How To Boost Your Immune System With Common Foods

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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.

Almost all citrus fruits are high in VitC. With such a variety to choose from, it’s easy to add a squeeze of this vitamin to any meal.

Because your body doesn’t produce or store it, you need it daily, for continued health. The recommendation for most adults is:

• 75 mg for women
• 90 mg for men

If you opt for supplements, avoid taking more than 2,000 milligrams a day.

Red bell peppers

If you think citrus fruits have the most vitamin C of any fruit or vegetable, think again. Well, red bell peppers contain almost 3 times as much vitamin C  as an orange (45 mg). They’re also a rich source of beta carotene.

Besides boosting your immune system, vitamin C may help you maintain healthy skin. Beta carotene, which your body converts into vitamin A, helps keep your eyes and skin healthy.

Broccoli

Broccoli is supercharged with vitamins and minerals. Packed with vitamins A, C, and E, as well as fiber and many other antioxidants. This green “super flower” is one of the healthiest vegetables you can put on your plate.

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.

Early civilizations recognized its value in fighting infections. Garlic may also slow down hardening of the arteries, and there’s weak evidence that it helps lower blood pressure. Also, for this reason, to lower cholesterol.

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 turn to after getting sick. It may help decrease inflammation, which may reduce a sore throat and inflammatory illnesses. It decreases chronic pain and might even possess cholesterol-lowering properties, and relives nausea as well.

The spicy root 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 both 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.

However, light cooking makes it easier to absorb the vitamin A and allows other nutrients to be released from oxalic acid, an antinutrient. Check out some spinach recipes here.

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.

Try to get plain yogurts rather than the kind that are flavored 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 this vitamin. Vitamin D helps regulate the immune system and is thought to boost our body’s natural defenses against diseases.

Clinical trials are even in the works to study its possible effects on COVID-19.

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.

It’s a fat-soluble vitamin, which means it requires the presence of fat to be absorbed properly. Nuts, such as almonds, are packed with the vitamin and also have healthy fats.

Adults only need about 15 mg of vitamin E each day. A half-cup serving of almonds, which is about 46 whole, shelled almonds, provides around 100 percent of the recommended daily amount.

Note: In order to unlock all the enzymes from nuts/seeds/grain, make sure you soak them according the chart bellow:

Soak Time For  Seeds, Nuts, Beans and Grains

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.

The seeds are also incredibly high in selenium. Just 1 ounce contains nearly half 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).

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.

High concentrations of curcumin, it can help decrease exercise-induced muscle damage and boost immunity

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)

In studies, EGCg has been shown to enhance immune function.

The fermentation process black tea goes through destroys a lot of it. 

Green tea, on the other hand, is steamed and not fermented, so the enzyme is preserved.

The tea is also a good source of the amino acid L-theanine, that aid in the production of germ-fighting compounds in your T cells.

Papaya

Papaya is another fruit loaded with vitamin C.

You can find double 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. Also, have decent amounts of potassium, magnesium, and folate

Kiwi

Kiwis are naturally rich in folate, potassium, vitamin K, and vitamin C.

Poultry

I normally do not advise on consuming animal products, but when meat-eaters, you’re sick and reach for a chicken soup, it’s more than just the placebo effect that makes you feel better.

The soup may help lower inflammation, which will improve symptoms of a cold.

Chicken and turkey, both are high in vitamin B-6.

About 3 ounces of any poultry, contains nearly one-third of your daily recommended amount of B-6.

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.

Shellfish

Shellfish isn’t what jumps to mind for many, who are trying to boost their immune system, but they are packed with zinc, that is strong immune booster

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.

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

NOTE: Too much zinc can actually inhibit immune system function.

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