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The Best Foods To Boost Your Immune System And How To Get More Of Them Into Your Diet

Compared to the green peppers, reds contain 1. High in curcumin a powerful antioxidant Superfood Supplement. Eat more avocado. (Department of Health & Human Services.) It helps ensure you are getting the minerals and nutrients you need from organic soil, whereas conventional produce is grown on mineral-depleted and nutrient-starved soils.

Include these 5 immunity boosters in your diet, plus make sure to wash your hands, take a multi-vitamin and try to get enough sleep too.

In fact, vitamin C is in so many foods that most people may not need to take supplements unless a doctor advises it. Some examples of foods rich in Vitamin A includes sweet potatoes, broccoli, red bell peppers, and carrots. Self-care 101: how self-care makes you healthy & happy. Combine all ingredients in your blender and blend on high for 30 seconds.

This is due to the qualities of curcumin, a compound in turmeric. Customer sign in, an occasional cold is extremely common and rarely anything to be concerned about. This potent antioxidant is produced by your body but with age, its level can drop, according to a study published in Integrative Medicine: But this crucial organ, covering an impressive 16 square feet, serves as a first-line fortress against bacteria, viruses, and other undesirables. This study published in the American Journal of Clinical Nutrition showed that due to the antioxidant content in soy products, postmenopausal women were able to reduce inflammation in their bodies and boost their immunity.

A recent study found high-performance athletes have an increased risk of infection, says Elizabeth Bradley, medical director of the Cleveland Clinic’s Center for Functional Medicine. These antioxidants help boost immunity and reduce the risk of chronic diseases. Eat more greens. Although you can’t control exposure, you can make dietary choices that give your disease-fighting cells some serious support.

Hear all about Deep Immune and its benefits on this radio podcast:


One cannot avoid a risk of being affected by the virus, but the right diet is said to support the immune system, so that it is ready to take on anything. Personally, I am a believer in taking zinc (and drinking Emergen-C) at the first onset of a cold. Keep this in mind: Frozen is fine. Excessive alcohol can damage the lungs, and impair the mucosal immune system, which is essential in helping the body recognize pathogens and fight infection. Don’t worry; when berries aren’t in season frozen berries are just as nutritious. Disinfect doorknobs and light switches.

  • Where can you find anthocyanidins?
  • Green tea contains only a small amount of caffeine, so people can enjoy it as an alternative to black tea or coffee.
  • It serves as protection against any foreign substances (say, like bacteria, viruses, parasites, or fungi) that may enter your body and cause harm.

Green Tea

Bring on the hummus! What should we really be doing to help boost our immune systems, anyway? Francis is a great combination that contains astraglus and helps to tonify a weak immune system. You can find it in garlic, broccoli, sardines, tuna, brazil nuts and barley, among other foods. Best morning + night.

Brew a cup and sip it slowly: Many people like soaking in Epsom salts and some lavender oil in the bath when they’re sick, and lavender tea is another great way to enjoy its benefits. Fennel, not only is it the most festive smell around, cinnamon is great for your gut and immune system as a whole. Researchers need to perform additional studies to understand how kefir may prevent disease in humans. Zinc can be found in lean meat, poultry, seafood, milk, whole grain products, beans, seeds and nuts. This probably comes to no surprise to you, but it is important to get enough of this immune-boosting vitamin. Zinc appears to help slow down the immune response and control inflammation in your body.

Ginseng Tea

Looking for a challenge that will support better immune function? Haas stresses the importance of getting those nutrients into the diet in a regular way so that the body has what it needs in order to mount an appropriate attack. Where green tea really excels is in its levels of epigallocatechin gallate, or EGCG, another powerful antioxidant. I love making fresh vegetable juices scented with anti-inflammatory nutrients such as ginger and turmeric. Zinc in your diet is essential for the development of white blood cells, the intrepid immune system cells that recognize and destroy invading bacteria, viruses, and assorted other bad guys, says William Boisvert, PhD, an expert in nutrition and immunity at The Scripps Research Institute in La Jolla, CA. There are also studies of the use of vitamin C in the treatment and prevention of the common cold reveals a shorter duration of symptoms and faster recovery. What is known is that the body is continually generating immune cells. How does your immune system work, anyway?

Initial research suggests that drinking kefir may boost the immune system. Not only is there little clinical research showing that vitamin E supplements benefit your health, they may be harmful in some situations. Licorice root:

There are so many options and you don’t need to be taking supplements to see the benefits — simply use them to make flavorful food.

Let’s face it, those cute little munchkins are pros at spreading germs. Take steps to avoid infection, such as washing your hands frequently and cooking meats thoroughly. Take the 1000 Hour Challenge. Advances in Nutrition, January 2020. ” She recommends plant-based yogurts and sauerkraut. Researchers from Oregon State University found that when this compound was combined with vitamin D, the body’s ability to fend off illness increased.


