Site Overlay

Top Foods to Boost Your Immunity

As mentioned above, it’s best to get most of your vitamins from food, but vitamin D may be the exception to that rule. Though not every brand of kefir uses this specific strain, many Lifeway products do, including their Perfect12 and Lowfat Kefir beverages. According to the National Center for Complementary and Integrative Health , garlic may also help lower blood pressure and slow down hardening of the arteries. Certainly it produces many more lymphocytes than it can possibly use. In a previous blog post, we talked about how in Traditional Chinese Medicine (TCM), temperature plays a role in health and immunity. Eat citrus as is or paired with nuts, use sliced red bell pepper to scoop up hummus or guacamole. The more colorful the fruits and vegetables are, the better. By warming, we don’t just mean warm to the touch, but foods that are warming to taste as well, like herbs and spices; think:

The body treats these things, processed foods for example, as invaders and attacks them like they would any other pathogen, causing unfavorable symptoms and a weakened immune system. The body turns these carotenoids into vitamin A, and they have an antioxidant effect to help strengthen the immune system against infection. Plus, they taste better and are better at protecting your health than supplements. Others are interested in whether the bone marrow becomes less efficient at producing the stem cells that give rise to the cells of the immune system. A strong immune system helps to keep a person healthy. Researchers found that zinc, in comparison to a placebo, significantly reduced the severity and duration of symptoms when taken within 24 hours of the onset of cold symptoms. He wants to find out how to tweak people’s microbiota to improve their resistance to allergic and infectious diseases. Plus, since inflammation is at the root of so many diseases, being anti-inflammatory is an extra bonus.

Journal of Manipulative Physiological Therapeutics, October 1999. Eat a variety of protein foods including seafood, lean meat, poultry, eggs, beans and peas, soy products and unsalted nuts and seeds. In fact, vitamin D deficiency or insufficiency (which affects an estimated 42 percent of Americans) may increase your chances of upper respiratory infections and even immune disorders such as multiple sclerosis, type 1 diabetes and Crohn’s disease, research shows. She says we should always want our bodies to be functioning at the highest level so it is important to think of these suggestions as a way of living, not just a reaction to the Coronavirus outbreak. Consuming only (or mostly) sugary foods and drinks depletes your body’s nutrient balance, which leads to a host of other health issues. Containing key anti-virus elements like allicin and ajoene, garlic juice alone can clear up fungal maladies and even disinfect wounds.

The soup’s salty broth also keeps mucus thin the same way cough medicines do. Green tea has high levels of EGCG, (epigallocatechin gallate) another hard-working antioxidant. Rich in vitamin C and polyphenols that help promote healthy tissues and organs. It also contains zinc, Vitamin A, calcium, potassium and carbohydrates to fuel your body and help you recover. A review of the food published in the Cochrane Database of Systematic Reviews showed that a group of participants in a study who ate garlic over a three-month period only had 24 cases of the common cold total, a significant decrease in comparison to the 65 cases reported by the control group.

There is no RDA for lutein, but experts say get at least 6 milligrams.

Report Content

Turmeric – Natural antiviral with potent anti-inflammatory properties. To turn apples into a more energizing snack, slice one up and enjoy with a spoonful of peanut or almond butter. Attempting to boost the cells of your immune system is especially complicated because there are so many different kinds of cells in the immune system that respond to so many different microbes in so many ways. Don't overcook your spinach, since the more it's cooked the less active the antioxidants will be. They may test positive for the bug, but very few are actually getting sick from it. Who says bland is better?

Despite these inevitable difficulties in measuring the relationship of stress to immunity, scientists are making progress. Bookmark this: 6 nausea-relieving pressure points for motion sickness, she experienced pain and weakness in the thigh muscle, requiring strong prescription pain medications. It's best to stick to other natural sources, like kefir, kimchi and sauerkraut. Oily fish contains docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). The same size portion of almonds contains 45% of the daily goal. Vaccines contain harmless versions of the bug you want to protect yourself against so that the acquired system can remember them and act more quickly the next time it meets them. And, just like vegetables, certain fruits have amazing immune-boosting benefits that you may not know about.

What is there to be learned from this?

