A robust immune system helps the body fight off germs and stay healthy. Eat these seven essential health foods to get a boost in your immunity.
Citrus fruits and leafy greens provide Vitamin C, which may shorten the duration of a cold. Carrots, spinach, and apricots contain beta-carotene, which the body converts to Vitamin A, an infection fighter. Add sauerkraut, kimchi, and kombucha to your diet for fermented foods with probiotics.
Citrus Fruits
A healthy immune system is essential for preventing illness and maintaining peak health. UC Davis Health registered dietitian Tiana Carey shares some of the best foods to keep your immunity in tip-top shape.
According to Carey, citrus fruits are a great source of vitamin C, a nutrient that boosts your immune system by increasing the number of white blood cells you have. Oranges, tangerines, and various varieties of lemons and limes are all excellent choices. Plus, consuming the peels of these fruits (along with peppers) provides quercetin, a flavonoid with anti-inflammatory properties.
Green tea is rich in antioxidants, which help protect your cells from damage and support a robust immune system. The amino acids in green tea also promote a more robust immune response.
Sweet potatoes, carrots, and leafy green vegetables are all packed with beta-carotene, a nutrient that helps improve mucosal immunity and stimulates the formation of antibodies. You can enjoy them raw, cooked in stews, or roasted in the oven. Bell peppers, another immune-boosting food, are high in vitamin C, providing three times as much as an orange. The nutrient also aids in producing glutathione, an anti-inflammatory chemical that fights free radicals.
Spinach
While no food can prevent you from catching or spreading a virus, some can boost your immunity in various ways. These include supporting your body’s natural defenses, reducing inflammation, and exhibiting anti-microbial or anti-cancer properties. Different foods are infused with these nutrients, and many can be easily added to your diet. If you want to incorporate immune-boosting foods into your diet, you can explore Healthy Life Promotional Codes to save on these nutritious options.
Spinach is packed with vitamin A (especially beta-carotene) and folate, both immune boosters. The leafy vegetable is also rich in iron and antioxidants, including quercetin, which helps lower inflammation. It is healthiest when consumed raw or only very lightly cooked.
Another leafy green, broccoli, offers a healthy dose of vitamins C and E and glutathione, an antioxidant that protects against damage to cells. This vegetable is also a good source of fiber and contains folate, which supports the production of white blood cells.
Broccoli is also rich in the sulfur-containing compound allicin, which reduces inflammation in the respiratory tract and may prevent colds and the flu. Like spinach, this veggie is best eaten raw or lightly cooked to retain the most nutrients.
Broccoli
A new immune-boosting superfood hits the scene every week, but the best way to support your body’s natural defenses is to load up on nutrient-rich whole foods. With spring produce ripe for the picking, it’s easy to fill your diet with immune-boosting powerhouses like these:
This cruciferous vegetable is well known for its possible anti-cancer properties thanks to compounds called glucosinolates and isothiocyanates that are converted by the liver into 3,3′-diindolylmethane (DIM), which has been shown to prevent cancer cells from growing. Broccoli is also rich in vitamins A and C, potassium, iron, and antioxidants.
A well-known immune-boosting nutrient, vitamin C increases white blood cell production to help fight infection. It is also an antioxidant that helps combat harmful free radicals that can cause oxidative stress, which weakens the immune system.
Try various immune-boosting foods to ensure you get enough vitamin C. Oranges, strawberries, kiwifruit, peppers, kale, and broccoli are all rich in vitamin C. You can also get plenty of the vitamin from drinking a glass of lemon juice or infused water with cucumbers, mint, or watermelon.
Fatty Fish
A staple in many healthy diets, fatty fish such as salmon, tuna, trout, and herring contain omega-3 fatty acids, which can boost white blood cells. These fatty acids can also help reduce the risk of heart disease by slowing down triglyceride levels in the bloodstream. Superior Fresh salmon contains a whopping 3,650mg of EPA + DHA and is an excellent source of vitamin D (25% Daily Value) and selenium (45% DV).
