Are you a victim of frequent cold and flu, nausea, and general body weakness? This is a sign that you have a weak immune body system. A weak immune body system makes you more susceptible to opportunistic infections, and this interferes with your daily life and routine making you less productive. Fortunately, you can learn what foods to consume to support your immunity.
Other signs of a weak immune system include poor sleep, poor digestion, and high-stress levels. Therefore, it’s paramount to ensure that you eat healthy foods that will always supercharge your immune system.
Individuals with a strong immune system are less vulnerable to diseases; they are more productive and live longer.
If you are looking for the best diet to boost your immune system, here is a list of 22 healthy foods and fruits that have powerful immune-boosting agents. Include them in your daily meals, and you will boost your immune system.
22 Immune System Boosting Foods
1. Blueberries
Blueberries are very popular fruits, and they contain a special type of flavonoid known as anthocyanin. It has anti-oxidant properties which can help your body bolster the immune system.
Studies prove that flavonoids play an essential role in improving your body respiratory tract’s immune defense system. Eating blueberries will protect your body from frequent cold and upper respiratory tract infections. Blueberries also have low calories and high nutrient levels.
2. Broccoli
Broccoli is rich in vitamins A, C, and E, antioxidants, fiber, and minerals. If you want to get a wide spectrum of essential immunity boosters all in one place, Broccoli will do the magic.
It’s one of the healthiest vegetable choices that should never lack in your meals.
To receive full benefits, eat it raw or when it’s slightly cooked.
3. Citrus Fruits
Citrus fruits are a good source of vitamin C, which helps your body produce more white blood cells.
If you are a frequent victim of common colds and flu, eating citrus fruits can help you fight these infections. The most common citrus fruits that are easily available are lemons, oranges, and tangerines.
4. Red Bell Peppers
Did you know that red bell peppers have double the amount of vitamin C found in citrus fruits? Therefore, if you cannot get citrus fruits, red bell peppers are a good alternative source for vitamin C.
In addition, red bell peppers are also rich in beta carotene, which is very essential in boosting good eye health and skin conditions.
5. Spinach
Spinach is another great source of vitamin C, antioxidants, and beta carotene, which helps your body fight any infections and viruses with ease.
Dark green and leafy spinach are rich in proteins, vitamins, irons, and minerals. Consuming spinach helps your body boost hair, skin, and bone health.
In order to get most nutrients, you should try and take your spinach in raw form as a salad.
6. Coconuts and Coconut Oil
Coconut fruit contains healthy medium of fatty acids which boosts the rate of metabolism. It can also be used as a source of beauty elements that are used to maintain vibrant and strong skin and hair.
Coconut oils, on the other hand, has anti-microbial elements which are useful in fighting fungus, bacteria, and pneumonia.
A study by Harvard University showed that children who take coconut oil recover much faster from pneumonia than those who did not take it.
7. Apples
If you are looking for a fruit that is rich in soluble fiber and vitamin C, get yourself an apple a day.
Soluble fiber is known to alternate the body immune cells from pro-inflammatory to anti-inflammatory.
When immune cells are in an anti-inflammatory state, they fight infections much faster and boosts the immunity system. So, why don’t you take an apple a day and keep the doctor away as the saying goes?
8. Oregano
Herbs are also very essential when it comes to boosting our immune systems. For instance, Oregano is rich in vitamins A, C, E, and K.
These vitamins have anti-inflammatory, anti-fungal, and anti-microbial effects which can make your body more immune and healthy. The herbal parts are rich in dietary fiber which is helps your body regulate blood cholesterol levels.
Studies show that Oregano essential oils are also good at fighting Listeria.
9. Turmeric
Turmeric is a great herb that contains curcumin which is very rich in anti-oxidant and anti-inflammatory properties. You can use turmeric to curb any viral, fungal, and inflammatory infections.
Include it in your daily meals, and you will regain your lost immunity within a very short period of time.
10. Ginger
If you are suffering from frequent nausea and indigestion, why don’t you try ginger and see the end of these uncomfortable health conditions?
It works by improving digestion, reducing intestinal gas, and also helps fight common colds and flu.
You can take it in the form of ginger tea or chew it raw if you have motion sickness and nausea associated with being pregnant.