Harness the Power of Garlic Cloves

Low level of Vitamin D in the body has been termed as one of the major reasons for respiratory problems. By clicking "Accept", you agree to our use of cookies and similar technologies. Broccoli is rich in vitamins A, C and E, as well as containing a number of antioxidants like sulforaphane (meant to be good for heart health and digestion). Coronavirus (covid-19): hospital visitor restrictions, resources, and updates, nKT cells represent a subpopulation of lymphocytes that are activated very early in an immune response but lack immunological memory. Eggs, and especially the yolks, are packed with immunity-boosting nutrients. Be sure to eat a variety of fruits and vegetables from each of the main antioxidant groups listed: The raw seeds have 204 calories per quarter cup.

Dark chocolate contains a heavy concentration of theobromine, an antioxidant that has been proven to alleviate coughing. But what about humans? Carrots are also rich in vitamins B complex for energy metabolic, C, D, E, K, fibre, potassium, iron, manganese, copper, iodine, silica, sulphur, chromium. Two to three cloves a day. Buyer’s guide: essential oils for allergies and other spring ailments, if you’re like most people, you have too many tasks and too much work to stay in bed sick all day. But thankfully there are easy ways to combat the onset of germs. This is because plants contain phytates that inhibit the absorption of zinc, according to the US Department of Health & Human Services.

The antioxidants in matcha are beneficial in strengthening the immune system; green tea keeps the immune system running normally.


You can get other forms of iron in beans, broccoli and kale. Your immune system is your body’s defense against infection and illness. I can confirm I have read and accept the Terms Of Use.

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.  There's some evidence that vitamin C may be particularly helpful in boosting the immune systems of people under major stress. Try steaming or stir frying a colourful mix, or tossing them in a salad with vitamin C sources like grapefruit segments. Vitamin C is also a powerful antioxidant and essential for collagen and other protein synthesis within the body. Everything in this slideshow, vitamin C – this can help support cellular functions needed by the immune system. Found in apples, onions, teas and red wines. We use the tiny red berries in some of our bone broth recipes to boost nutritional content, including the Ginseng Chicken and Turmeric Chicken. If it works for flu infections, it may help your immune system against coronavirus (COVID-19) infection.

Not only is yogurt convenient and delicious, but it also helps protect your immune system. Cook cranberries and oranges or other citrus fruits on a stove top to make a jam. That’s because the nutrients from food are the “most potent” and “are accompanied by many non-essential but beneficial nutrients, such as hundreds of carotenoids, flavonoids, minerals and antioxidants that aren't in most supplements," said Dr Clifford Lo, an associate professor of nutrition at the Harvard School of Public Health. "Inadequate sleep has also been linked to suppressed immune function. We love cooking with bell peppers; they’re especially delicious when added to stir-fries of all varieties. In addition to being one of the top anti-inflammatory foods, walnuts contain several nutrients that play a role in supporting the immune system, including vitamins E and B6, copper, and folate. Vitamin C is one of the biggest immune system boosters of all. 2 It’s a powerhouse for your immune system!


Adaptogens protect the body against various stresses, including physical, mental, and emotional—and yes, the immune system is protected there as well. However, vitamin E is key to a healthy immune system. Given that the supplements you buy in health food shops are not vaccines and thus can’t be helping the acquired system, they must therefore be aiming to boost the innate one, which would be far from ideal. What’s better when you have a cold or the flu than curling up on the couch with a giant mug of tea? Finally, adequate hydration and sleep go a long way in keeping the immune system healthy as well. It also cut down the duration of symptoms by eight percent in adults and 14 percent in children. A wide variety of maladies, including stomach upset, hives, and even heart disease, are linked to the effects of emotional stress.

Citrus is also high in compounds called bioflavonoids, which attack cancer-causing free radicals.

Studies show that regular supplementation of a minimum of 1 to 2 grams/day of vitamin C per day can reduce how long cold symptoms last by an average of 8% in adults and 14% in children. Because inflammation can affect your body's immune response, anti-inflammatory ginger can play a key role in boosting your immunity. Check out this Maple Almond Breakfast Smoothie (pictured above) or Berrylicious Oatmeal. No-sugar-added recipes you'll actually look forward to eating. A diversity of fruits in your fruit salad adds complexity and interest, not to mention vital phytonutrients to your diet. Snack on a mix of peppers to get your crunchy fix. I love making fresh vegetable juices scented with anti-inflammatory nutrients such as ginger and turmeric.

