30 Immune-Boosting Foods To Get You Through Cold & Flu Season

This anti-inflammatory effect allows for better digestive and gut health, leading to a boost in your immune system to keep you healthy. Cook with bone broth. Obesity has been linked to increased risk for influenza and other infections such as pneumonia. Above 30 is optimal.

Take certain vitamins or herbal preparations? To function well, it requires balance and harmony. Sweet potatoes are high in beta-carotene, which studies have shown to increase the number of white blood cells and increase the activity of killer cells. Green tea has high levels of EGCG, (epigallocatechin gallate) another hard-working antioxidant. They are full of folate, vitamin K, vitamin C, and potassium.

” This problem is unlikely to affect most of us unless, says Cruickshank, “you’re a couch potato and suddenly try and run a marathon, this could introduce stress hormones and be quite bad for your immune system”.

It is no coincidence we tend to become unwell when we have been super busy and run down, and most likely not eating well. 5 immune boosting essential oils, do not use this blend for children younger than two years old). Dehydration is surprisingly common in Australian adults, especially during cooler weather, when we are not naturally inclined to drink as much cool liquid. It’s time to consider adding a few foods that boost your immune system to your diet.

“When we eat refined, added sugars, our immune system is dampened for several hours after that,” she says. Sweet potatoes are also a great source of vitamin C, which is another immune system enhancer. A weak immune system can also be linked with high levels of stress, poor sleep, and poor digestion, so addressing all of these things can help bolster your immune system in a very powerful way. Find immune boost supplements for immune support, for best results, please make sure your browser is accepting cookies. Contact us at [email protected] With ways to keep your immune system healthy and kick sickness to the curb. There are many different berries you should try to include in your children’s diet:

Iron, which helps your body carry oxygen to cells, comes in different forms. Oats contain beta glucans, a component of fiber that activates killer cells. Green vegetables, including spinach and broccoli, also provide some vitamin E. They are a rich source of vitamin E, an antioxidant. Vitamin D helps regulate the immune system and is thought to boost our body’s natural defenses against diseases. That’s why the plant has a long history of medicinal usage and is a frequent ingredient in home remedies for cold and flu symptoms. For those who don't eat meat, adding a daily serve of iron-rich legumes will help to tick this nutrient box, as will opting for wholegrain breads and cereals and eating iron-rich vegetables such as spinach alongside a source of vitamin C.

Raw Honey

And while they aren't part of a food group, tobacco products can also compromise your immune system. The old adage “you are what you eat” is true. 3 vitamins that are best for boosting your immunity – health essentials from cleveland clinic. Plus, the health benefits of these foods generally come from the synergistic relationship and combination of all the nutrients in the food that is difficult to extract into a pill. “Ginger is a nutrient-dense root that cleanses the lymphatic system and treats inflammation,” says Hayim.

Cook with garlic. Used to treat bacterial infections, high blood pressure and colds for thousands of years it is the organosulfides (naturally occurring chemicals found in garlic and onions), along with vitamin D help to stimulate the production of the immune cells, macrophages. Using them in our cooking in dried or fresh forms, or finding them in oils and tinctures, you can’t go wrong when you decide to include more herbs in your everyday life. Vitamin C boosts white blood cells to fight infection, while kiwi’s other nutrients keep the rest of your body functioning properly. Carry hand sanitizer. The current U.

“Exercise helps boost the immune system, but we have to be careful not to overexercise because it can weaken your immune system,” she says. Add oats to your kids’ diet by serving them Apple and Almond Butter Overnight Oats (pictured above). Nuts are one of the most underrated foods on the market, but they have real health benefits. How can sleep deprivation affect my immune system?, heart attack, stroke, depression, psychiatric disorders, and immune system deficiencies are just some of the most devastating side effects of poor sleep. But certain foods high in vitamins, minerals and other nutrients that help support a healthy immune system.

  • Cue the sniffling, sore throats, coughs and congestion -- classic signs of the common cold.
  • Run through a mesh strainer and discard pulp.


