Immune system boosters
Feeding your body certain foods may help keep your immune system strong. If you’re looking for ways to prevent winter colds and the flu, 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 to vitamin C after they’ve caught a cold. That’s because it helps build up and boost your immune system.
Popular citrus fruits include:
grapefruit
oranges
#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 twice as much vitamin C as citrus. They’re also a rich source of beta carotene. Besides boosting your immune system, vitamin C
#3. Broccoli.
Broccoli is supercharged with vitamins and minerals. Packed with 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.
#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. Early civilizations recognized its value in fighting infections
#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 other inflammatory illnesses. Ginger may also help decrease nausea.
#7. 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. Try to get plain yogurts rather than the kinds that are preflavored 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 vitamin D. 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, vitamin E is key to a healthy immune system. It’s a fat-soluble vitamin, meaning it requires the presence of fat to be absorbed properly. Nuts, such as almonds, are packed with the vitamin and also have healthy fats.
#9. Turmeric.
You may know turmeric as a key ingredient in many curries. But this bright yellow, bitter spice has also been used for years as an anti-inflammatory in treating both osteoarthritis and rheumatoid arthritis. Also, researchTrusted Source shows that high concentrations of curcumin, which gives turmeric its distinctive color, can help decrease exercise-induced muscle damage.
#10. Green tea.
Both green and black teas are packed with flavonoids, a type of antioxidant that help to boost your immune sysytem. .
#11. Papaya.
Papaya is another fruit loaded with vitamin C to boost your immune system. You can find 224 percent of the daily recommended amount of vitamin C in a single papaya.s.
#12. Kiwi.
Like papayas, kiwis are naturally full of a ton of essential nutrients, including folate, potassium, vitamin K, and vitamin C. Vitamin C boosts white blood cells to fight infection,
#13. Poultry.
Poultry, such as chicken and turkey, is high in vitamin B-6. About 3 ounces of light turkey or chicken meat contains 40 to 50 percent of your daily recommended amount of B-6.
Stock or broth made by boiling chicken bones contains gelatin, chondroitin, and other nutrients helpful for gut healing and immunity.
#14. Sunflower. seeds
Sunflower seeds are full of nutrients, including phosphorous, magnesium, and vitamin B-6. They’re also incredibly high in vitamin E, a powerful antioxidant.
Vitamin E is important in regulating and maintaining immune system function.
#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.
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