What Foods Will Power Up Your Immune System?

This week at the gym, a few people were saying how they or a relative were recovering from some illness, colds, flu or other illnesses that got them run-down and not feeling good.  Are there immunity boosting foods that will help you fight off infections?  As we get older, our immune system is weaker and we are more likely to get sick.  For those over 65, respiratory infections and in particular pneumonia, are leading causes of death. 

What foods can you add to your diet to boost your immune system?

Citrus Fruits

Citrus fruits are a great way to add some important nutrients like vitamin C and folic acid to one’s day.  (See: How does vitamin C keep you healthy?)  Citrus fruits include oranges, grapefruit, lemons, limes, clementines, and mandarins.  Vitamin C is known for helping to strengthen one’s immune system.  Besides vitamin C, citrus fruits add important antioxidants that have anti-inflammatory effects.  Enjoying a glass of real, 100% juice to your day is an easy way to add some citrus.  (See: Are you drinking real juice or fake juice? ) Making a smoothie with any citrus fruit is good.  Even adding some lemon juice to a cup of tea adds some citrus.  Or, add some slices of clementine to a dinner salad. 


Berries

Adding some berries to your day adds not only vitamins C, K, and folate, you also add antioxidants. 

Watermelon

Watermelon is a favorite in the summer months.  Eating some watermelon is an immune system booster.  Why?  Watermelon supplies the antioxidant, glutathione which helps our bodies fight infection.  The part of the watermelon near the rind is especially rich in glutathione. 

Bell Peppers

Most people don’t know how rich bell peppers are in vitamin C as well as many antioxidants.  Bell peppers offer even more vitamin C than oranges. 


Herbs and Spices

Garlic, ginger, and turmeric are all good for our immune systems.  Garlic has the substance, allicin, which supports white blood cells that are the fighters against colds and flu viruses.    Ginger contains vitamin C and the minerals magnesium and potassium.  Enjoy some ginger tea to help keep your immune system strong.  Turmeric is now very popular for its anti-inflammatory properties.  This “spice is touted for its ability to boost the immune system and act as an anti-viral.” 

Fish

What does eating fish have to do with fighting colds and flu?  Fish contain healthy omega-3 fats.    These fats are anti-inflammatory and help your immune system work more effectively. 

Yogurt

A great healthy food to enjoy every day.  Yogurt has the healthy bacteria, the probiotics or “live and active cultures” as well as vitamin D that “may stimulate your immune system to help fight disease”.  Look for yogurt low in added sugar.  Add some berries or other fruit for bigger health boost. 

Immunologist, Dr. Calabrese says, “Changing your diet isn’t a guarantee that you’ll never get sick, but it’s a good way to stay health and help your immune system fight off viruses and other diseases.”

Are there micronutrient deficiencies that affect one’s immune system?

Harvard notes that micronutrient deficiencies of some nutrients can affect one’s immune system and response.  These include deficiencies of the minerals zinc, selenium, iron and copper and of vitamins A, B6, C, E and folic acid.  If one’s diet is not providing all the nutrients needed, Harvard notes a daily multivitamin and mineral supplement may be helpful. 

Besides food, what are other ways to boost your immune system?

    •          Stay hydrated (See:  What beverage is most effective for staying hydrated? )
    •          Regular Exercise
    •          Don’t smoke
    •          Manage stress
    •          Alcohol in moderation
    •          Weight management
    •          Enough sleep
    •          Good hygiene like hand washing

In conclusion, while there are no guarantees that a change in diet will keep you immune to illnesses, adding a variety of nutrient-rich foods to your daily meals can help bolster your immune system.  Citrus fruits, berries, watermelon, bell peppers, herbs, spices, fish and yogurt are all excellent choices to include in your diet.  These foods provide essential vitamins, minerals, antioxidants, and healthy fats that support your body’s ability to fight off infections.  Additionally, maintaining a healthy lifestyle through regular exercise, staying hydrated, managing stress, getting enough sleep, and practicing good hygiene can further enhance your immune system.  Remember, a strong immune system is your best defense against many illnesses.  Stay healthy and take care! 

Sources:  older , How does vitamin C keep you healthy? , Citrus fruits , Are you drinking real juice or fake juice?  , clementine , watermelon , Bell peppers , Garlic , Turmeric , Fish , Yogurt , Immunologist , notes , ways , boost , What beverage is most effective for staying hydrated?   Image Sources: Boost Your Immune System   

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