Immune System Boosters

Boost Your Immune System

The immune system is a defensive mechanism inside each of us that prevents disease-carrying microorganisms from entering our system. Think of it as an antivirus for your body which ensures you are safe from all infectious foreign bodies. So why is it that despite a strong guard, viruses and germs can invade your body? Indeed, the immune system must also be constantly stimulated and strengthened - negligence can put you in danger.

Feeding your body certain foods can help keep your immune system strong. If you're looking for ways to prevent the winter cold and the flu, your first step should be a visit to your local grocery store. Plan your meals to include these 30 powerful immune system boosters.

The simple lifestyle changes you can make include changing eating habits. Read on to learn how to strengthen the immune system by simply eating well.

28 Foods That Boost the Immune System

Elderberry

It is an old folk remedy. This fruit is loaded with nutrients called antioxidants, and it can help fight inflammation. In some laboratory studies, an extract from the berries appears to block flu viruses. But scientists warn that further study is needed. You definitely still need an annual flu shot!

Citrus fruits

Most people turn to vitamin C after catching a cold. This is because it helps strengthen your immune system. Vitamin C is thought to increase the production of white blood cells. These are essential to fight infections.

Popular citrus fruits include:

• Limes
• Lemons
• Oranges
• Grapefruit
• Tangerines

Because your body does not produce or store it, you need vitamin C daily for continued health. Almost all citrus fruits are rich in vitamin C. With such a variety, it is easy to add a pinch of this vitamin to any meal.

Button Mushrooms

They give you the mineral selenium and the B vitamins riboflavin and niacin. This helps you in several ways. If you lack selenium, you may be more likely to have a more severe flu. Riboflavin and niacin play a role in a healthy immune system.

Red Bell Peppers

If you think citrus fruits contain the most vitamin C of any fruit or vegetable, think again. Once for an ounce, red peppers contain twice as much vitamin C as citrus fruits. They are also a rich source of beta carotene. In addition to boosting your immune system, vitamin C can help maintain healthy skin. Beta carotene helps keep your eyes and skin healthy.

Acai Berry

Its dark color indicates that it contains many nutrients called anthocyanin’s.

There is no research that shows that acai is good for any specific condition. But in general, antioxidants from food are a key part of a healthy lifestyle.

Savor these berries in juice or smoothies, or try them dried and mixed with granola.

Broccoli

Broccoli is overfed with vitamins and minerals. Filled with vitamins A, C and E, along with many other antioxidants and fiber, broccoli is one of the healthiest vegetables you can put on your table. The key to keeping its potency intact is to cook it as little as possible - or better yet, not at all.

Oysters

They contain zinc, which appears to have anti-virus powers. This is probably because zinc helps create and activate the white blood cells involved in the immune response. It also helps your immune system to perform tasks such as wound healing.

Shellfish

Shellfish are not what comes to my mind for many who try to strengthen their immune systems, but some types of shellfish are filled with zinc.

Zinc doesn't get as much attention as many other vitamins and minerals, but our bodies need it for our immune cells to function as expected.

Varieties of zinc-rich crustaceans include:

• crab
• mussels
• clams
• lobster

Remember that you don't want to have more than the recommended daily amount of zinc in your diet. For adult men, it's 11 milligrams (mg) and for women, it's 8 mg. Too much zinc can actually suppress the function of the immune system.

Garlic

Garlic is found in almost every kitchen in the world. It adds a little spice to food and it's a must for your health. The first civilizations recognized its value in the fight against infections. According to the National Center for Complementary and Integrative HealthTrusted Source, garlic can also help lower blood pressure and slow hardening of the arteries. The immunostimulatory properties of garlic seem to come from a high concentration of sulfur compounds, such as allicin.

Watermelon

It is not only refreshing. When ripe, it also contains a lot of antioxidants called glutathione. It strengthens the immune system to fight infections.

To get the most glutathione in your watermelon, eat the luscious red flesh near the bark.

Ginger

Ginger is another ingredient that many turn to after getting sick. Ginger can help reduce inflammation, which can help reduce sore throat and other inflammatory diseases. Ginger can also help decrease nausea.

Although it is used in many sweet desserts, ginger contains heat in the form of gingerol, a parent of capsaicin. Ginger can help decrease chronic pain and may have cholesterol-lowering properties, according to a recent animal study.

Wheat Germ

It is the part of a wheat seed that feeds a small wheat plant, and is rich in nutrients. It's a great way to get zinc, antioxidants, and B vitamins.

Wheat germ provides a good blend of fiber, protein and healthy fats. In recipes, you can replace some of the ordinary flour with wheat germ.

Spinach

Spinach was on our list not only because it is rich in vitamin C. It also contains many antioxidants and beta-carotene, which can increase the immune system's ability to fight infections. Similar to broccoli, spinach is healthier when cooked as little as possible to retain its nutrients. However, light cooking improves its vitamin A and allows other nutrients to be released from oxalic acid.