For instance, the bone broth claim has been fueled by a study published in 2020 that showed eating chicken soup seemed to reduce symptoms of an upper respiratory tract infection. Here’s how it works: Kids seem to love salmon with a sweet twist, like this Maple Apple Caramelized Salmon. This cold (a welcomed comfort when you have a fever), creamy treat is not only good for digestion, it is also great for lessening the severity of colds.

Not only is it packed with digestion-regulating fiber, but it also contains vitamin C. Practice good sleep hygiene. 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. Combine the two: Citrus fruits, like grapefruit, oranges, and lemons, are low in sugar, which is known to be an immune-suppressant, and packed with vitamin C, which is essential for fending off infections like colds and flu by boosting the production of white blood cells.

Zinc is found in the human body in all organs, tissues and body fluids. “The microbiome really likes fibre, pulses and fermented foods,” she adds. It can also help lower the duration and severity of a cold. Sunflower seeds can make a tasty addition to salads or breakfast bowls. Although rich in a wide variety of antioxidants, fennel boasts particularly high amounts of selenium, a mineral that stimulates our body’s response to infection. Maintain a healthy weight. “Vitamin A plays a major role in the production of connective tissue, a key component of skin,” explains David Katz, MD, director of the Yale-Griffin Prevention Research Center in Derby, CT. It’s been a long, wet winter.

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Sunflower seeds are packed full of vitamin E, which helps boost your immunity. A portion in your cai fan should be sufficient. Like any fighting force, the immune system army marches on its stomach.


It also contains zinc, Vitamin A, calcium, potassium and carbohydrates to fuel your body and help you recover. My story and journey into this never ending wellness world came through a series of personal struggles and challenges which consciously forced me to change how I saw the world and myself in it both physically and spiritually. Modern medicine has come to appreciate the closely linked relationship of mind and body. However, light cooking enhances its vitamin A and allows other nutrients to be released from oxalic acid.

What to Eat This Week

In the study of respiratory illness and vitamin D, the dose was equivalent to about 3,330 international units daily. Adopt healthy habits for the whole family and drink more water! Read on for our top 4 immune-boosting herbs and start using them in your kitchen. But don't add milk, because the proteins will bind to the polyphenols, making them ineffective. Wolfram says, “I also like to eat foods that contain probiotics, which help keep our gut microbiomes in balance.

Blend for a few seconds until smooth.

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Cortisol interferes with the T-cells(a specific white blood cell) to reproduce and receive signals from the body. Add it to warm water to reduce itching. She explains that some strains like Bifidobacterium lactis have been clinically shown to be effective bacteria to enhance some aspects of immunity if it is taken at an appropriate dose consistently. But all year around, you must also nurture your body. Less than 20 nanograms per milliliter is considered deficient. 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. Elderberry is also high in flavonoids.

Chicken Soup for the Cold

“Dieting and overexercising can run us down and negatively impact the immune system,” she says. Chamomile tea is often used as a night-time tea when people need to wind down or need some help falling asleep. “So eating candies, cookies and sugary beverages is going to have a negative impact and lower our abilities to fight against any immune stressors like the flu or other viruses. Like vitamin C, vitamin E can be a powerful antioxidant that helps your body fight off infection. The skin microbiome is important, too, but we know less about it. Taking a nap can boost your immune system, too. Similar to broccoli, spinach is healthiest when it’s cooked as little as possible so that it retains its nutrients.

Plan your meals to include these 15 powerful immune system boosters. You’re washing your hands 10 times a day and have stopped touching your face. Laboratory studies indicate that the nutrient may help immune cells identify and destroy bacteria and viruses that make us sick, says Adit Ginde, M. Get emotional support if you are struggling by seeing a therapist or joining a support group. And remember that the key to laying a healthy foundation for your immune system is a healthy diet, lowered stress levels, and lots of sleep. While everyone is talking about the coronavirus COVID-19, we need to remember that influenza is a more immediate threat here in the United States.

Red Peppers

By ingesting up to 1 gram daily of vitamin C, also known as ascorbic acid, you may be able to shorten the length of a cold or flu. Eat probiotic foods, with vitamin E, B6, and C, spinach brings a little extra germ-fighting power to your meals. Every human body is different, she says. Salmon is rich in omega 3 fats.  There's some evidence that vitamin C may be particularly helpful in boosting the immune systems of people under major stress. This spice is more than just a delicious kick to your next dinnertime meal; it contains a powerful anti-inflammatory compound called curcumin.

Spinach is a mild green that works well in smoothies. A recent review of 60 studies found that ginger might have beneficial effects on ailments like obesity, heart disease and diabetes. When it comes to treating a common cold, ginger is one of the best foods for relief. I can confirm I have read and accept the Terms Of Use. Anecdotally, I think it shortens my cold and lessens the severity of my symptoms.