Looking for immunity-boosting foods, not aware of how to boost the immune system naturally.
Few Foods That Boost our Immune System:
Citrus fruits
Like grapefruit, oranges, tangerines, lemons, limes, clementines, etc.
Citrus fruits – Source of vitamin C, Vitamin C is thought to increase the production of white blood cells. These are key to fighting infections.
Because your body doesn’t produce or store it, you need daily vitamin C for continued health. Almost all citrus fruits are high in vitamin C. With such a variety to choose from, it’s easy to add a squeeze of this vitamin to any meal.
Red bell peppers
If you think citrus fruits have the most vitamin C of any fruit or vegetable, think again because red bell peppers contain twice as much vitamin C as citrus.
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.
The key to keeping its power intact is to cook it as little as possible or better yet, not at all.
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.
Garlic’s immune-boosting properties seem to come from a heavy concentration of sulfur-containing compounds, such as allicin.
Ginger
Ginger is another ingredient many turns 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.
While it’s used in many sweet desserts, ginger packs some heat in the form of gingerol, a relative of capsaicin.
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 increase the infection-fighting ability of our immune systems.
Similar to broccoli, spinach is healthiest when it’s cooked as little as possible so that it retains its nutrients.
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.
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
Almonds
When it comes to preventing and fighting off colds, vitamin E tends to take a backseat to vitamin C.
However, vitamin E is the 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.
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.
Green tea
Both green and black teas are packed with flavonoids, a type of antioxidant. Where green tea excels is in its levels of epigallocatechin gallate, or EGCG, another powerful antioxidant.
EGCG has been shown to enhance immune function. The fermentation process black tea goes through destroys a lot of the EGCG.
Papaya
Papaya is another fruit loaded with vitamin C. You can find 224 percent of the daily recommended amount of vitamin C in a single papaya.
Kiwi
Like papayas, kiwis are naturally full of a ton of essential nutrients, including folate, potassium, vitamin K, and vitamin C.
Sunflower seeds
Sunflower seeds are full of nutrients, including phosphorous, magnesium, and vitamin B-6.
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