Food to Boost Your Immune System and Fight the Flu

The immune system releases antibodies, which attach to antigens on the pathogens and kill them. Sadly, too many of us don’t eat enough of the fresh fruits, vegetables and other foods we need to keep ourselves healthy year-round. Facts (and myths) about boosting your immune system. That’s right, our antibodies, the ones that fight off disease, bacteria and viruses, are made of protein. Top a baked sweet potato with nuts or seeds, and munch on carrots with healthy dips, like nut butter or tahini. For one thing, stress is difficult to define. Serve roasted squash with greens and avocado (fat will help your body absorb vitamin A) or serve as a butternut squash soup.

  • Spinach is a major superfood that is great for your overall health.
  • The health benefits of tea are impressive and include a lower risk of infections.
  • Restricting your calorie intake can actually weaken your immune system, which could counteract the positive effects of weight loss.
  • Is it possible to intervene in this process and boost your immune system?
  • 4mg of zinc, according to Medical News Today.
  • But because vitamin D deficiency is relatively common, experts do recommend supplementation if levels are low.

When it comes to supplements, your best bet is D3, which is closest to how your body produces the vitamin, meaning it will be better absorbed. 11 natural ways to boost your immune system. Take probiotics and/or eat fermented foods. Make your own Slow Cooker Bone Broth and drink it like tea when you’re feeling under the weather.

Other good options include fish high in omega-3 fatty acids (such as salmon), turmeric, beans, sweet potatoes, broccoli, oats, mushrooms, almonds, citrus, and bell peppers. Foods that will boost your immune system, vitamin C is what many of us associate with boosting immunity, and for good reason. But make sure you eat enough! Cook up a large batch of old fashioned or steel-cut oats and freeze the leftovers for a quick breakfast later in the week.

The garlic group experienced significantly fewer colds compared to the placebo group, and they recovered faster if they did get infected.

Green Tea

Cook cranberries and oranges or other citrus fruits on a stove top to make a jam. Good news if you love garlic sourdough bread and dipping veggie sticks in aioli. Eat more citrus. Virus tricks the immune system into ignoring bacterial infections. Manufacturers freeze frozen fruits and veggies at “peak” ripeness, which means they’ll pack a similar nutritional value as their fresh counterparts.

  • Read new age health blogging sites and you’ll find posts on how drinking hot lemon water or knocking back a shot of wheatgrass juice or the current green goo du jour will “boost your immune system” and make you less likely to get ill.
  • Add the grapes, cutting in half if they happen to be very large, stir and garnish the top with pomegranate seeds and fresh mint, if using.
  • • Make sure your vaccines are up-to-date, especially the flu vaccine.
  • How much spinach to eat a day?
  • How does the immune system work, exactly?
  • Meditate on the go.

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I personally like the brands that use Indena's Meriva which is its patented curcumin, and I personally use Vitacost's Curcumin Phytosome because it’s effective and affordable. Please select your country. You can get Vitamin C from citrus fruits like Orange, Grapefruit, Spinach and Strawberries. Friendships experience big changes during middle age but strong relationships come with health benefits and are worth the effort. They’re also a rich source of beta carotene. He wants to find out how to tweak people’s microbiota to improve their resistance to allergic and infectious diseases. Older people tend to eat less and often have less variety in their diets. Not all probiotics are made equal, and products that contain them don't always have enough active cultures to make a real difference.

Your angry boss may be why you’re spending more time off work, but not for the reason you may think. As we age, our immune response capability becomes reduced, which in turn contributes to more infections and more cancer. Place the cut fruits in a large bowl and mix carefully to combine. For individuals who are obese, losing even a small amount of weight could play a role in better immune function.

Nuts and peanut butter are also good sources of vitamin E.


This anti-inflammatory effect allows for better digestive and gut health, leading to a boost in your immune system to keep you healthy. Research has also found that when you’re deficient in certain micronutrients—zinc, selenium, iron, copper, folic acid, and vitamins A, B6, C, and E—the immune systems in animals can be compromised. And of course, the old adage that "an ounce of prevention is worth a pound of cure" always applies. Enjoy wild-caught salmon to increase the zinc in your diet and fight off potential infections. The best red pepper recipes: “Use mindful eating techniques to enjoy a variety of healthful and satiating foods.

Your immune system maintains homeostasis by defending against viruses and bacteria which can cause inflammation in the body, illness and disease. Oregano oil is often called the heavy hitter for colds and flu. Try adding healthful fruits, vegetables, grains, and beans to your diet. Three ounces of sardines provides over 80%. When you have a cold, a little fennel is your friend. People take elderberry syrup as a remedy for colds, flus, and bacterial sinus infections.

Add a handful of colorful produce to every meal.

Adopting certain lifestyle habits can strengthen your immune system. For people trying to avoid the sugar in fruit, red bell peppers are an excellent alternative source of vitamin C. Immunity-boosting snacks for kids, look for it in:. Wendler went on to complete her post-graduate naturopathic medical education at The Canadian College of Naturopathic Medicine in Toronto. Certified organic produce also is grown and farmed without the use of chemicals or pesticides. Vegetables harness so much amazing power to impact and better our health.

