10 Foods That Boost Your Immune System
You can give your body a little boost against viruses and bacteria all year round. Try to incorporate these top 10 immune-boosting foods.
Immune-Boosting Vegetables
Broccoli: To get the most benefit, avoid boiling this vegetable. Raw, steamed or roasted broccoli has a powerful combination of vitamins A, C and the antioxidant, glutathione.
Mushrooms: People with low levels of selenium often have more severe symptoms when infected with a virus or bacteria. In addition to lots of selenium, mushrooms also have several of the B-vitamins.
Sweet potatoes: A great source of beta-carotene, which is converted to vitamin A in our bodies. It’s a nutrient that can increase the number and activity of white blood cells. Carrots, too!
Garlic: Sulfur compounds, specifically allicin, in garlic have strong germ-fighting powers. Allicin is produced when garlic is cut or crushed, so use fresh garlic for the most potential immune benefit.
Spinach: Not only is spinach a great source of beta-carotene (like the sweet potatoes), it also has lots of folate. Having low levels of folate has been linked to a weakened immune system.
Immune-Boosting Fruits
Citrus fruit: Oranges and grapefruit especially are great sources of vitamin C. We need that to keep our white blood cells strong and healthy.
Berries: From the more exotic acai berries or elderberries to the more common strawberries and blueberries, all are loaded with flavanols which are excellent antioxidants.
Don't Forget These Foods
Tea: All tea, whether it is green, black or oolong, has lots of disease-fighting polyphenols and flavonoids. To get the most benefit, steep it yourself instead of drinking pre-made bottled teas.
Oysters: Zinc creates and activates white blood cells. Oysters have an amazing amount of zinc, with about 52 milligrams in a 3-ounce serving. However, if you can’t picture yourself slurping down oysters, have a 5-ounce portion of ground beef or a half-cup of roasted peanuts. Both have about 5 milligrams of zinc, and a recommended zinc intake is about 8-12 milligrams each day, depending on age and gender.
Yogurt: A healthy gut is a great barrier against disease-causing bacteria and microorganisms. Prebiotics from fruits and vegetables along with healthy probiotics from fermented dairy like yogurt help to keep your gut healthy.
Foods can also help you get well if you do come down with a virus or infection. If you need additional care, call your provider or visit an after-hours clinic.