11. Dark Chocolate
Dark chocolate is rich in bromine, an anti-oxidant element that helps your body fight any free radicals. Free radicals are produced when the body breaks down foods or when it reacts with possible pollutants.
They have the potential of causing diseases, and eating dark chocolate regularly can help your body become resilient to the formation of free radicals.
12. Sweet potatoes
Another great source of beta carotene is a sweet potato. The beta carotene element is a type of antioxidant that helps your body fight against harmful ultraviolet (UV) rays.
Including sweet potatoes in your meals will ensure that you have healthy skin. It’s also a great source of vitamin A.
13. Fish oil
It’s no doubt that fish oil is one of the greatest sources of Omega-3 fatty acids. A 2014 study confirmed that long-term intake of Omega-3 fatty acids reduces the risk of rheumatoid arthritis.
Rheumatoid arthritis is a chronic autoimmune condition that happens when the immune system by mistake fights a healthy body part.
14. Garlic
Garlic has for a very long time been used as a home remedy for common colds.
It has anti-inflammatory and anti-oxidant properties which help to fight infections which are powered by its high sulfur concentration compound called allicin.
Studies also indicated that garlic can also help in lowering blood pressure and loosen the hard arteries. It also improves the blood circulation in your body.
15. Licorice Roots
Licorice roots are known to boost the adrenals and improve the stress response system of your body.
By helping you manage your adrenals and stress response, your immune system is boosted, and you become healthier than before.
Also, research has also shown that licorice has other medicinal properties that help your body fight any virus infections.
16. Mushroom Extracts
Mushroom extracts offer a more superior way for your body to absorb nutrients which would not be absorbed in a better way if they were in their natural form.
Mushrooms are known to have natural medicinal values which improve your immune system. Adding mushroom extracts and supplements in your diet is a great way of maintaining a healthy body system.
17. Mint tea
Brew a cup of mint tea–it is a powerful source of compounds that helps you fight respiratory infections.
Mint tea has a great aroma and flavor, which makes it one of the most popular natural herbal tea globally.
It helps relieve any signs of sore throats and colds. A cup of mint tea will make you feel fresh and re-energized.
18. Kiwi Fruits
Kiwi is an edible berry fruit and just like many citrus fruits, eating a kiwi fruit will provide your body with a rich source of vitamin C. It will improve your immune system, and you will not be affected by many respiratory diseases.
Other essential nutrients that kiwi fruit contain are folate, potassium, and vitamin K, which helps in blood clotting.
19. Almonds
Almonds are among the most popular tree nuts globally. They are superfoods full of nutrients and minerals that have medicinal properties.
If you are looking for a vitamin E source, then you need to eat almonds regularly. Apart from giving your body vitamins, almonds are a good source of fiber, magnesium, and manganese minerals.
Including such foods which provide both vitamins and minerals in your diet will drastically improve your immune system.
20. Sunflower Seeds
Sunflower seeds are high in vitamin E and anti-oxidants. Including several spoons of tasty sunflower seeds in your daily meals will improve your immune system.
Vitamin E helps your body in fighting free radicals which can damage your body cells.
When you take sunflower seeds, your body will also benefit from minerals, including phosphorus, magnesium, and vitamin B-6.
21. Yogurt
Yogurt containing “live and active cultures,” such as Greek yogurt can also play a vital role in boosting your body immune system. The cultures help in fighting free radicals which can damage your body cells.
Go for the unflavored yogurt and the ones with no sugar for better nutritional benefits. There are other brands which are fortified with vitamin D.
Such brands are also a great choice as it also helps your body to be more resilient against many diseases.
22. Poultry meat/soup
If you are having common colds, taking a piece of poultry meat or a cup of poultry soup can go a long way in improving your health condition. Poultry such as turkey and chicken are rich in vitamin B-6.
Vitamin B-6 helps your body generate new and healthy red blood cells. In addition, poultry bone soup contains gelatin, chondroitin, among other beneficial nutrients which helps in boosting your immune system.
Final Thoughts on Choosing Foods to Boost Your Immune System
Living in an increasingly toxic environment leaves us all susceptible to many illnesses. Fortunately, you can support your immune system by consuming healthy foods. It’s the ultimate self care you can provide yourself.
