Immune system boosters
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 should be a visit to your local grocery store. Plan your meals to include these 15 powerful immune system boosters.
1. Citrus fruits
Most people turn straight to vitamin C after they’ve caught a cold. That’s because it helps build up your immune system.
Vitamin C is thought to increase the production of white blood cells, which are key to fighting infections.
2. Red bell peppers
If you think citrus fruits have the most vitamin C of any fruit or vegetable, think again. Ounce for ounce, red bell peppers contain almost 3 times as much vitamin C (127 mgTrusted Source) as a
3. 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 plate.
4. Garlic
Garlic is found in almost every cuisine in the world. It adds a little zing to food and it’s a must-have for your health.
5. 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 help with nausea as well.
6. 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 both increase the infection-fighting ability of our immune systems.
7. Yogurt
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.
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.
9. 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 halfTrusted Source 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).
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, can help decrease exercise-induced muscle damage. Curcumin has promise as an immune booster (based on findings from animal studies) and an antiviral. More research is needed.
11. Green tea
Both green and black teas are packed with flavonoids, a type of antioxidant. Where green tea really excels is in its levels of epigallocatechin gallate (EGCG), another powerful antioxidant.
12. Papaya
Papaya is another fruit loaded with vitamin C. You can find doubleTrusted Source 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.
13. Kiwi
Like papayas, kiwis are naturally full of a ton of essential nutrients, including folate, 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 B-6. About 3 ounces of light turkey or chicken meat contains nearly one-third of your daily recommended amount of B-6.
Vitamin B-6 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.
15. 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
mussels
Keep in mind that you don’t want to have more than the daily recommended amount 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.