To boost your broth, add in a few more goji berries. Broccoli is most nutritious when it’s raw, so if your kids won’t eat it alone, have them try it with their favorite dip. Eat more avocado. All of these nutrients work in different ways to enhance immune system function. You can also add this earthy herb to bean soups and chicken, pork and beef dishes. In addition, drink lots of water and reduce alcohol consumption, which can disrupt your sleep. Foods to boost the immune system, conversely, anticonvulsive drugs, such as phenytoin, act primarily on the humoral immune system, leading to selective deficiency of IgA. Our bodies need antioxidants to repair cell damage caused by molecular chemical changes as we age.

In addition to that, citrus fruits contain flavonoids—plant compounds thought to protect the cardiovascular system and lower bad cholesterol. They've studied people who lived in Antarctica and those on expeditions in the Canadian Rockies. Here are five foods to be sure to incorporate in your diet so that you have the strongest immune system this flu season. A cocktail or glass of wine while you are sheltering in place during coronavirus is fine. So if you do regularly order in, try to avoid deep-fried options such as fries, spring rolls, curry puffs, schnitzels and fried chicken. Learn the ins and outs of following a plant-based diet with your free guide.


Whether you are susceptible to getting sick or are able to avoid the illnesses most years, cold and flu prevention is important. It’s not a dead cert that they will survive the journey through your digestive tract, or that they will hang around long enough if they do. It isn’t easy, but the future of your health depends on it. Free radicals can damage the body’s cells and may contribute to disease.

It’s one thing to want to stress less, and another to actually make that happen. In 2020, a study by University of Birmingham and King’s College London found that 125 non-smoking amateur cyclists aged 55 to 79 still had the immune systems of young people.  Here are some top food sources of zinc: 8It’s a great remedy to have when you have the flu, as in lemon and ginger tea or in a chew like the Ginger People chews. Stock or broth made by boiling chicken bones contains gelatin, chondroitin, and other nutrients helpful for gut healing and immunity. Some of the key nutrients involved in immune function are amino acids found in protein-rich foods, a range of essential vitamins and minerals including vitamins A, C and E, selenium and zinc, as well as pro- and prebiotics that help to keep our gut microflora healthy. If your kids love to dip their veggies, try this Yogurt Ranch Dip, too! No, food isn’t the only solution.

  • “Asparagus is a prebiotic, which is essentially the food needed for probiotics (the good bacteria) in the gut to survive,” says Routhenstein.
  • Try incorporating almonds, hazelnuts, and peanut butter into your diet to reap the benefits of Vitamin E.
  • With some exceptions, it’s best to get your vitamins and minerals from your food rather than in pill form.
  • I hope these ideas help you find ways to include these immune system boosting foods for kids in their diets as much as possible!
  • It’s hard to stay active during the winter months, but a friend who shares your goals can be a great source of accountability.

Have More Mushrooms

A daily yoga practice is a great way to tune into your body and reduce stress. The role of antibodies, the invading microbe or pathogen is called an antigen. When you have a cold, a little fennel is your friend. Anti – Inflammatory Foods & Spices: How much folate should you eat a day: What can you do to boost your immune system? Zinc appears to help slow down the immune response and control inflammation in your body.

“Exercise mobilises them by increasing your blood flow, so they can do their surveillance jobs and seek and destroy in other parts of the body. Why vitamin c won't 'boost' your immune system against the coronavirus. In fact, we have an entire group of proteins in our blood called immunoproteins, also known as immunoglobulins or antibodies. Start your day with Mini Breakfast Egg, Tomato, and Spinach Flatbread Pizzas. Just choose plain frozen foods rather than those with added sugars or sodium.

