Having an adequate supply of vitamins, minerals, and other essential nutrients is important for managing your overall health and wellbeing. But if you want to give yourself some extra protection against illness, boosting your body’s immunity through nutrition is an excellent way to start. Read on to explore the array of foods that can help your body defend against infection.
1. Power Up with Immune-Boosting Foods
It’s no surprise that what you put into your body plays a huge role in how it functions. One of the easiest things you can do to keep your health in check is to fill your diet with immune-boosting foods wherever you can. Here are a few natural goodies to add into your meals:
- Mushrooms: Mushrooms are known to be antiviral, antibacterial, and antifungal. Additionally, they’ve been linked to improved liver health and anti-cancer components.
- Berries: Classified as antioxidant superstars, berries are some of the most nutrient-dense snacks on the market. Filled with vitamins, minerals, and fiber berries help your immune system fight off disease-causing germs and radicals.
- Garlic: A powerhouse that has been used for centuries, garlic helps to fight infection and protect against bacteria and virus. Garlic also has a host of other benefits, like aiding digestion.
- Kale: High in Vitamin A and C, Kale is a great way to add an immune boosting punch to your meals. It’s also been linked to strong bones, improved vision, and even detoxifying parts of your body.
Fish: Fish like Salmon, Tuna, and trout are packed with omega-3 fatty acids. These fatty acids are known to help reduce inflammation and fight off infections. So increase the number of fish-based meals in your routine.
Citrus Fruits: Oranges, limes, and lemons are bursting with Vitamin C. An essential building block for the immune system, Vitamin C helps white blood cells ward off infection, like the common cold. But of course there are numerous other benefits like helping reduce blood pressure and improving skin complexion.
Nuts & Seeds: Nuts and seeds are prime sources of essential nutrients like zinc, vitamin E, and selenium. Increasing your intake of nuts and seeds gives you an injection of these vital compounds, which can help ward off infection and heal damaged cells.
2. Eat Foods Rich in Vitamin C and Zinc
Achieving a strong immune system begins with eating nutrient-rich foods. To support the body’s natural protective system, focus meals and snacks on high-power nutrients. Here’s why vitamins C and zinc are essential for immune support and how to get more in your diet.
Vitamin C
Vitamin C is the most well-known immune booster. It is an antioxidant that helps protect cells from being damaged by free radicals. This nutrient is also crucial in collagen production and helps to absorb iron from plant-based foods. A diet rich in Vitamin C is essential for a healthy immune system.
- Kiwifruit, oranges, blackcurrants, red pepper, strawberries, papaya and broccoli are great sources of vitamin C.
- Citrus fruits are a great source of vitamin C; one grapefruit contains over twice the daily recommended intake.
- Smoothies made with nutrient-dense fruits and vegetables can provide a quick and easy dose of vitamin C.
Zinc
Zinc is a mineral found in nearly every cell in the body and is a part of over 300 enzyme reactions. It helps to speed wound healing, reduce inflammation, create DNA and produce new cells. Zinc also helps to create white blood cells, which are essential in the fight against infections.
- Egg yolks, oysters, beef, pork, cashew nuts, chickpeas, almonds, and chicken are great sources of zinc.
- Beans, mushrooms, and spinach also contain zinc, although they are less nutritionally dense sources.
- Zinc can also be found in supplements, but it is best to get it from natural food sources.
By including both Vitamin C and Zinc in your diet, you can feel assured that your immune system is getting the support it needs to be healthy and strong. Incorporating these nutrition powerhouses into your everyday meals and snacks will set you on the path to a healthier and more energetic lifestyle.
3. Include Bone Broth, Herbal Teas, and Fruits for Optimal Immunity
Giving your body what it needs to build immunity can be less complicated than one might think. Though it may require some minor adjustments to your diet, the results can be quite profound.
Start by adding a source of bone broth in your daily routine. Rich in collagen, minerals, and protein, bone broth can help your skin stay hydrated and promote an overall increase in health and immunity. You can buy it pre-made, or make it yourself with a few ingredients. Either way, bone broth is a great way to kickstart your immunity boost.
Next, you should look to include herbal teas in your diet. From ginger to chamomile, herbal teas are filled with antioxidants and energizing compounds that help build up your body’s strength. You can drink these hot- the steam helps open your pores and clear your sinuses- or cold. Whichever you prefer.
Finally, look to incorporate more fruits into your diet. Fruits like oranges, strawberries, and blueberries have all been said to help promote immunity. The vitamins and antioxidants in these fruits help your body fight off colds, flus, and the like.
To kickstart your immunity in a healthy way, include bone broth, herbal teas, and fresh fruits in your diet. It’s that simple!
4. Upgrade Your Diet for Stronger Immunity!
We’ve all heard the saying “you are what you eat”, but what does that mean when it comes to protecting our immune system? The food we eat not only affects our physical health, but our overall wellness too. By upgrading our diet, we can make sure our body has the energy and nutrients it needs to defend itself against bacteria, viruses, and other pathogens.
Protein: Protein is essential for the body to build and repair cells like those of the immune system. Not all protein sources are created equal, so make sure to include both plant and animal sources in your diet. Examples of good dietary sources of protein include grass-fed beef, wild salmon, lentils, quinoa, kidney beans, and tempeh.
Fruits and Vegetables: Eating a variety of fruits and vegetables is a great way to bolster our immune system. Make sure to include colorful food with vitamins and antioxidants both from fresh and frozen sources. Examples of immune-supporting fruits and vegetables include dark leafy greens, citrus fruits, sweet potatoes, and berries.
Good Fats: Our bodies need healthy fats to function properly. Healthy dietary fats can help reduce inflammation, which can weaken our immune system. Include healthy fats like extra-virgin olive oil, avocados, and nuts. Additionally, it is best to avoid processed and fried foods, which are high in trans fats.
Fermented Foods: Fermented foods, such as yogurt, are a great way to increase your intake of probiotics. These beneficial bacteria can help to repopulate the gut, strengthen the digestive system, and improve our overall immune health. Examples of fermented foods include kimchi, tempeh, miso, and sauerkraut.
By boosting your overall nutrition and adding immunity boosting foods into your daily diet, you’re taking a step in the right direction for supporting your body’s defenses and staying healthy. Consider adding immunity-boosting foods into your diet today and watch your body’s defenses get stronger in no time!
