30 Best Foods To Boost Your Immune System Today
Scientists claim that the human body is a perfect machine. It’s so well-built that it can protect itself from various internal and external factors. However, to keep it running, you need to treat it right. That means that you should stretch regularly, workout daily, and provide your body with proper foods.
Did you know that what you put in your body makes your immune system strong? So, if you are looking for ways to stay healthier and to prevent running nose, you should visit your local grocery store. Plan your meals to include these 30 above-average foods to boost the immune system.
30. Citrus Fruits
When it comes to boosting your immune system, nothing beats vitamin C. This essential vitamin can actually significantly improve the production of white blood cells. The great thing about this fruit is that its available year long.
You can find vitamin C in the majority of citrus fruits such as oranges, tangerines, grapefruit, lemons, limes, and clementines. Almost all citrus fruits are high in vitamin C. Since the human body doesn’t produce vitamin C, you must ingest it daily.
29. Red Bell Peppers
If you are not a fruit fan, but you still want to intake the right amount of vitamin C, you can do so by eating delicious red bell peppers. Did you know that red bell peppers contain twice as much vitamin C as citrus?
This red vegetable is also a great source of beta carotene, and together with vitamin C can both boost your immune system and help you have healthy skin. Moreover, beta carotene help keep your eyes healthy.
Broccoli may not be children’s favorite vegetable, but it should be on the top of your healthy-food-list. This green vegetable is packed with minerals and vitamins, next to vitamins A, C, and E.
Overall, this is one of the healthiest vegetables that you can put on your table. To preserve all the good traits of broccoli, you should cook it as little as possible.
There is no cuisine without famous garlic. It adds a little extra to food, and it’s a must-have ingredient both for your cooking and your health. The popularity of garlic started centuries age when early civilizations discovered it’s healthful benefits.
Overall, garlic can lower your blood pressure and slow down the hardening of the arteries. Garlic is rich in the concentration of sulfur-containing compounds, such as allicin, that actually can boost your immune system.
If you want something of unusual taste to boost your immune system, then you should think about welcoming ginger in your foods regime.
Ginger can help reduce a sore throat, decrease nausea, and other inflammatory illnesses. Ginger is also used in many sweet desserts and can lessen chronic pain and lower your cholesterol.
Spinach is relatively affordable and rich in various nutrients and antioxidants, including vitamin C. In its structure and benefits, broccoli is quite similar to broccoli.
Also, spinach is healthiest when it’s cooked. For maximum health, prepare lightly to enhance vitamin A. Overall, spinach can quickly help your body organism to fight any discomfort.
Yogurt is your best friend when it comes to good health. You know how delicious yogurt is, especially if you are custom to eating Greek yogurt. However, for maximum benefits, always choose plain yogurt without sugar and flavors.
If you want it sugary, sweeten your yogurt with honey or fruits. Overall, yogurt is an excellent source of vitamin D, which is responsible for regulating your immune system.
Vitamin E keeps your skin young and healthy. Also, vitamin E can boost your immune system. You can find this precious vitamin in almonds. Vitamin E is a fat-soluble vitamin, meaning it requires the presence of fat to be absorbed properly.
So, for an excellent immune system, have daily a few almonds and nuts. This way, you will also ingest healthy fats. A half-cup serving is a daily recommendation.
If you love curry, then you love turmeric as well. This popular bright yellow and bitter spice is a crucial ingredient in many curries. Turmeric also serves as an anti-inflammatory in treating both rheumatoid arthritis and osteoarthritis.
Also, turmeric is known for its distinctive yellow color, because it’s rich in curcumin. So, next time when you get ready to prepare a home-cooked meal, think about putting some turmeric in it.
21. Green Tea
Can tea help? Surprisingly, yes! Green and black tea are high antioxidants because they are packed with flavonoids. Moreover, green tea excels is in its levels of epigallocatechin gallate, or EGCG, another powerful antioxidant.
This antioxidant has a robust immune function that can support your health. Avoid having more than 2 cups of green tea oper day, because this strong tea also has a more robust level of caffeine.
Tropical fruit is full of vitamin C, and papaya is no exception. Did you know that in single papaya you can find 224 percent of the daily recommended amount of vitamin C.
Further, papaya is also rich in potassium, B vitamins, and folate, all of which can significantly contribute to your overall health.
Just like the majority of tropical fruits, kiwi is full of a ton of essential nutrients, potassium, vitamin K, and vitamin C. Overall, vitamin C is responsible for an increase of white cells that can easily fight off any external or internal suppressor.
So, to boost your immune system, and have healthy white cells, use kiwi daily. One to two kiwi’s daily is fine for your body to function correctly.
Chicken sup can do wonders if your throat is in trouble. Also, all-vegetable soup can help. Poultry, such as turkey and chicken, is high in vitamin B-6.
Actually, just 3 ounces of light turkey or even chicken meat contains 40 to 50 percent of the recommended amount of B-6. It can also support the formation of new and healthy red blood cells.
17. Sunflower Seeds
If you love to have a snack while watching your favorite TV show or merely streaming the newest shows, opt for healthy snacks such as Sunflower seeds. These seeds are full of magnesium, vitamin B-6, and phosphorous.
Overall, sunflower seeds are powerful antioxidant since it’s high in vitamin E. As you may know already, vitamin E is vital in maintaining and regulating immune system function. Also, avocados and dark leafy greens are rich with vitamin E.
Shellfish may not be the first food to come to your mind when it comes to boosting your immune system. However, seafood should be on your healthy-food-list, because this food is packed with zinc.