Patient Support

Listen to your body. Bone broth is easy for the body to absorb, can help heal and seal the gut, and also has anti-inflammatory properties to boot. If getting to bed earlier isn’t enough for you to sleep well, adopt sleep hygiene practices that will help you get enough sleep, like ditching electronics in the hours leading up to bedtime. The researchers discovered that people who ate probiotics daily had a lower risk of catching a cold than those who did not eat any probiotic-rich food. Berries, such as blueberries, raspberries, strawberries, and blackberries, are extremely high on the ORAC scale—meaning they contain some of the highest levels of antioxidants, which help to fight free radicals. Is your immune system compromised when you're pregnant?, targeting and crossing of the human maternofetal barrier by Listeria monocytogenes:. These cultures may stimulate your immune system to help fight diseases. In a living animal, and especially in a human being, that kind of control is just not possible, since there are so many other things happening to the animal or person at the time that measurements are being taken. We use lime in lots of our recipes, and one of my very favorite wellness rituals is to sip a hot cup of water with fresh lemon juice.

Amino acids found in foods can improve your immune function, and bone broth is a great source of these nutrients. A review published in the Canadian Medical Association Journal noted that ginseng has been shown to significantly reduce the symptoms of colds and influenza. You can get other forms of iron in beans, broccoli and kale. Stay fighting fit by following these eight simple steps. Scientists are puzzling through why this may be but they posit that it has something to do with how quickly the childhood immune system springs into action. But a red pepper has more than two and a half times your RDA for vitamin C so eat them all winter long. No wonder it’s said to keep vampires away!


Always check with your doctor or pharmacist prior to adding any new remedy to your regimen. Beta-carotene is a powerful antioxidant that can reduce inflammation and boost immune function by increasing disease-fighting cells in the body. Make elderberry syrup. Cook pasta for dinner. Initial research suggests that drinking kefir may boost the immune system. That's because "chronic inflammation can weaken and disrupt the function of your immune system," says Yeung. Not a fan of yogurt or are dairy-free?

Beta carotene helps keep your eyes and skin healthy, as well. It's rich in antioxidants and has strong anti-inflammatory properties. The health benefits of tea are impressive and include a lower risk of infections. If you want to avoid coming down with the flu, here are 65+ immune-boosting tips you can employ to equip you to fight off germs all season long. Papayas have decent amounts of potassium, B vitamins, and folate, all of which are beneficial to your overall health. Toss sardines with veggies, tomato sauce, and pasta, or add to salads.

With vitamin E, B6, and C, spinach brings a little extra germ-fighting power to your meals. Like vitamin C, vitamin E can be a powerful antioxidant that helps your body fight off infection. The body treats these things, processed foods for example, as invaders and attacks them like they would any other pathogen, causing unfavorable symptoms and a weakened immune system. How to boost your immune system naturally, in tincture form, a 1:. Chronic stress may also interfere with the infection-fighting ability of your white blood cells, making you more susceptible to contracting illnesses.

Acai Berry

How much do you need a day: Leafy green vegetables such as spinach and kale, bell peppers, brussels sprouts, strawberries and papaya are also excellent sources. Although some preparations have been found to alter some components of immune function, thus far there is no evidence that they actually bolster immunity to the point where you are better protected against infection and disease. Contrary to popular opinion, good quality Australian olive oil can withstand home cooking temperatures without cause for concern. Ginseng tea is popular for more reasons than its delicious taste. Journal of the American Academy of Nurse Practitioners, May 2020.

Prioritize sleep. A review of the food published in the Cochrane Database of Systematic Reviews showed that a group of participants in a study who ate garlic over a three-month period only had 24 cases of the common cold total, a significant decrease in comparison to the 65 cases reported by the control group. But despite the reduction in efficacy, vaccinations for influenza and S. 12 all-natural ways to boost your immune system, while raw it is very healthy for you, cabbage is even better for your immune system and digestive tract when it’s fermented in the form of sauerkraut or kimchi. Vitamin C is a powerful micronutrient whose health benefits are continually being researched and studied for potential illness-treatment purposes.

And remember that the key to laying a healthy foundation for your immune system is a healthy diet, lowered stress levels, and lots of sleep. Mushrooms are great for boosting your immunity, according to a study by the University of Florida Institute of Food and Agricultural Sciences. Fruits and vegetables are your best defense against these age-related conditions.