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Want to stay healthy this season? Immune-boosting foods, like citrus fruits, leafy greens, and oily fish, are full of vitamins, minerals, and plant compounds that help your body fight colds, flu, and other illnesses while keeping inflammation in check.
1. Citrus
Citrus fruits like oranges, grapefruit, lemons and limes are rich in vitamin C, a key nutrient that helps your body produce white blood cells to fight infections. Vitamin C also acts as a powerful antioxidant, protecting your immune system from damage caused by free radicals. In addition, citrus fruits flavonoids can help relieve inflammation, soothe coughs, and support digestive health.
Since your body cannot make vitamin C itself, it is essential to get it regularly, especially when you are sick.
2. Broccoli
Broccoli is considered one of the best foods to strengthen the immune system. This cruciferous vegetable is rich in immunity-boosting vitamins C, E, and A, and contains many plant compounds known for their antioxidant properties, including sulforaphanea powerful anti-inflammatory agent. Eat broccoli raw, steamed or lightly cooked to preserve its nutrients.
3. Turmeric
The active ingredient in turmeric is curcumin, which is a powerful anti-inflammatory, immunity-boosting, and antiviral agent. Curcumin helps boost immune cell function, while other compounds in turmeric have anti-inflammatory properties.
4. Dark chocolate
Dark chocolate is made from cocoa, rich in polyphenols, plant compounds with antiviral and anti-inflammatory properties. A diet rich in cocoa may benefit the immune system and gut microbiome, and reduce inflammation.
5. Berries
Strawberries, blueberries, and raspberries are rich in vitamin C and other disease-fighting nutrients. Polyphenols, such as resveratrolare found in berries and have antiviral and anti-inflammatory effects which also help to strengthen the functioning of the immune system.
And elderberry?
Elderberry is a popular over-the-counter supplement marketed as beneficial for the immune system. Although there is some evidence that elderberry may reduce the duration and severity of viral respiratory illnesses such as colds and flu, there is no strong evidence that taking elderberry prevents illness.
6. Oily fish
Oily fish, such as salmon, mackerel, herring and sardines, are rich in omega-3 fatty acids, tryptophan (an amino acid), taurine and polyamines. These compounds help strengthen and regulate the immune system, as well as increase the number of beneficial bacteria in the gut microbiome.
7. Peppers
Peppers are rich in powerful immunity-boosting vitamins C and A. Red peppers contain more vitamin C than most common citrus fruits. Peppers are also rich in lycopene, a plant pigment with antioxidant and anti-inflammatory properties.
8. Tea
Green tea and black tea are rich in flavonoids and antioxidants that help strengthen the immune system. Green tea also contains epigallocatechin gallatean antioxidant that strengthens immune function, reduces the risk of disease and helps relieve inflammation.
Herbal teas are prepared from blends of various dried plant parts, including chamomile, ginger, cinnamon, ginseng and cloves. Some ingredients may have anti-inflammatory, antiviral, antibacterial and antioxidant properties that can strengthen the immune system.
And echinacea?
Echinacea is an herb widely touted as an immune system booster. Research shows that echinacea may have immunity-boosting properties and reduce the duration and severity of illnesses, such as the common cold. However, there are no standards for echinacea preparations sold on the market, leading to inconsistent data on their effectiveness.
9. Garlic
Freshly crushed garlic contains many sulfur compounds with antiviral properties, stimulating T cells and lymphocytes that fight viruses and diseases. Components of garlic are also known to block inflammatory pathways in the body. Consumption of garlic can help the body produce and release nitric oxide, thereby contributing to protective processes against viral diseases.
10. Yogurt
Yogurt is obtained by fermenting milk with lactic acid bacteria.
This makes yogurt a good source of probiotics. Probiotics help the immune system function by promoting the growth of beneficial bacteria and inhibiting the growth of harmful bacteria in the digestive system, protecting against disease.
Eating plain, unsweetened yogurt helps you avoid the sugars found in flavored yogurts and yogurt drinks.
11. Nuts and seeds
Nuts and seeds are rich in vitamin E, which supports immune system function and protects against oxidative stress. Almonds are known as effective immune boosters due to their combination of fats and plant sterols, which support immune system function and help fight inflammation. Sunflower seeds also stand out for their zinc and selenium content, minerals with many anti-disease properties.
12. Spinach and other leafy greens
Leafy greens, such as spinach, kale, and collard greens, are rich in vitamin C, one of the most essential vitamins for maintaining a healthy immune system. Leafy greens are also rich in beta-carotene, which converts into vitamin A, an anti-inflammatory vitamin that helps antibodies fight viruses.
Foods rich in dietary fiber, such as fruits, vegetables, and whole grains, are rich in prebiotics and probiotics that help strengthen the immune system by promoting a healthy gut microbiome and its immune-boosting metabolic functions.
Dietary fiber enhances the gut microbiome’s production of metabolites, such as short-chain fatty acids, which increase immune cell functions. Studies have also shown that fiber reduces inflammation.
Foods to Avoid for a Healthy Immune System
Certain foods are known to harm the immune system and impair its functioning, especially when consumed in excessive quantities. Foods to avoid (or limit) for a healthy immune system include:
- Sweet foods: High amounts of sugar can cause inflammation and prevent immune system cells from functioning properly.
- Alcohol: Alcoholic beverages can damage immune cells in the blood and digestive system and disrupt communication between immune system cells.
- Fast food: These foods are highly processed and high in salt and saturated fat. Consuming a large amount of unhealthy fast food can harm the immune system and gut microbiome.
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