Interestingly, this vitamin doesn’t get as much attention as vitamins C and A, but zinc is much needed for the human body. A significant amount of zinc can be found in crab, lobster, clams, and mussels.
Elderberry has been used in medicine for centuries. Moreover, people use it to make syrup. Extracts of famous elderberry have anticancer, anti-inflammatory, and antiviral properties.
They also high in flavonoids. This plant can even help by reducing swelling in mucus membranes. Still, you shouldn’t take too much of this beneficial plant, so always advice a professional.
Mushrooms are high in vitamin B and selenium. The great thing about mushrooms is that you can prepare them in many ways. Moreover, they won’t lose their nutrients regardless of cooking style.
You can slice them and mix with eggs to make an omelet, to stuff them with cheese, or to slice them into salads. Whatever you choose, you won’t lose vitamins.
Blueberries come with some severe antioxidant traits, that can boost your immune system. Blueberries are rich in a type of flavonoid called anthocyanin, which plays a crucial role in the respiratory tract’s immune defense system.
People who eat food rich in flavonoids are less likely to experience any respiratory problem. You can also make juice from blueberries or mix them with cream and have a cake.
12. Dark Chocolate
You have a sweet tooth every day, but you are afraid that it might add a few pounds on your scale? Fear not, because dark chocolate is not high in fat. At least, not too much. Moreover, dark chocolate can help you stay healthy and overall boost the immune system.
Little is known, dark chocolate is rich in an antioxidant called theobromine, which protects the body’s cells from free radicals. Although dark chocolate is beneficial, it can be high in calories and saturated fat, so always eat in moderation.
11. Oily Fish
Tuna, salmon, and other oily fish are extremely rich in omega-3 fatty acids. As you may know, this accid may reduce the risk of RS (rheumatoid arthritis).
RA is a severe chronic autoimmune condition that occurs when the immune system attacks a part of the body, which is healthy. Omega-3 fatty acids can be found only in fish and Omega-3 supplements.
10. Sweet Potatoes
Sweet potatoes are rich in beta carotene, and this vegetable is always a good option if you want to switch from white potatoes. Beta carotene is a type of antioxidant that makes potato orange.
Also, beta carotene is a great source of vitamin A. This popular vitamin is excellent for skin, amazing for skin damage, and excellent for the immune system boost.
Having a cup of kefir daily is one of the best things that you can do for your health. After all, kefir contains live cultures of bacteria that are beneficial for health. Overall, kefir is a fermented drink that goes great with fruit as a snack.
Kefir can help with reducing inflammation, fighting bacteria, and increasing antioxidant activity. Some scientists even claim that kefir may prevent disease in humans.
Watermelon is real immune-boosting fruit. A considerable 2-cup serving of watermelon offers 270 mg potassium, 25% of vitamin C, and30% of the daily value of vitamin A.
The great thing about watermelon is that it’s deficient in calories. One 2-cup serving of watermelon has just 80 calories. Further, watermelon offers vitamin B6 and glutathione.
There are numerous ways to enjoy pomegranate. You can eat pomegranate itself, add it to fruit salad, or simply cool down with some lemonade and refresh during the hot summer days.
Prepared in any way, pomegranate can help you boost your overall immune system. Pomegranate is rich in vitamin C, A and E. It can fight off infection, improve your memory, and protect your heart and arteries.
6. Brazil Nuts
Brazil nuts are known for its buttery texture and nutty flavor that can easily be enjoyed raw. Brazil nuts are high in energy and selenium. They are also highly nutritious.
So, eating Brazil nuts may benefit your health in various ways, including supporting your immune system, brain, and heart. Also, one-ounce serving has 187 calories and 4.1 grams of protein.
5. Pumpkin Seeds
Pumpkin seeds are tiny, but they are packed with valuable nutrients. Only a small amount of these seeds can help you ingest enough amount of healthy fats, zinc, and magnesium.
Pumpkin seeds are great for supporting the prostate and keeping cancer away. So, to boost your immune system take daily one ounce of shell-free pumpkin seeds. This way, you will ingest vitamin K, manganese, phosphorus, iron, and zinc.
4. Baked Beans
Baked beans are a high protein source. If you use baked beans together with cooked veggies sprinkled with pumpkin seeds, you will have a bowl full of minerals and nutrients. Baked beans are high in fiber, protein, and other beneficial plant compounds.
Regular baked beans diet can improve your overall health and lower your cholesterol level. Canned baked beans can be high in sugar, salt, and additions, so always choose to cook your beans.
Walnuts provide fats, vitamins, minerals, and healthy fats, next to fiber. In fact, walnuts are rich in antioxidants, vitamin E, and melatonin.
If you are on a diet, or you just want to eat cleaner, put walnuts in your regular diet. Since walnuts are calorie-dense, eating them may help control your appetite, if you are on a diet.
2. Green Vegetables
Leafy green vegetables should be part of everyone’s everyday diet. They are packed with vitamins, fiber, and minerals. Overall, foods that are rich in fiber are welcoming for your stomach and gastrointestinal tract.
Moreover, with these foods, you can’t go wrong, from whatever you choose, from kale, over cabbage to arugula. The great thing about leafy green vegetables is that they are available year-round and they can be easily incorporated into your meals.
1. Dried Tart Cherries
Dried tart cherries are rich in high antioxidant and reduce the risk of upper respiratory tract symptoms. Dried tart cherries also support sound sleep.
You can eat these delicious cherries off a spoon or stir into nut butter. Don’t overeat and use it in a small amount to raise your energy.