15 Foods That Boost the Immune System
Citrus fruits
Red bell peppers
Broccoli
Garlic
Ginger
Spinach
Yogurt
Almonds
Sunflower seeds
Turmeric
Green tea
Papaya
Kiwi
Poultry
Food Fix: Immune System Boost
1. Citrus fruits
Most people turn straight to vitamin C after they’ve caught a cold. That’s because it helps build up your immune system.
Vitamin C is thought to increase the production of white blood cells, which are key to fighting infections.
Most citrus fruits are high in vitamin C. With such a variety to choose from, it’s easy to add a squeeze of this vitamin to any meal.
Popular citrus fruits include:
grapefruit
oranges
clementines
tangerines
lemons
limes
Because your body doesn’t produce or store it, you need daily vitamin C for continued health. The recommended daily amount trusted source for most adults is:
75 mg for women
90 mg for men
If you opt for supplements, avoid taking more than 2,000 milligrams (mg) a day
2. Red bell peppers
Ounce for ounce, red bell peppers contain almost 3 times as much vitamin C (127 mg Trusted as a Florida orange (45 mgTrusted source).They’re also a rich source of beta-carotene.
Besides boosting your immune system, vitamin C may help you maintain healthy skin. Beta-carotene, which your body converts into vitamin A, helps keep your eyes and skin healthy.
3. Broccoli
Broccoli is supercharged with vitamins and minerals. Packed with vitamins A, C, and E, as well as fiber and many other antioxidants, broccoli is one of the healthiest vegetables you can put on your plate.
The key to keeping its power intact is to cook it as little as possible — or, better yet, not at all. Research Trusted Source has shown that steaming or microwaving are the best ways to keep more nutrients in the food.
4. Garlic
Garlic adds flavor to food and has long been used for medicinal purposes.
Early civilizations recognized its value in fighting infections. Garlic may also slow down hardening of the arteries, and people use it Trusted Source to treat high blood pressure.
Garlic’s immune-boosting properties seem to come from a heavy concentration of sulfur-containing compounds, such as Allison.
5. Ginger
Ginger is another ingredient many turn to after getting sick. Ginger may help decrease inflammation, which can help reduce a sore throat and inflammatory illnesses. It may also help with nausea.
While it’s used in many sweet desserts, ginger packs some heat in the form of ginger a relative Trusted Source of capsaicin.
Ginger may also decrease chronic painTrusted Source and might even possess cholesterol-lowering propertiesTrusted Source.
6. Spinach
Spinach made our list not just because it’s rich in vitamin C — it’s also packed with numerous antioxidants and beta-carotene, which may both increase the infection-fighting ability of our immune systems.
Similar to broccoli, spinach is healthiest when cooked as little as possibleTrusted Source so that it retains its nutrients. However, light cooking makes it easier to absorb the vitamin A and allows other nutrients to be released from oxalic acid, an antinutrient.
Check out some spinach recipes here.
7. Yogurt
Look for yogurts that have the phrase “live and active cultures” printed on the label, like Greek yogurt. These cultures may stimulate your immune system to help fight diseases.
Try to get plain yogurts rather than the kind that are flavored and loaded with sugar. You can sweeten plain yogurt yourself with healthy fruits and a drizzle of honey instead.
Yogurt can also be a great source of vitamin D, so try to select brands fortified with this vitamin. Vitamin D helps regulate the immune system and is thought to boost our body’s natural defenses against disease
8. Almonds
When it comes to preventing and fighting off colds, vitamin E tends to take a backseat to vitamin C. However, this powerful antioxidant is key to a healthy immune system.
It’s a fat-soluble vitamin, which means it requires the presence of fat to be absorbed properly. Nuts, such as almonds, are packed with the vitamin and also have healthy fats.
Adults only need about 15 mgTrusted Source of vitamin E each day. A half-cup serving of almonds, which is about 46 whole, shelled almonds, provides around 100%Trusted Source of the recommended daily amount.
9. Sunflower seeds
Sunflower seeds are full of nutrients, including phosphorous, magnesium, and vitamins B6 and E.
Vitamin E is important in regulating and maintaining immune system function. Other foods with high amounts of vitamin E include avocados and dark leafy greens.
Sunflower seeds are also high in selenium. Just 1 ounce contains nearly halfTrusted Source the selenium that the average adult needs daily. A variety of studies, mostly performed on animals, have looked at its potential to combat viral infections such as swine flu (H1N1).
10. Turmeric
You may know turmeric as a key ingredient in many curries. This bright yellow, bitter spice has also been used for years as an anti-inflammatory in treating both osteoarthritis and rheumatoid arthritis.
ResearchTrusted Source shows that high concentrations of curcumin, which gives turmeric its distinctive color, can help decrease exercise-induced muscle damage. Curcumin has promise as an immune booster (based on findings from animal studies) with antimicrobial properties Trusted Sourcer,
11. Green tea
Both green and black teas are packed with flavonoids, a type of antioxidant. Where green tea really excels is in its levels of epigallocatechin gallate (EGC G), another powerful antioxidant.
12. Papaya
One small papaya contains 100%Trusted Source of the daily recommended amount of vitamin C. Papayas also have a digestive enzyme called papain that has anti-inflammatory effects.
Papayas have decent amounts of potassium, magnesium, and folate, all of which are beneficial to your overall health.
13. Kiwi
Like papayas, kiwis are a rich source of essential nutrients, including folate, potassium, vitamin K, and vitamin C.
Vitamin C boosts the white blood cells to fight infection, while kiwi’s other nutrients keep the rest of your body functioning properly.
14. Poultry
When you’re sick, and you reach for chicken soup, it’s more than just the placebo effect that makes you feel better. The soup may help lower inflammation, which could improve symptoms of a cold.
Poultry, such as chicken and turkey, is high in vitamin B6. About 3 ounces of light turkey or chicken meat contains nearly one-thirdTursedofB daily.
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