No matter if your goal is avoiding flu or building your immune system, fueling yourself with nutritious foods is key to staying healthy and can make an incredible difference in both cases. Here are five superfoods which may help – get them into your diet now for maximum effectiveness!
The key to an effective immune-enhancing diet lies within familiar nutrition advice: Aim for whole plants, probiotics and lean proteins while cutting back on ultra-processed foods. Here are our favorite immune-strengthening products!
1. Spinach
Leafy greens like spinach, kale and chard contain vitamin C as well as other immune-enhancing nutrients to promote white blood cell production and combat infection, while vitamins K, folate and beta carotene help support healthy cells. Try mixing some leaves into salads or smoothies.
Green tea can help boost immunity thanks to its abundant antioxidants (catechins and gingerols). Enjoy it hot or iced with honey added for extra sweetness!
Yogurt can also provide your immune system a boost. Look for yogurts containing live and active cultures to get a dose of probiotics, which help your gut stay healthy while fighting infections. Try opting for low-sugar varieties or topping it off with healthy fruits and granola to maximize results.
2. Coffee
Coffee’s antioxidants help prevent infection and boost immunity, decreasing your risk of respiratory tract infections like colds or flu.
Ginger is an immune-enhancing superfood packed with phenols like gingerol, shageal and gingerdiols which promote natural killer cells’ and T cells’ activity to fight viruses and bacteria. Add fresh sliced ginger with a pinch of turmeric into a hot cup of green tea for optimal immune support!
Diets that provide optimal support for immunity typically follow familiar nutrition advice and emphasize whole foods rich in vitamins, minerals, and phytochemicals that fuel immune cells. It’s best to stay away from highly processed or refined food items which deprive the body of these vital immunity-building nutrients.
3. Carrots
Oatmeal-topped carrots or tasty roasted veggie dishes both provide your body with essential immune-enhancing vitamin A and carotene, plus beta carotene for preventative eye diseases that could arise later in life. This delicious fall favorite vegetable provides essential immune support.
Vitamin A found in this vegetable also enhances white blood cell function and may protect against respiratory infections and skin cancer. Brussels sprouts are another fall favorite that should be considered superfood, boasting Vitamin C as well as other immune-enhancing nutrients in each bite.
Turmeric (turmeric powder) is an effective anti-inflammatory that contains curcumin, an essential compound to immune system health. Add it to your meals or take turmeric supplements!
4. Sweet Potatoes
Sweet potatoes are an excellent source of beta-carotene, which the body converts into vitamin A to enhance immune function and fight free radical damage to cells and tissues. In addition, vitamin C acts as an antioxidant and protects them from any further damage.
Other foods rich in vitamin A to try include bell peppers, broccoli and carrots – which you can either enjoy raw or incorporate into stews and salads.
Zinc plays an integral part in maintaining immune function and its sources include seafood (like salmon), nuts and seeds (such as pumpkin and sunflower seeds) and whole grains. Zinc contributes to cell growth, production of antibodies and immune messengers as well as absorption of essential mineral copper. Other immune-supportive nutrients can be found in lean meats, poultry and fish; beans lentils legumes nuts seeds.
5. Berries
Zinc, an immune-enhancing nutrient, can be found in berries which also boast plenty of anti-inflammatories like quercetin to help lower inflammation levels and the risk for multiple health conditions, including colds and heart disease.
Citrus powerhouses such as oranges, grapefruits and clementines contain Vitamin C – the original immunity booster. This nutrient stimulates white blood cell production while fighting free radicals that may cause infections. Squeeze some into your juice or add it as a garnish on food!
Green tea is another immune-enhancing beverage, rich in flavonoids and anti-inflammatory antioxidants that may boost your system. Add it to your morning smoothie or drink it hot; low-sugar varieties work great when combined with fruits, granola or nuts for flavoring purposes. Mushrooms, garlic and turmeric are other powerful immune boosters; incorperating regular exercise, balanced eating patterns and plenty of rest into daily life can all also help strengthen immunity.