Foods that boost your immune system

Our immune system is the body’s defense against infections and diseases, if we want to stay healthy, we need to have a good immune system and we can do so by filling our body with nutrients, vitamins etc. Some people naturally have better immunity than others due to where they live, genetics, how they grew up etc but a better immunity is attainable. Acquired immunity helps your immune system get stronger and the stronger your immune system is, the less likely you are to get sick.

With COVID still going around and a lot of schools or opening up and prevention is the best cure so I’ve compiled a list of things you can start incorporating into your diet today to help boost your immunity so that your body can protect itself from harmful germs that can cause illnesses. The nutrients in these can help your immune system fight viruses and bacteria and we all need that right now (obviously practice moderation with all things even healthy things):

  • Yogurt – Yogurt has probiotics which can promote a healthy gut, enhance your immune system, and reduce your risk of infection.
  • Oats and Barley – contains oat beta-glucan (ObetaG), Selenium, iron, zinc and have been proven to improve immune function
  • Brussel Sprouts – known for helping fight inflammation, rich in vitamins A and C, helping to boost immunity.
  • Tea – L-theanine, an amino acid present in both black and green tea, contributes to a boost in the immune system. Each tea has its own health benefits but most teas fight off bacterial, fungal, and viral infections that cause diseases and illnesses.
  • Garlic – Garlic promotes heart health, is antifungal, antiviral, antibacterial, high in antioxidants etc.
  • Ginger – has strong antioxidant, antimicrobial, antiviral, has sodium, iron, potassium, magnesium, phosphorus, zinc, vitamin C, folate, vitamin B6, riboflavin, and niacin.
  • Sweet Potatoes – are filled with antioxidants vitamin A and beta carotene and offer quite a lot of immune system benefits
  • Mushrooms – high in B vitamins, fiber, minerals and have high levels of anti-inflammatories and antioxidants
  • Turmeric – has lots of anti-oxidant, anti-inflammatory, and anti-microbial properties
  • Almonds – it’s high in vitamin E, protein, and fiber, they also contain zinc, which has been linked to the prevention and treatment of the common cold.
  • Any citrus fruits – They’re all filled with so much vitamin C and that’s thought to increase the production of white blood cells, which are key to fighting infections.
  • Spinach – Has large quantities of calcium, iron vitamin C, and many anti-inflammatory properties
  • Broccoli – filled with vitamins A, B6, and C, along with calcium, iron, and magnesium.
  • Berries –  contain phytochemicals and flavonoids which are forms of antioxidants
  • Bell peppers – they contain more vitamin C than citrus fruits and are also rich in vitamin B6, and manganese
  • Banana – it’s high in B6, a vitamin that benefits immune function
  • Fish – loaded with omega3 fats which boost your immune system
  • Peanut Butter – peanut butter has tons of protein, fiber, potassium, vitamin E, which helps support immune system health.
  • Honey – its antioxidant and anti-bacterial properties can help improve overall immune function, keep you healthy, and fight diseases
  • Wheat germ – very high in antioxidants, the oil found in wheat germ is rich in a form of vitamin E known as tocopherol, which acts as an antioxidant.
  • Beef – has iron and zinc, both of which can boost your immune system as well as essential amino acids, antioxidants, fiber, fat, and protein (limited amounts though)
  • Watermelon – rich in the anti-inflammatory antioxidants lycopene and vitamin C
  • Cabbage – Cabbage is rich in various phytonutrients, is a rich source of antioxidants (more in the red kind than green cabbage), and has a lot of anti-inflammatory properties which helps support the immune system.
  • Nuts and seeds – these superfoods are filled with minerals such as zinc, antioxidants, vitamin E etc.

All in all, there’s obviously a lot of things you can take to strengthen your immune system and the best way to maintain that and to stay healthy is to fill your diet with fruits and veggies and to exercise when and where you’re able to. You only have one body, take care of your health before you’re in a state that you no longer are able to.

Hope this helps and I hope you’ve all been wearing masks, taking precautions, and stay healthy!


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