Holidays and Occasions

It also contains potent antioxidants, such as sulforaphane. So few children are among those sick enough to be diagnosed, according to the Journal of the American Medical Association that the outbreak is skewing older, to infect people over 49. These pesky molecules – often called “free radicals” – can start to break down and damage cells throughout the body. It’s no secret that broccoli is a nutritional powerhouse.

Research suggests that participants who ate shiitake mushrooms every day for four weeks had a significant increase in numbers and strength of immunity-boosting T-cells. If you eat it raw or lightly steamed you'll keep more of the nutrients intact. Jalapeño peppers get their spice from a compound called capsaicin, which is something of an all-star in the nutrition world. Vitamin E is found primarily in plant foods, but best sources are in oils from plant foods such as canola and safflower oil. You probably like this for more than just the comfort reason. You can also blend leafy greens, like kale or spinach, into a smoothie. It destroys germs (bacteria and viruses) and parasites.

Citrus for Your Cells and Healing

How it helps immunity? Almonds are great for you but they don't come with a "free" pass, since 1/4 cup is a serving and has 162 calories, so double that for your RDA and you're eating about 325 calories. The most likely answer is that in winter we spend most of our time huddled inside in the warmth with other people and all their bugs.

In a controlled experiment, the scientist can change one and only one factor, such as the amount of a particular chemical, and then measure the effect of that change on some other measurable phenomenon, such as the amount of antibodies produced by a particular type of immune system cell when it is exposed to the chemical. The inflammation system in the body is also dependent on vitamin K, especially your killer T cells that mobilize and fight cancer and other diseases. What vitamins can boost my immune system? Spinach is full of many of the vitamins and minerals that boost our immune systems. One 7-ounce serving daily. Ginseng tea is popular for more reasons than its delicious taste. Good news if you love garlic sourdough bread and dipping veggie sticks in aioli.

She recommends eating nine servings of vegetables every day — most than the USDA recommendation — and in order to do that, she says it is imperative to build all three meals around vegetables.

Outsmart Seasonal Allergies with Natural Remedies

Vitamins, especially A, C and D, and minerals such as zinc do have a vital role in the functioning of our immune system, but they are also practically unavoidable components of our diets, present in large quantities in fruits, vegetables and meats. It’s especially important to avoid taking vitamin E supplements. This fat soluble vitamin boosts the activity of immune cells to support the body’s ability to fend off invading bacteria and viruses. Meat doesn’t have to be your only source of protein. For example, researchers documented an increase in upper respiratory infections in competitive cross-country skiers who exercise vigorously in the cold, but whether these infections are due to the cold or other factors — such as the intense exercise or the dryness of the air — is not known. Take probiotics and/or eat fermented foods. It helps improve symptoms of a cold and also helps protect you from getting sick in the first place.

Turns out this herbal remedy has some science behind it: A small handful or a quarter of a cup of almonds is a healthful snack that may benefit the immune system. Especially fruits like berries, which are frequently on the dirty dozen list, and yet so high in things like antioxidants, vitamins, and nutrients. Citrus fruits, such as oranges and grapefruit, are known for their high Vitamin C content. The answer is "yes" if you're uncomfortable, or if you're going to be outdoors for an extended period where such problems as frostbite and hypothermia are a risk. Enjoy and allow your body to be nourished.

According to a review, ginger has anti-inflammatory and antioxidative properties and is likely to offer health benefits. Citrus fruits like oranges and grapefruits increase the production of white blood cells, fortifying your immune system to help fight infections. In a study published recently in the American Journal of Clinical Nutrition, children who took daily vitamin D supplements (1,200 IU) were 40 percent less likely to get a common flu virus than kids who took a placebo. The best way to get the omega 3 fatty acids DHA and EPA is by eating fatty fish such as tuna, salmon, and mackerel. Does it help keep the immune system healthy? An 85g-serving of chicken (about the size of a deck of cards) can provide about 2.