How to Boost Your Immune System Naturally with Food

Your immune system helps protect you from germs. A strong immune system can keep you from getting sick or shorten the time of sickness in some cases. There are so many supplements available that claim to boost our immunity. But you do not need to spend that extra money; by eating the right foods, you can naturally boost your immunity, with added benefits for your overall health.

How Foods Helps Your Immune System

What you eat helps build your immunity by providing us with beneficial vitamins, minerals and antioxidants that fight off germs.

One diet that is rich in these antioxidants is the Mediterranean diet. When we fuel our bodies with fruits, vegetables, and lean sources of protein, we build up an army of protection against illnesses.

Key Vitamins and Minerals for Immunity

Vitamin C: Helps Protect Your Cells

Vitamin C is the most well-known and most popular immunity booster out there. This vitamin helps our immune system by protecting our cells from being damaged. Vitamin C provides us with antioxidants that fight free radicals. Free radicals can play a role in cardiovascular disease, cancer, and the common cold. Eating a diet rich in vitamin C can help prevent or deter these illnesses.

You can get enough vitamin C from a healthy diet. One large orange or one yellow bell pepper provides all the vitamin C you need in a day.

Foods rich in vitamin C:

• Mangos

• Strawberries

• Broccoli and cauliflower

• Brussels sprouts

• Kiwis

• Papaya

• Spinach and leafy greens

Vitamin E: Fights Damage in the Body

Vitamin E is another antioxidant that also helps fight off infection and illnesses. Vitamin E can also help fight inflammation and is a fat-soluble vitamin. Taking a vitamin E supplement does not show the same protective benefits as eating foods containing vitamin E.

Food rich in vitamin E:

• Nuts (walnuts, hazelnuts, almonds, peanuts)

• Seeds (sunflower seeds)

• Fish (salmon, abalone, trout)

• Vegetables (red sweet peppers, turnip greens, butternut squash)

• Fruits (avocados, mango, kiwi)

• Oils (wheat germ, sunflower, hazelnut, almond)

Vitamin A: Supports Immune Cells

While most people associate vitamin A with eye health, it is also a strong immune booster. Vitamin A helps fight free radicals and supports white blood cells. Vitamin A also plays a role in our bone and teeth health and may reduce our risk of cancer.

Food rich in vitamin A:

• Yogurt, milk, and cheese

• Eggs

• Fatty fish (salmon, mackerel, tuna)

• Liver/cod liver oil

• Fruits like apricots, peaches, grapefruit, and watermelon

• Vegetables like carrots, sweet potatoes, broccoli, and dark leafy vegetables

Zinc: Helps You Heal Faster

Zinc is a mineral that supports the immune system by boosting the production of immune cells. A diet rich in zinc can shorten the duration of colds and other illnesses. Zinc can also help wounds heal faster.

Foods rich in zinc:

• Shellfish (oysters, crab, clams, lobster)

• Meat (beef, pork, lamb, and poultry)

• Fish (flounder, salmon, sardines, and sole)

• Dairy products (milk, cheese, yogurt)

• Eggs

• Beans/lentils (black beans, chickpeas, or kidney beans)

• Nuts and seeds

• Whole grains (quinoa, brown rice, oats)

Other Immunity Boosters:

Other foods can help support your immune system. Yogurt, for instance, contains probiotics, which are the good bacteria in your gut. Prebiotics are the food for these healthy bacteria. Prebiotics are found in fiber-rich sources, such as apples, onions, beans/legumes, nuts, and seeds. When good bacteria are healthy and thriving, our immune system also thrives.

Other helpful foods:

• Garlic

• Ginger

• Turmeric

• Green tea

Why Whole Foods are Best

Getting these vitamins, minerals, and nutrients through food, not supplementation, is the best for our system. While not all fruits and vegetables have been listed, they all offer nutritional benefits in one way or another. Hopefully, you can find several options to improve your immune system to keep you healthy and happy for years to come!