Healthcare in America

Nutrients are always most bioavailable in their natural food form. The study found that people who were ingesting at least 75 milligrams of zinc a day were relieved of their cold symptoms in a shorter amount of time in comparison to those who did not. How to boost your immune system, the concept that vaccines are the most effective means of preventing infection is well-recognized, both by public health authorities and by the public. Drinking matcha can also make you feel relaxed, calm and happy due to the high levels of L-theanine. Zinc can be found in lean meat, poultry, seafood, milk, whole grain products, beans, seeds and nuts.

What Are The Best Immune-boosting Foods?

Move it in ways that bring you enjoyment, not in ways that feel like punishment. BMC Complementary & Alternative Medicine, Feb. As mentioned above, it’s best to get most of your vitamins from food, but vitamin D may be the exception to that rule. The extra cells remove themselves through a natural process of cell death called apoptosis — some before they see any action, some after the battle is won. Eat citrus as is or paired with nuts, use sliced red bell pepper to scoop up hummus or guacamole. Vitamin D is essential for healthy functioning of the immune system as it helps the body to produce antibodies.

I regularly make sure that I’m getting my daily dose of fresh fruits, vegetables and quality protein every day so that my body can repair quickly. Cue the sniffling, sore throats, coughs and congestion -- classic signs of the common cold. Because many vegetables, fruits, and other plant-based foods are also rich in antioxidants, they help reduce oxidative stress. For these reasons, it is a good choice of vegetable to eat regularly to support immune system health. Vitamin B-6 is an important player in many of the chemical reactions that happen in the body. Found in apples, onions, teas and red wines. Connect with nature.

Coronavirus: How Twin Cities restaurants are trying to adapt

Soup in general hydrates, making it a smart meal pick when you’re sick. Eat more veggies. Knowing foods to stay clear of is just as important. The bottom line: But those with purple, blue, red, orange, and yellow hues are often highest in antioxidants. Reddy writes the Your Health column for Personal Journal. Capsaicin acts as an anti-inflammatory agent and may ease arthritis symptoms. Kefir is a fermented drink that contains live cultures of bacteria that are beneficial for health.

In general, our vitamin D levels tend to be influenced by sun exposure, skin tone and latitude — people in northern areas who get less sun exposure in the winter typically have lower vitamin D. If it works for flu infections, it may help your immune system against coronavirus (COVID-19) infection. Whatever the crisis, eating a healthy balanced diet makes a lot of sense, so get stuck into these.

I also love recipes such as my Immune-Boosting Chicken Soup or Super C Immune Boosting Smoothie that make me feel healthy and strong!

Diet & Fitness

Getting outside during the cold of winter isn’t easy, but spending more time in nature encourages good health. But now researchers think it may also play a role in warding off upper respiratory infections. Elderberry may interact with the following medications. It helps to boost immune function and combat cellular damage. Tinctures and extracts offer a unique way for your body to absorb compounds that may not be as readily available from water extraction, and increase the potency and benefits of these compounds compared to when they are not in tincture or extract form.

Frozen is fine. An 85g-serving of chicken (about the size of a deck of cards) can provide about 2. Disinfect doorknobs and light switches. Vitamin C can help protect your body from infection and even can stimulate the formation of antibodies to fight off disease. All-natural, raw honey not only tastes delicious but can also help soothe some symptoms of a cold.

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Enjoy every day with water or add to your favourite smoothie. Spinach may boost the immune system, as it contains many essential nutrients and antioxidants, including: Inadequate sleep has also been linked to suppressed immune function. If you don't get the confirmation within 10 minutes, please check your spam folder. If you drink alcohol, drink only in moderation. Beta-carotene helps protect your skin from sun damage by deflecting and repairing cell damage caused by excessive UV exposure and vitamin A protects the body from cracking skin and dry sinuses, preventing viruses and bacteria from entering the body. This could help prevent you getting sick from germs you’ve come in contact with. This comfort food isn’t just food for the soul, it is packed with veggies and bone broth, making it one of the best home remedies to fight germs.

Food is one of the most powerful tools we have to help prevent disease and a healthy body begins with a healthy immune system. Medical terms for treatments related to the immune system, when someone might have bacterial infection, doctors can order a blood test to see if it caused the body to have lots of neutrophils. “I’m not suggesting that people are pathologically dirty but there’s evidence that washing your hands, being careful not to sneeze over people, keeping surfaces nice and clean all reduce the risk of transmission. It’s important to take the proper safety precautions, such as frequently washing your hands, covering your sneezes, and staying home if you feel ill. Exercise regularly.

But you can also help your body prepare in case you do come in contact with the virus, or if you just generally want to keep healthy. 7 smoothie ingredients to reboot your immune system, 29 Gladiator (Vanilla, Chocolate or Strawberry) 40 oz. It’s perfect for this time of year! Stress seems harmless enough once you get over whatever it is you’re anxious about, but studies show it can “compromise or suppress the immune system and make us more vulnerable to infection,” Dr.