 20%. Combine the two: opt for baked beans as your protein source, paired with cooked veggies sprinkled with pumpkin seeds.
Turmeric
Curcumin, the natural compound in turmeric responsible for its vibrant color, is a potent anti-inflammatory compound. It has also been shown to boost immune cell activity and enhance antibody responses. Combining turmeric with black pepper significantly ups curcumin bioavailability. Sprinkle a turmeric black pepper combo onto a smoothie, soup, broth, or cooked veggies.
Dried tart cherries
The high antioxidant content in dried tart cherries is tied to a bolstered immune system, including a reduced risk of upper respiratory tract symptoms. Also support healthy sleep due to their natural melatonin content, which is crucial because people who don’t get enough quality sleep are more likely to get sick after being exposed to a virus. Eat them as is, or stir into nut butter and eat off a spoon.
Walnuts
Top anti-inflammatory foods, walnuts contain several nutrients supporting the immune system, including vitamins E and B6, copper, and folate. Walnuts reduce psychological stress, and unchecked stress weakens immunity. Pair walnuts with dried tart cherries as a snack, or chop and use as a garnish for fresh fruit or cooked veggies.
Garlic
Research lends credibility to garlic’s immune-supporting capabilities.146 volunteers receive a placebo or a garlic supplement daily for 12 weeks in the cold season. The garlic group: fewer colds compared to the placebo group, recovered faster if they did get infected. Add it to cooked veggies, soup, or broth.
Pomegranate juice
Pure pomegranate juice supports immunity via its antimicrobial and anti-inflammatory activity. The flavonoid antioxidants found in it combat viruses, and decrease the length of a cold by as much as 40%. Sip on pomegranate juice, add splashes to water or chamomile tea, blend into smoothies, or freeze in BPA free molds, along with pureed banana and ginger root, to make popsicles.
Green vegetables
Green veggies provide anti-inflammatory antioxidants, and help the immune system function, including vitamins A and C, and folate. Also provide bioactive compounds that release a chemical signal that optimizes immunity in the gut, the location of 70-80% of immune cells. Saute veggies in EVOO along with garlic, turmeric, and black pepper, or add them to the soup. You can also blend leafy greens, like kale or spinach, into a smoothie.
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