It’s that time of year again. The weather is getting colder and the viruses are more prevalent. So, how can we stay healthy without taking a bunch of supplements that might not work anyway? What are the foods that boost the immune system naturally?
I’ve compiled a list, although not a complete list, of some foods that can help you increase your immunity against illnesses and keep you feeling well throughout the winter and beyond.
Foods That Keep You Well
Broccoli and other cruciferous veggies contain a chemical called sulforaphane, that switches on a set of antioxidant genes and enzymes in specific immune cells. It may even be able to reduce age decline of our immune system.
Citrus fruits are high in vitamin C, which is known to help give your immune system a boost. It helps your immune system produce white blood cells. White blood cells are necessary to fight infections.
Almonds are a source of 15 nutrients, many of which help boost immunity. One of the nutrients they contain is vitamin E. Vitamin E is known to offer protection against infections caused by viruses and bacteria.
Shellfish-Selenium, which is abundant in shellfish such as oysters, lobsters, crabs, and clams. Selenium helps white blood cells produce cytokines. These proteins help clear flu viruses out of the body. Don’t worry, if you don’t or can’t eat shellfish, brazil nuts and some other foods listed below also contain a good amount of selenium as well.
Oats and Barley contain beta-glucan, a type of fiber with antimicrobial and antioxidant capabilities more potent than echinacea.
Onions contain vitamin C and higher levels of selenium than any other vegetable. Eating onions helps feed the good gut bacteria and sulfur-containing amino acids in onions exert a detoxifying effect.
Garlic contains Quercetin, a bioflavonoid antioxidant that prevents cancer cells from growing. Whole garlic also contains a compound called alliin. When garlic is crushed or chewed, this compound turns into allicin. This leads to a boost in the disease-fighting response of some types of white blood cells in the body when they encounter viruses, such as the viruses that cause the common cold or flu.
Yogurt contains probiotics which creates good bacteria in our guts. Anything with less than 8 total grams of sugar is recommended. Too much added sugar feeds the bad bacteria in our gut. Yogurt also contains riboflavin, zinc, selenium, and magnesium which support healthy immune function.
Orange foods contain beta-carotene (which gives them a vibrant orange pigment), like sweet potatoes, carrots, squash, canned pumpkin, and cantaloupe. They contain vitamin A which improves the skin, the first defense against germs.
Eggs have vitamin D, which helps fight off infection by regulating the activity of immune cells which elicit antiviral responses.
Mushrooms- “Studies show that mushrooms increase the production and activity of white blood cells, making them more aggressive. This is a good thing when you have an infection,” says Douglas Schar, DipPhyt, MCPP, MNIMH, the former director of the Institute of Herbal Medicine in Washington, DC. They’re also a great natural source of vitamin D, B vitamins riboflavin and niacin, which keep your immune system healthy. Mushrooms contain selenium as well.
Why Eat Foods To Boost The Immune System?
I don’t know about you, but I’d rather eat myself to good health than have to take medicines and have unexpected down time (feeling lousy) because my body isn’t prepared to fight off the viruses and germs that are going around. Not to mention the fact that medications like antibiotics don’t just kill off the bad bacteria, but also kill the good bacteria in out gut that we need to stay well. Overuse of antibiotics is also leading to the creation of resistant strains of bacteria that can’t be fought off with drugs that are currently available. So, of course it’s better to prevent illness than to just try to treat it once you have it. Eating foods with the natural ability to boost the immune system on a regular basis is a simple, inexpensive, and pleasant way to stay well and feel good.
How many of these foods do you currently consume on a regular basis?
Don’t forget to subscribe so you can keep getting simple healthy tips on living a healthier, happier life!
