Certain foods that contain various vitamins and minerals, amino acids, fatty acids, and plant compounds boost theimmune systemand help the body prevent and fightcolds,flu, and other illnesses.
Nutrients in citrus fruits, leafy greens, fatty fish, vegetables, and more promote ahealthy gut microbiome, boost immune cell response, and fight harmfulinflammationandoxidative stress.
1. Citrus Fruits
Citrus fruitslike grapefruits, oranges, tangerines, lemons, and limes are high invitamin C, which helps boost white blood cells that fight infections. Vitamin C is also anantioxidantthat fightsfree radicalsthat can prevent the immune system from working well.
Citrus fruits also containflavonoids(anti-inflammatory plant compounds) that help boost the immune system and disease recovery. Flavonoids in citrus fruits can help relievecoughsand promote digestive health.
It’s important to regularly consume foods high in vitamin C, especially if you are sick. The body can’t make it on its own.
2. Broccoli
Broccoliis considered one of the best foods forenhancing the immune system.This cruciferous vegetable is high in immunity-boosting vitamins C,E, andAand contains numerous plant compounds known for their antioxidant properties, includingsulforaphane, a powerful anti-inflammatory. Consume broccoli raw, steamed, or lightly cooked to preserve its nutrients.
3. Turmeric
The active ingredient inturmericis curcumin, which is a powerful anti-inflammatory, immunity-boosting, and antiviral agent.Curcumin helps boost immunity cells' functioning, while other turmeric compounds have anti-inflammatory properties.
4. Dark Chocolate
Dark chocolateis made from cocoa, which is high inpolyphenols, plant compounds with antiviral and anti-inflammatory properties. A diet high in cocoa benefits the body’s immune system and gut microbiome and reduces inflammation.
5. Berries
Strawberries,blueberries, andraspberriesare high in vitamin C and other disease-fighting nutrients. Polyphenols, such asresveratrol, are found in berries and have antiviral and anti-inflammatory effects that also help enhance immune system function.
What About Elderberry?Elderberryis a popular over-the-counter supplement marketed as beneficial for the immune system. Though there is evidence that elderberry can shorten the duration and severity of viral respiratory illnesses such as colds and flu, there is no solid evidence that taking elderberry prevents disease.
What About Elderberry?
Elderberryis a popular over-the-counter supplement marketed as beneficial for the immune system. Though there is evidence that elderberry can shorten the duration and severity of viral respiratory illnesses such as colds and flu, there is no solid evidence that taking elderberry prevents disease.
6. Fatty Fish
Fatty fishare rich inomega-3 fatty acids,tryptophan(an amino acid),taurine, and polyamines. These compounds help strengthen and regulate the immune system and increase the number of beneficial bacteria in the gut microbiome.
7. Bell Peppers
Bell peppersare high in powerful immunity-boosting vitamins C and A andbeta carotene, whichconverts to vitamin A in the body. Red bell peppers contain more vitamin C than most common citrus fruits.Bell peppers are also high inlycopene, a plant pigment with antioxidant and anti-inflammatory properties.
8. Tea
Greenand black tea are rich in flavonoids and antioxidants that help boost the immune system. Green tea also containsepigallocatechin gallate, an antioxidant that improves immune system function, lowers the risk of some diseases, and reduces inflammation.
Herbal teasare made from blends of various dried plant parts such aschamomile,ginger,cinnamon,ginseng, andcloves. These ingredients have anti-inflammatory, antiviral, antibacterial, and antioxidant properties that can enhance the immune system.
What About Echinacea?Echinaceais an herb that is widely touted as an immune booster. Research shows echinacea can have immunity-stimulating properties and shorten the duration and severity of illnesses like the common cold. However, there are no standards forechinacea preparationssold on the market, which has led to inconsistent data on their effectiveness.
What About Echinacea?
Echinaceais an herb that is widely touted as an immune booster. Research shows echinacea can have immunity-stimulating properties and shorten the duration and severity of illnesses like the common cold. However, there are no standards forechinacea preparationssold on the market, which has led to inconsistent data on their effectiveness.
9. Garlic
Freshly crushedgarlichas many sulfur‐containing compounds with antiviral properties, stimulatingT-cellsandlymphocytesthat fight viruses and diseases. Components of garlic are also known to block inflammatory pathways in the body. Garlic consumption may help the body make and releasenitric oxide, aiding in processes thatprotect against viral illness.
10. Yogurt
Eating plain, unsweetened yogurt is best because flavored yogurts and yogurt drinks are often high in sugar.
11. Nuts and Seeds
Nuts and seeds are high in vitamin E, which supports antibody production and protects against oxidation.Almondsare known to be effective immune boosters because they contain a mix of fats and plant sterols that help the immune system function well and fight inflammation.Sunflower seedsalso stand out for containingzincandselenium, minerals with numerous disease-fighting properties.
12. Spinach and Other Leafy Greens
Leafy greens likespinach,kale, and collard are high in vitamin C, one of the most important vitamins for immune system function.Leafy greens are also high in beta carotene, which converts to vitamin A, an anti-inflammatory vitamin that helps antibodies fight viruses.
14 Proven Ways to Boost Your Immune System
Foods to Avoid for a Healthy Immune System
Certain foods are known to harm the immune system and prevent it from working properly, especially when consumed in high quantities. Foods to avoid (or limit) for a healthy immune system include:
Summary
23 Sources
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