By Previnex®
Food is medicine, and that means it also plays a role in supporting and strengthening your immune system. In addition to eating a nutrient-dense, vitamin-rich diet, it’s also important to find a high-quality immune health supplement to bolster your immune system. Let’s look at the best foods for your immune system, and how to boost your immunity.
Which Foods Boost Immunity Faster?
Immune-boosting foods are those rich in vitamins and antioxidants. Things like citrus fruit, red bell peppers, cruciferous vegetables, garlic, and ginger are great additions to your diet to boost your immunity.
Citrus Fruits
Oranges are a great source of Vitamin C—one medium orange contains approximately 60-83 mg of Vitamin C (the daily recommended intake is 65-90). Lemons are another great citrus fruit that are high in Vitamin C. One whole raw lemon contains 45 mg of Vitamin C, and lemon juice also acts as an antioxidant!
Other fruits that are high in Vitamin C are the Kakadu plum—this Australian fruit contains 100 times more Vitamin C than oranges. One plum contains approximately 436 mg of Vitamin C! That’s around 484% of the daily value. Acerola cherries are also HIGH in Vitamin C—½ cup of red acerola cherries contain approximately 825 mg of Vitamin C (916% DV).
Red Bell peppers
You probably wouldn’t look at red bell peppers and think “immune booster,” but this sweet, crunchy produce packs a vitamin-rich punch. One medium red bell pepper boasts approximately 169% DV of Vitamin C. Bell peppers are also rich in Vitamin B6, Vitamin K1, potassium, folate (B9), Vitamin E, and Vitamin A.
Broccoli and Other Cruciferous Vegetables
Another surprising vitamin-rich food is broccoli! It’s high in antioxidants, Vitamin C, Vitamin K1, folate, potassium, iron, and manganese. One cup of broccoli contains approximately 91% DV of Vitamin C.
Other cruciferous vegetables high in Vitamin C are:
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Kale - one cup of raw kale has approximately 80 mg of Vitamin C
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Brussel sprouts - one cup contains 74 mg of Vitamin C
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Cauliflower - one cup has around 55 mg of Vitamin C
Garlic
One of the greatest immune boosters and supporters is garlic. Whole garlic contains a compound called alliin, which turns into allicin. Allicin contains sulfur and quickly converts to other compounds. This process is what gives garlic its medicinal properties, which have been shown to boost the response of some white blood cells when the body comes into contact with viruses. One 3-month study found that those taking a garlic supplement had a 63% lower risk of developing a cold.
Ginger
While ginger is not high in Vitamin C, it is high in antioxidants. Ginger contains gingerol and zingerone, which both protect the body from oxidative stress (i.e., the stress your body feels when an invader enters the system). Ginger is also anti-inflammatory, antimicrobial, and antiviral.
How Can I Make My Immune System Stronger Fast?
There are a few ways to boost your immune system quickly, mostly related to diet and lifestyle.
Stay Hydrated
Drinking plenty of water is key—staying hydrated is one of the best ways to flush your body of toxins. Hydration also helps distribute oxygen and nutrients throughout your body. Your immune system relies heavily on your bloodstream to transport fluid.
Get Plenty of Nutrients
In addition to eating foods rich in Vitamin C, other foods and beverages that help boost immunity are spinach, green tea, and almonds.
Spinach
High in antioxidants, Vitamin K, Vitamin A, Vitamin C, iron, folate, and magnesium, spinach is a nutrient-dense leafy green! These vitamins and minerals all help support bone health and immune function. Spinach also has Vitamin E which helps fight inflammation.
Green Tea
Green tea is known for its epigallocatechin gallate (EGCG). This is a flavonoid—compounds rich in antioxidants that are found in fruits, vegetables, and plant products—that has antioxidant benefits, is anti-inflammatory, can help reduce the risk of obesity, and has cardiovascular, neurological, respiratory, and metabolic benefits. Basically, it’s a powerhouse nutrient, and so is green tea!
Almonds
High in Vitamin E, antioxidants, protein, and fiber, almonds are a great source of nutrients. The antioxidants in almonds are found primarily in their brown skin. There have been studies that show that eating around 2 oz of almonds per day reduces inflammation in the body. They are high in Vitamin E, which is a family of fat-soluble antioxidants. Almonds are one of the most potent sources of Vitamin E—just 1 oz of almonds boasts 48% DV.
What Foods Fight Viruses?
To fight viruses with your diet, it’s important to choose nutrient-dense foods. Some antiviral foods include blueberries, turmeric, sunflower seeds, papaya, and oily fish.
Blueberries
Called a superfood, blueberries are highly nutritious. One cup of blueberries has 13% DV of fiber, 14% DV of Vitamin C, and 24% DV of Vitamin K. They are known as one of the top antioxidant foods! They are high in flavonoids—in particular, anthocyanins—which are responsible for the health benefits of blueberries.
Turmeric
Containing a medicinal compound called curcuminoids, turmeric is high in curcumin, which is its main active ingredient. