You Need this Immune System Boost

Your diet and your health are intricately linked. Thus it’s no surprise that the foods you eat can directly impact your immunity. Eating the right foods consistently can give your immunity a boost to ward off cold-season and the like. Unfortunately, chronic inflammation, pollutants, cause oxidation from free radicals in our blood system, taxing the immune system to fight off infections. Nutrient dense foods, such as legumes, vegetables, and fruits, will best support your internal systems in keeping you as healthy as possible.

These ingredients aren’t just for when you feel a cold coming on. Rather, consider these foods as an important component in the longevity of your health. Ultimately warding off diseases as well as a case of the sniffles. Studies have found that the best eating pattern for your immune system are those filled with fruits, vegetables, legumes, nuts, and healthy fats consumed as a daily diet over a substantial period of time. This is in direct opposition to a consumption of saturated and trans fats, processed foods, alcohol, and refined carbohydrates that negatively impact the immune response.

If you’re looking to give your immunity a boost, try adding in these 5 foods to your daily consumption.

Citrus fruits 

Vitamin C, also known as ascorbic acid, is an essential antioxidant that can bolster the immune system and reduce your risk for colds by about 50% when taken over a long period of time.

While vitamin C supplements are a popular choice, the most effective way to absorb nutrients is through consumption when possible. Add in citrus fruits like oranges, lemons, and grapefruits or berries (also rich in flavonoids), bell peppers, or spinach to your daily diet.

Garlic 

Garlic is a common kitchen staple that can fortify your immune system. This fragrant bulb is full of sulfuric compounds like allicin, which is known to act as an anti-inflammatory agent. However, raw garlic retains the most allicin which is the best way to support the immune system. Skip cooking your garlic and use it in pesto, guac, or bruschetta to enjoy all the sulfuric compounds.

Turmeric

Turmeric, a ginger root, has many antioxidant, antibacterial, and antiviral properties that make it an essential ingredient for the immune system. Turmeric potency lies in curcumin, a component of turmeric. Turmeric can be an essential addition to your overall well-being. Consider adding it in as a spice in dishes or as a base for beverages. Do note turmeric is best consumed with a fat such as coconut milk.

Shellfish

No excuse needed to shuck oysters, but the trace minerals and micronutrients do help. Shellfish such as crab, lobster, oysters, and other crustaceans are rich sources of zinc. Zinc plays a central role in a functioning immune system.

Yogurt 

As it turns out, the flora in the gut microbiome is one of the biggest key players in the immune system. The bacterias living in the intestines protect the body from foreign invaders and can create antibodies to help the immune system recognize and fight pathogens. Keep your microbiome healthy by ingesting probiotic foods rich with healthy bacterias such as fermented foods like kimchi, pickles, and yogurt. When looking for the best yogurt, pay attention to the sugar content. It might be best to go with plain yogurt and create your own flavor combos at home. (Honey, strawberries, and walnut bits are a go-to!) In addition to ingesting probiotics, make sure to fill up on prebiotics (fiber rich foods the probiotic bacteria thrive on) like onions, bananas, garlic, asparagus, and green leafy vegetables.

Your immune system is an important aspect of your overall functioning. If you’re under the weather, drink lots of fluids and rest- no amount of OJ will magically cure-all. However, adding in immunity-supporting foods to your daily diet consistently has been proven to positively impact the immune system and general health. Do your part to stay healthy and bolster your kitchen-staple roster.