Jan 16, Besides boosting your immune system, vitamin C may help maintain healthy skin. Beta carotene helps keep your eyes and skin healthy. May 31, Good nutrition is essential to a strong immune system, which offers protection from seasonal illness such as the flu and other health problems. Jan 7, Try adding these not-so-obvious foods to your pantry and plate to get better nutrition from the calories you eat.
In addition, they provide natural sodium to the diet. My favourite sea vegetable is arame or nori. It gives me mental clarity and focus. I love marinating tempeh with cider vinegar, lemon juice and coconut oil for a boost to my salads and wraps.
Coconut water and coconut oil Coconut water replenishes the body with much-needed electrolytes. When I am working out, this is my go to beverage. Coconut oil is loaded with medium chain fats, so it is a quick source of energy and nourishment before and after activity.
Quinoa These nutritious seeds contains all of the essential amino acids, the building blocks for protein. As protein builds muscle, it is important to consume protein especially after a workout. They are perfect in a trail mix before a workout or great tossed in a smoothie after a workout.
It gives a natural boost of energy — the perfect excuse to have chocolate for breakfast. Tossed in a smoothie or a cereal it adds the perfect crunch and kick! Honey Honey is soothing and easy to absorb, is loaded with enzymes and antibacterial and antimicrobial properties.
The foods in the list above are the ones I reach for when I want to get moving. Researchers found that people who ate foods rich in flavonoids were less likely to get an upper respiratory tract infection, or common cold, than those who did not. Dark chocolate contains an antioxidant called theobromine , which may help to boost the immune system by protecting the body's cells from free radicals. Free radicals are molecules that the body produces when it breaks down food or comes into contact with pollutants.
Free radicals can damage the body's cells and may contribute to disease. Despite its potential benefits, dark chocolate is high in calories and saturated fat, so it is important to eat it in moderation. Turmeric is a yellow spice that many people use in cooking. It is also present in some alternative medicines. Consuming turmeric may improve a person's immune response.
This is due to the qualities of curcumin, a compound in turmeric. According to a review , curcumin has antioxidant and anti-inflammatory effects. Salmon, tuna, pilchards, and other oily fish are a rich source of omega-3 fatty acids. According to a report , long-term intake of omega-3 fatty acids may reduce the risk of rheumatoid arthritis RA. RA is a chronic autoimmune condition that occurs when the immune system mistakenly attacks a healthy part of the body.
Broccoli is another source of vitamin C. It also contains potent antioxidants, such as sulforaphane. For these reasons, it is a good choice of vegetable to eat regularly to support immune system health. Sweet potatoes are rich in beta carotene , a type of antioxidant that gives the skin of the potatoes its orange color.
Beta carotene is a source of vitamin A. It helps to make skin healthy and may even provide some protection against skin damage from ultraviolet UV rays. Spinach may boost the immune system, as it contains many essential nutrients and antioxidants, including:.
Vitamins C and E can help support the immune system. Research also indicates that flavonoids may help to prevent the common cold in otherwise healthy people. People use ginger in a variety of dishes and desserts, as well as in teas.
According to a review, ginger has anti-inflammatory and antioxidative properties and is likely to offer health benefits. However, more research is necessary to confirm whether or not it can effectively prevent illness.
One review looked at whether taking garlic supplements containing allicin reduced the risk of getting a cold. The group of participants taking a placebo had more than double the number of colds between them than those taking the garlic supplements. However, the researchers concluded that more research is necessary to determine whether or not garlic can help to prevent colds.
Green tea contains only a small amount of caffeine, so people can enjoy it as an alternative to black tea or coffee. Drinking it may also strengthen the immune system. As with blueberries, green tea contains flavonoids, which may reduce the risk of a cold. Kefir is a fermented drink that contains live cultures of bacteria that are beneficial for health. Initial research suggests that drinking kefir may boost the immune system.
According to a review , various studies have shown that regular consumption of kefir can help with:. The majority of the research that supports this was carried out on animals or in a laboratory. Researchers need to perform additional studies to understand how kefir may prevent disease in humans.
Sunflower seeds can make a tasty addition to salads or breakfast bowls. They are a rich source of vitamin E , an antioxidant. In the same way as other antioxidants, vitamin E improves immune function. It does this by fighting off free radicals, which can damage cells. Almonds are another excellent source of vitamin E.
They also contain manganese, magnesium , and fiber. A small handful or a quarter of a cup of almonds is a healthful snack that may benefit the immune system. Oranges and kiwis are an excellent source of vitamin C, which is the vitamin that many people turn to when they feel a cold developing.
While scientists are still not sure exactly how it helps, vitamin C may reduce the duration of common cold symptoms and improve the function of the human immune system. For people trying to avoid the sugar in fruit, red bell peppers are an excellent alternative source of vitamin C. Stir-frying and roasting both preserve the nutrient content of red bell peppers better than steaming or boiling, according to a study on cooking methods.
Enjoying the 15 immune-boosting foods covered in this article may strengthen people's immune system and improve their ability to fight off infections. That said, it is important to remember that the immune system is complex.
Eating a healthful, balanced diet is just one way to support immune health. It is also essential to be mindful of the other lifestyle factors that may affect immune system health, such as exercising and not smoking. Anyone who gets frequent colds or other illnesses and is concerned about their immune system should speak to a doctor.
Article last reviewed by Tue 10 July All references are available in the References tab. Prevention and treatment of the common cold: Making sense of the evidence.
A nutrition and health perspective on almonds. Journal of the Science of Food and Agriculture , 86 14 , — Long-term intake of dietary long-chain n-3 polyunsaturated fatty acids and risk of rheumatoid arthritis: A prospective cohort study of women. Annals of the Rheumatic Diseases , 73 11 , — A review of its effects on human health. Foods , 6 10 , Effects of different cooking methods on the antioxidant properties of red pepper. Preventive Nutrition and Food Science , 17 4 , — The relevance of theobromine for the beneficial effects of cocoa consumption.
Frontiers in Pharmacology , 6 , Review of current evidence. International Journal of Preventive Medicine , 4 Suppl. Therapeutic potential of sunflower seeds:
The best foods for boosting your immune system
Jan 15, Eat These Foods to Boost Your Immune System. Who doesn't want a healthy immune system? (Raise your hand. No one?) But did you know. Jul 16, Researchers are exploring the effects of diet, exercise, age, psychological . immunity" or otherwise boost the health of your immune system. Aug 29, No single food — not even a superfood — can offer all the nutrition, health benefits, and energy we need to nourish ourselves. The –