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15 FOODS THAT BOOST YOUR IMMUNE SYSTEM
15 FOODS THA
15 FOODS THA
15 FOODS THAT BOOST YT BOOST YOUR IMMUNE SYOUR IMMUNE SYSTEMSTEM
15 FOODS THAT BOOST YT BOOST YOUR IMMUNE SYOUR IMMUNE SYSTEMSTEM
nutrients, including folate,
15 Foods That Boost Your Immune concentration of sulfur-containing healthy fats. A half-cup serving, which is potassium, vitamin K, and vitamin C.
System compounds, such as allicin. about 46 whole, shelled almonds, Vitamin C boosts white blood cells to
1. Citrus fruits 5. Ginger provides nearly 100 percent of the fight infection, while kiwi’s other
Most people turn to vitamin C after Ginger is another ingredient many turn recommended daily amount of vitamin E. nutrients keep the rest of your body
they’ve caught a cold. That’s because it to after getting sick. Ginger may help 9. Turmeric functioning properly.
helps build up your immune system. decrease inflammation, which can help You may know turmeric as a key 13. Poultry
Vitamin C is thought to increase the reduce a sore throat and other ingredient in many curries. But this bright When you’re sick, chicken soup is more
production of white blood cells. These inflammatory illnesses. Ginger may also yellow, bitter spice has also been used for than just a feel-good food with a placebo
are key to fighting infections. help decrease nausea. years as an anti-inflammatory in treating effect. It helps improve symptoms of a
Because your body doesn’t produce or While it’s used in many sweet desserts, both osteoarthritis and rheumatoid cold and also helps protect you from
store it, you need daily vitamin C for ginger packs some heat in the form of arthritis. Also, research shows that high getting sick in the first place. Poultry, such
continued health. Almost all citrus fruits gingerol, a relative of capsaicin. Ginger concentrations of curcumin, which as chicken and turkey, is high in vitamin
are high in vitamin C. With such a may help decrease chronic pain and may gives turmeric its distinctive color, can B-6. About 3 ounces of light turkey or
variety to choose from, it’s easy to add a possess cholesterol-lowering properties, help decrease exercise-induced muscle chicken meat contains 40 to 50 percent of
squeeze of this vitamin to any meal. according to recent animal research. damage. your daily recommended amount of B-6.
6. Spinach 10. Green tea
Spinach made our list not just because Both green and black teas are packed Vitamin B-6 is an important player in
it’s rich in vitamin C. It’s also packed with with flavonoids, a type of antioxidant. many of the chemical reactions that
numerous antioxidants and beta carotene, Where green tea really excels is in its happen in the body. It’s also vital to the
which may increase the infection-fighting levels of epigallocatechin gallate, or formation of new and healthy red blood
ability of our immune systems. Similar to EGCG, another powerful antioxidant. cells. Stock or broth made by boiling
broccoli, spinach is healthiest when it’s EGCG has been shown to enhance chicken bones contains gelatin,
cooked as little as possible so that it retains immune function. The fermentation chondroitin, and other nutrients helpful
its nutrients. However, light cooking process black tea goes through destroys a for gut healing and immunity.
14. Sunflower seeds
2. Red bell peppers enhances its vitamin A and allows other lot of the EGCG. Green tea, on the other Sunflower seeds are full of nutrients,
If you think citrus fruits have the most nutrients to be released from oxalic acid. hand, is steamed and not fermented, so including phosphorous, magnesium, and
vitamin C of any fruit or vegetable, 7. Yogurt the EGCG is preserved. vitamin B-6. They’re also incredibly high
think again. Ounce for ounce, red bell Look for yogurts that have “live and Green tea is also a good source of the in vitamin E, a powerful antioxidant.
peppers contain twice as much vitamin C active cultures” printed on the label, like amino acid L-theanine. L-theanine may Vitamin E is important in regulating
as citrus. They’re also a rich source of Greek yogurt. These cultures may aid in the production of germ-fighting and maintaining immune system function.
beta carotene. Besides boosting your stimulate your immune system to help compounds in your T-cells. Other foods with high amounts of vitamin
immune system, vitamin C may help fight diseases. Try to get plain yogurts 11. Papaya E include avocados and dark leafy greens.
maintain healthy skin. Beta carotene rather than the kinds that are preflavored 15. Shellfish
helps keep your eyes and skin healthy. and loaded with sugar. You can sweeten
3. Broccoli plain yogurt yourself with healthy fruits
Broccoli is supercharged with vitamins and a drizzle of honey instead.
and minerals. Packed with vitamins A, C, Yogurt can also be a great source
and E, as well as many other antioxidants of vitamin D, so try to select brands
and fiber, broccoli is one of the healthiest fortified with vitamin D. Vitamin D helps
vegetables you can put on your table. regulate the immune system and is
The key to keeping its power intact is to thought to boost our body’s natural
cook it as little as possible — or better defenses against diseases.
yet, not at all. 8. Almonds
4. Garlic Papaya is another fruit loaded with Shellfish isn’t what jumps to mind for
Garlic is vitamin C. You can find 224 percent of the many who are trying to boost their
found in daily recommended amount of vitamin C immune system, but some types of
almost every in a single papaya. Papayas also have a shellfish are packed with zinc.
cuisine in digestive enzyme called papain that has Zinc doesn’t get as much attention as
the world. It anti-inflammatory effects. many other vitamins and minerals, but
adds a little Papayas have decent amounts our bodies need it so that our immune
zing to food and it’s a must-have for of potassium, B vitamins, and folate, all of cells can function as intended.
your health. Early civilizations which are beneficial to your overall Keep in mind that you don’t want to
recognized its value in fighting When it comes to preventing and health. have more than the daily recommended
infections. According to the National fighting off colds, vitamin E tends to take a 12. Kiwi amount of zinc in your diet. For adult
Center for Complementary and backseat to vitamin C. However, vitamin Like men, it’s 11 milligrams (mg), and for
Integrative Health Trusted Source, garlic E is key to a healthy immune system. It’s papayas, women, it’s 8 mg. Too much zinc can
may also help lower blood pressure and a fat-soluble vitamin, meaning it requires kiwis are actually inhibit immune system function.
slow down hardening of the arteries. the presence of fat to be absorbed naturally Source: National Institute of Health.
Garlic’s immune-boosting properties properly. Nuts, such as almonds, are full of a ton www.ncbi.nlm.nih.gov/pubmed; www.
seem to come from a heavy packed with the vitamin and also have of essential nccih.nih.gov/health/garlicataglance.htm

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