How To Boost Your Immune System

Regularly eating a variety of nutritious foods rich in vitamins and minerals, such as citrus fruits and spinach, can help boost your immune health. Below are

IMMUNE SYSTEM BOOSTERS

Feeding your body certain foods may help keep your immune system strong.

If you’re looking for ways to prevent colds, the flu, and other infections, your first step should be a visit to your local grocery store. Plan your meals to include these 15 powerful immune system boosters.

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.

Also keep in mind that while vitamin C might help you recover from a cold quicker, there’s no evidence yet that it’s effective against COVID-19.

RED BELL PEPPERS

Ounce for ounce, red bell peppers contain almost 3 times as much vitamin C (127 mgTrusted Source) 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.

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. It has shown that steaming or microwaving are the best ways to keep more nutrients in the food.

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 itTrusted Source to treat high blood pressure.

Garlic’s immune-boosting properties seem to come from a heavy concentration of sulfur-containing compounds, such as allicin.

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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 (EGCG), another powerful antioxidant.  It has suggested that EGCG may have antiviral properties that support the immune system. The fermentation process black tea goes through destroys a lot of the EGCG. Green tea, on the other hand, is steamed and not fermented, so the EGCG is preserved.

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.

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.

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-third of your daily recommended amount of B6.  Vitamin B6 is an important player in many of the chemical reactions that happen in the body. It’s also vital to the formation of new and healthy red blood cells.  Stock or broth made by boiling chicken bones contains gelatin, chondroitin, and other nutrients helpful for gut healing and immunity.

SHELLFISH

Shellfish isn’t what jumps to mind for many who are trying to boost their immune system, but some types of shellfish provide zinc, a nutrient that supports immune function.

Varieties of shellfish that are high in zinc include: Oysters. Crab. Lobster. Mussels

Keep in mind that you don’t want to have more than the daily recommended amountTrusted Source of zinc in your diet: 11 mg for adult men. 8 mg for most adult women. Too much zinc can actually inhibit immune system function.

FREQUENTLY ASKED QUESTIONS

HOW CAN I BOOST MY IMMUNE SYSTEM QUICKLY

There is no instant way to boost your immune system, but the sooner you get started with the following tipsTrusted Source, the sooner you will boost your overall wellbeing and, ultimately, your immune system: Eating a healthy, varied diet with plenty of fresh foods and whole grains. Exercise. Manage your weight. Get enough sleep. Avoid or quit smoking. Limit alcohol consumption

WHAT FOODS HELP FIGHT INFECTIONS

Some foods will boost your immune system while others have antimicrobial properties, which means they may help fight bacteria, viruses, and other pathogens. Examples includeTrusted Source herbs and spices, such as oregano, cinnamon, clove, and rosemary.

Cruciferous vegetables, such as kale and rutabaga, citrus fruits, parsley, and a wide range of other plant-based foods also contain nutrients that appear to have antimicrobial properties.

WHAT VEGETABLES ARE GOOD FOR THE IMMUNE SYSTEM

Red peppers, spinach, broccoli are good choices, as well as those that add flavor, such as ginger, turmeric, and garlic.

CAN BANANAS BOOST YOUR IMMUNE SYSTEM

Bananas contain a substance called banana lectin. One mouse studyTrusted Source found evidence that banana lectin might have effects that could enhance the immune system.

SUMMARY

Fresh foods can provide our bodies with nutrients our immune system needs to work correctly. You need a variety of fruits, vegetables, whole grains, herbs, and spices in your diet to enable your body to stay as healthy as possible.

Good choices of foods to boost the immune system include citrus fruits, spinach, almonds, papaya, and green tea.

It’s worth remembering though, that diet alone can’t keep us healthy. It’s also essential to exercise, maintain a moderate weight, and avoid harmful habits such as smoking and a high alcohol intake.

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