Top 8 Immune Boosting Foods
How do Citrus Fruits boost the immune system?
Citrus Fruits such as oranges, grapefruits, lemons, and limes are well known for their high vitamin C content which acts as a powerful antioxidant, protecting our body’s cells from damage caused by free radicals which can contribute to illness and inflammation. Vitamin C also supports the production of white blood cells which are responsible for fighting infections and diseases in our bodies. Vitamin C enhances the absorption of iron from plant based foods which promote the production of immune cells. By adding citrus fruits to your diet you will also be getting a valuable source of fiber to support a healthy gut microbiome.
How do Leafy Greens Boost the Immune System?
Leafy greens offer a great source of vitamins, minerals, and antioxidants. Vitamins such as iron, calcium, and vitamin K can all be sourced from leafy greens and help to support the production of immune cells and promote overall wellness. Since leafy greens are also a great source of fiber, they will also help to keep your gut microbiome healthy and happy.
My favorite way to enjoy leafy greens is by blending them into a smoothie but you could also use them as a base to a salad, add them to a sandwich or wrap, or even to pastas, soups, and stews.
How do Berries Boost the Immune System?
Berries are rich in antioxidants which as we talked about above helps to protect our body’s from free radicals. Blueberries have the highest antioxidant content but most berries contain antioxidants. Just like our citrus and leafy greens, berries are also a good source of fiber, helping to promote a balanced gut.
A fun way to incorporate berries into your diet and one that children are sure to love is by freezing and blending them into a sorbet or by baking them into muffins. My children also love when I make strawberry milk. Just blend or mash about 4-5 strawberries with a little bit of coconut sugar until you get a syrup like consistency and then stir it into a cup of milk. Of course the sugar is optional and you could always substitute for honey or agave nectar or any other sweetener of your choice.
How does Fatty Fish Boost the Immune System?
Fatty fish are rich in omega-3 fatty acids. Omega-3 fatty acids have help to reduce inflammation and enhance the performance of immune cells within our bodies. These essential fats also support cardiovascular health. Fish are also a source of high-quality protein which helps with the production of immune cells and antibodies. Most fatty fish are also rich in Vitamin D which can also play an important role in immune system regulation and helps our bodies fight off infections.
How do Nuts and Seeds Boost the Immune System?
Nuts and seeds have been recognized for their immune-boosting properties for centuries. Nuts and seeds offer a variety of phytochemicals and antioxidants that support the immune system.
One of the key ways nuts and seeds boost the immune system is by providing a great source of protein. This macronutrient is an essential building block of the immune system as it is used to form antibodies, which help fight infections. Almonds, pistachios, cashews, walnuts, and sunflower seeds are all examples of nuts and seeds rich in protein.
Secondly, nuts and seeds are full of many different vitamins and minerals that are vital for a healthy immune system. One example is Vitamin E, an antioxidant that can boost the immune response. Vitamin E is found in a variety of nuts including hazelnuts, almonds, and pistachios. Nuts such as almonds, cashews, and peanuts are good sources of zinc, a mineral for maintaining a healthy immune system.
Selenium, another essential nutrient for immunity, is present in many nuts and seeds, such as Brazil nuts, sunflower seeds, and chia seeds. Selenium plays an essential role in regulating inflammatory responses and reducing oxidative stress, which is beneficial to both preventative health and during times of illness.
How does Yogurt Boost the Immune System?
Next, let’s talk about yogurt! Yogurt is not only a yummy snack but is also one of the most accessible immune boosting foods you can add to your everyday diet. Yogurt is packed with probiotics which support your gut, keeping it healthy and balanced. You will see me talk a lot about gut microbiome here on this blog because it really is important and whenever it is thriving, it helps your body respond more efficiently. This in turn makes it easier for your body to fight off illness such as the cold, flu, and even seasonal allergies.
Lactobacillus is a beneficial bacteria found in yogurt and is known to stimulate the immune system response and reduce inflammation. It also contains good levels of Vitamin D, which is another immune system supporter. Yogurt is also a decent source of protein which the body uses to build cells such as the ones that help fight off illness. When shopping for yogurt, you want to look for a product that is unsweetened and has live and active cultures.
I actually love plain yogurt and so do my children but if you are not a fan or are having a hard time getting your kids to eat it, try adding in a drizzle of honey to sweeten! Another great way to offer it to children is by adding it to reusable popsicle molds and freezing it, this is especially great during the summer months when its hot outside. Of course, you can also swirl it into a smoothie with frozen fruit and spinach or layer it with fruit and granola in a mason jar for a quick on the go snack!
How does Garlic Boost the Immune System?
Garlic has been used for centuries in herbal medicine and the secret lies in a compound called allicin. Allicin is released whenever garlic is chopped, crushed, or chewed and has natural antimicrobial and antiviral properties which can help your body ward off infections and fight them off faster. Garlic also supports our white blood cells which are responsible for fighting off viruses.
I love the taste of garlic and cook with it often but if you do not prefer it, you could also just opt to take a garlic pill or supplement daily. Or if you’re feeling brave and maybe a little under the weather, you can eat it raw (just make sure to peel it first)!
How does Ginger Boost the Immune System?f
Ginger is full of antioxidants and anti-inflammatory properties which help to fight off oxidative stress, reduce inflammation, and stimulate the immune system. Too much inflammation in the body can slow down healing so it is important to keep inflammation in check to allow your immune system to work at it’s full potential.
The best way to incorporate ginger into your day (in my opinion) is by steeping a few slices in hot water with a little lemon and honey! It can also be added to stir fry’s, soups, and marinades for a flavor boost. Ginger is also great for nausea and soothing an upset stomach!
The top immune boosting foods for cold and flu discussed in this post can become essential tools in your wellness toolkit. Delicious citrus fruits, antioxidant-rich berries, to powerful roots like garlic and ginger, these everyday foods offer natural and effective ways to support your body’s immune system. By making them a part of your regular diet, you will actively be helping your immune system stay strong when it matters most. If you are interested in learning more ways to boost your immune system, this article on Nutrition and Immunity by Harvard is a great resourse!
Now we’d love to hear from you, do you have a favorite recipe or family remedy that has always seemed to work well for you? Drop a comment below and share your tips!