Low-Fat Yogurt

Probiotics, found in yogurt and other fermented products, can reduce the severity of colds. Look for labels that say "live and active cultures".

Also look for adding vitamin D. Studies show that people with low levels of vitamin D are more likely to have a cold or the flu.

Pure Yogurt

Look for yogurts that have "live and active cultures" printed on the label, such as Greek yogurt. These cultures can boost your immune system to help fight disease. Try to get plain yogurts rather than those that are pre-made and loaded with sugar. You can sweeten plain yogurt yourself with healthy fruit and a drizzle of honey instead.

Yogurt can also be a great source of vitamin D, so try to select brands fortified with vitamin D. Vitamin D helps regulate the immune system and is said to strengthen our body's natural defenses against disease.

Tea

Do not hesitate to choose white, green or black. Each provides polyphenols and flavonoids that fight disease. These antioxidants seek out and destroy free radicals that damage cells. Caffeine and decaffeinated also work well.

Green Tea

Green and black teas are packed with flavonoids, a type of antioxidant. Green tea really excels in its levels of epigallocatechin gallate, or EGCG, another powerful antioxidant. EGCG has been shown to improve immune function. The fermentation process that black tea goes through destroys much of the EGCG. Green tea, on the other hand, is steamed and not fermented, so that the EGCG is preserved.

Green tea is also a good source of the amino acid L-theanine. L-theanine can help in the production of anti-germ compounds in your T cells.

Almonds

When it comes to preventing and fighting the common cold, vitamin E tends to take precedence over vitamin C. However, vitamin E is essential for a healthy immune system. It is a fat-soluble vitamin, which means that it requires good absorption of fat. Nuts, like almonds, are packed with vitamins and also contain healthy fats. A half-cup serving, about 46 whole shelled almonds, provides almost 100 percent of the recommended daily amount of vitamin E.

Sweet Potato

Like carrots, sweet potatoes have beta carotene. In your body, which turns into vitamin A, which absorbs harmful free radicals. This helps strengthen the immune system and can even improve the aging process.

Turmeric

You may know that turmeric is a key ingredient in many curries. But this bright, bitter yellow spice has also been used for years as an anti-inflammatory in the treatment of osteoarthritis and rheumatoid arthritis. In addition, the ResearchTrusted source shows that high concentrations of curcumin, which give turmeric its distinctive color, can help reduce muscle damage caused by exercise.

Miso

This traditional Japanese seasoning, based on fermented soybeans, is generally in the form of salted dough. You probably had it in a soup, but you can also add it to sauces. It contains probiotics, the "good" bacteria found in yogurt, certain fermented foods, and your gut. Because they boost your immune system, they can help fight infectious diarrhea as well as other types.

Papaya

Another fruit loaded with vitamin C is papaya. You can find 224 percent of the recommended daily amount of vitamin C in a single papaya. Papayas also have a digestive enzyme called papain which has anti-inflammatory effects.

Papayas contain decent amounts of potassium, B vitamins and folate, all of which are beneficial to your overall health.

Chicken Soup

There is a difficult science behind Grandma's favorite cold remedy. Homemade chicken soup can really ease your symptoms and help you recover sooner. Additionally, it contains a chemical called carnosine that can protect your body from the flu virus. Don't have time to make soup from scratch? Researchers say many store-bought soups have the same effect.

Poultry / Chicken

When you're sick, chicken soup is more than just a health food with a placebo effect. It helps improve the symptoms of a cold and also helps you protect yourself from the disease in the first place. Poultry, like chicken and turkey, is rich in vitamin B-6. About 3 ounces of light turkey or chicken meat contains 40 to 50 percent of your recommended daily amount of B-6.

Vitamin B-6 is an important player in many of the chemical reactions that occur in the body. It is also essential for the formation of new healthy red blood cells. The broth or broth made by boiling chicken bones contains gelatin, chondroitin and other nutrients useful for intestinal healing and immunity.

Kiwi

Like papayas, kiwis are naturally loaded with a ton of essential nutrients, including folate, potassium, vitamin K and vitamin C. Vitamin C stimulates white blood cells to fight infection, while other nutrients in the kiwi keep the rest of your body working properly.

Pomegranate Juice

The ancient Egyptians were on something when they used this colorful fruit to treat infections. So far, most modern research has focused on pomegranate extract, but the juice is promising: it can help your body fight bacteria and several types of viruses, including the flu.

Sunflower Seeds

Sunflower seeds are packed with nutrients, including phosphorus, magnesium and vitamin B-6. They are also incredibly rich in vitamin E, a powerful antioxidant.

Vitamin E is important for regulating and maintaining the function of the immune system. Other foods rich in vitamin E include avocados and dark green leafy vegetables.