10 Foods That Boost Your Immune System

Your diet plays a major role in keeping your immune system in good shape, so it pays to choose your foods wisely. Whole foods can be the best way to maintain your health.

Fresh fruits, vegetables, fish, nuts, and beans can provide you with powerful antioxidants to rid your body of harmful substances that may cause disease and illness. Specific vitamins and minerals can also help boost your immune systems by protecting the cells in your body.

Here are 10 important foods you should consider adding to your diet to get your immune system into shape.

1. Garlic

Garlic has been used in traditional medicine for centuries to treat a wide range of ailments. As well as being able to boost your immune system, it's also been used as a home remedy to help with colds, flu, chest infections, and even high blood pressure and cholesterol.

You can get garlic in tablet form, or you can grate or crush cloves into food or drink. Some say garlic is an acquired taste, but a lot of people enjoy lots of garlic in their food.

Clove tea is another very simple way of consuming garlic. Take a few cloves of garlic, chop finely, and place in boiling water for 10 minutes. You then strain out the garlic pieces, add lemon juice and raw honey to sweeten it. Drink the tea and enjoy the potential health benefits.

2. Mushrooms

Mushrooms contain a myriad of compounds that may boost the immune system. These include beta-glucans, polysaccharides, and lectins. Beta-glucans can be especially powerful in warding off infections, such as the flu and colds.

Studies on fresh mushrooms, dried mushrooms, and extract have shown that mushrooms such as shiitake, maitake, and reishi can have antiviral, antibacterial, and antitumor effects.

Mushrooms can also help stimulate the immune system by increasing the production of T cells — crucial for fighting off foreign invaders in the body.

TIP: Mushrooms are not just great in a Bolognese — they can also be eaten raw! Try adding sliced or chopped raw mushrooms to salads or sandwiches for a nutritional boost.

3. Nuts

Nuts are one of the healthiest food categories. Not only are they packed with protein and fiber, but they're high in vitamins and minerals too. Some studies show that people who eat nuts frequently have a lower risk of heart disease, and may even live longer.

Additionally, nuts are high in antioxidants, such as vitamin E, omega-3 fatty acids, and zinc. Zinc is an essential mineral that has been shown to boost your immune system. Some nuts also provide plenty of healthy fats, which can help reduce inflammation. Try spreading some nut butter on celery, whole wheat bread, or on an apple, for an antioxidant-rich snack.

4. Berries

Berries can help beat back the sniffles. They are loaded with anti-inflammatory antioxidants that can help strengthen your body's natural defense system and keep it functioning at its best.

Blueberries are some of the healthiest options as they are packed with antioxidants, which can help improve immunity by preventing cell damage and reducing inflammation.

Blueberries also contain vitamin C, which may promote faster healing and may fight free radicals, which are a cause of oxidative stress. They're also low in calories and full of fiber, so they'll keep you feeling full while you're enjoying all of these important health benefits.

5. Fish

Adding healthy fats from fish to your diet may increase your white blood cell activity. Oily fish, such as salmon, mackerel, and tuna, contain omega 3 fatty acids, which research suggests are great for boosting immunity.

6. Vegetables

Fruits and vegetables are some of the most powerful foods for boosting the immune system because they’re bursting with essential nutrients like vitamins A, C, and E; antioxidants; phytonutrients; fiber; and much more.

Certain dark green leafy vegetables, like spinach and collard greens, contain high amounts of chlorophyll — a natural blood purifier. Vegetables also contain carotenoids, which are important antioxidants that aid in immune system function. Most carotenoids are found in bright yellow, orange, and red fruits and vegetables, but they can also be found in most green fruits and vegetables.

7. Poultry and Lean Meats

The protein in lean meats and poultry may give your immune system a boost as well as increase your energy levels. Zinc-rich foods can promote the production of white blood cells and T-cells that fight infection. Oysters, nuts, fortified cereal, and beans are also good sources of zinc.

Avoid processed meats like hot dogs, sausages, and bacon. Instead, choose chicken or turkey breast, lean ground beef, and lean pork loin. Choose fresh over frozen whenever possible.

8. Ginger

Ginger is an excellent spice for cooking. This root is known for its anti-inflammatory properties and has been used for thousands of years in Asia.

With its strong taste, anti-inflammatory properties, and calming effect on an upset stomach, ginger is a great addition to your diet. Add ginger to your daily vegetable juice, or try a smoothie based on honey and ginger.

9.Yogurt

Yogurt is a superfood. It provides probiotics, which are live cultures that promote a healthy immune system and improve digestion.

There are so many different types of yogurt available in today's market that it can be difficult to choose which one to buy. The type of yogurt that has the most health benefits is not necessarily the one that tastes the best.

The most beneficial yogurt is plain and unsweetened, with live and active cultures. If you can't stomach eating plain yogurt, add your own fruit or spices to it to give it a little flavor and an extra dose of nutrients.

10.Chocolate

Research indicates that chocolate promotes the release of potentially beneficial hormones.

One study found that when men and women drank a cup of hot chocolate, their blood pressure dropped significantly. The study also indicated that cocoa may lower stress hormone levels for some individuals. So try swapping out that late afternoon caffeinated drink for hot chocolate, and see how you feel by the end of the day.

Eat Foods to Build Your Immune System

One of the best ways to build up your immune system is by eating a wide variety of healthy foods. Avoid sugar and refined grains, eat plenty of fresh vegetables, fruits, and other proteins. Avocado, garlic, seeds (especially flaxseeds), and lean meat may also be excellent additions to your diet.

Remember that there are other ways besides food to boost your immunity too. Drink plenty of water, get enough rest, and exercise regularly to stay healthy all year round.