A well-balanced diet containing enough protein keeps the immune system strong. Add lean meats, vegetables, fruits, and whole grains regularly. You should consume two servings of seafood per week as part of your meal plan.
Chicken soup isn’t just good for the soul but also your immune system. It is rich in vitamin C, which helps to boost white blood cell activity. Additionally, broth made from boiling chicken meat contains chondroitin and gelatin, which is beneficial for the body as it can promote tissue repair. Broccoli is another immune-boosting food. It is full of vitamin C and has a powerful antioxidant known as sulforaphane, which can improve the immune system’s ability to fight off infections.
Leafy Greens
The immune system is a complicated network of cells, tissues, and organs that work together to keep the body healthy. While there are no miracle cures for illness, a few lifestyle choices can help to boost your immunity and reduce your chances of getting sick. If you want to make dietary choices to support your immune system, you can explore Diet & Nutrition Discount Code options to save on related products or services.
An excellent place to start is with leafy greens, full of immune-boosting nutrients like vitamins C and A, minerals, and phytochemicals that provide many health benefits. They are also an excellent fiber source and can help improve digestion and bowel health.
While some people turn their noses up at the stereotypical salad, leafy greens can be incorporated into our diets in many ways. For example, arugula has a peppery taste. It is a nutritional powerhouse rich in dietary nitrates, which increase nitric oxide levels in the bloodstream to reduce inflammation, as well as antioxidants and anti-inflammatory agents.
When shopping for leafy greens, always choose organic and local when possible to help prevent exposure to chemicals and pesticides that could affect the quality of your food and cause health issues. Also, wash and sanitize your produce before eating or cooking, especially raw vegetables. Refrigerate any cooked or cut vegetables, including salads, within 2 hours to ensure freshness and minimize the risk of germs.
Nuts
UC Davis Health registered dietitian Tiana Carey says that eating a balanced diet of protein, vitamins A, C, E, zinc, and iron is essential for keeping your immune system healthy. Add foods rich in these nutrients to your weekly meal plan, including kale, sweet potatoes, berries, oranges, and broccoli. These are excellent sources of vitamin A, which promotes a healthy immune system and protects against UV damage. Broccoli is also high in vitamin C and contains the antioxidant sulforaphane that helps fight inflammation and boost immunity.
Almonds, walnuts, and sunflower seeds contain various immune-boosting vitamins and minerals. Try adding a handful to salads or roasting them for a tasty snack. Brazil nuts are another excellent option that’s a good source of vitamin A, vitamin C, and the mineral selenium, which is essential in maintaining proper immune function.
Yogurt is another good dietary source of probiotics, which help promote healthy digestion and can give your immune system a boost. Choose plain, non-fat yogurt or a Greek-style yogurt with a bit of honey or fruit for sweetness and an additional dose of immunity-boosting probiotics. Drinking water is also crucial, as it keeps your body hydrated and makes it easier for immune-boosting nutrients to get where needed.
Water
Water is a tremendous natural immunity booster drink, and it’s essential to have plenty of it to help boost your immune system. Adequate hydration is necessary for many things, including transporting nutrients to cells, removing waste, and lubricating joints. It’s also crucial for controlling body temperature, eliminating toxins and germs, and more.
Adding more water to your diet can also help you get more vitamin C and other water-soluble vitamins. These vital nutrients may be difficult to get from your diet alone, especially if you need more fruits and vegetables. Water also helps hydrate your immune system by promoting the transport of lymph fluid around the body. Lymph fluid carries white blood cells to potential infection sites, which helps to flush away germs and prevent illness.
Try boosting your water with lemon, mint, or orange to add flavor. Avoid sugary drinks like soda, sports, or energy drinks, as they’re high in calories and can contribute to obesity and tooth decay. Instead, choose water and other natural immunity-boosting drinks like ginger or honey tea.
Conclusion
Incorporating these seven essential health foods into your diet can help boost your immunity and promote overall health. From leafy greens to citrus fruits, each food provides unique nutrients and benefits that can support your body’s natural defenses. You can take an essential step towards a healthier, more resilient immune system by making minor changes to your diet and focusing on nutrient-dense foods.
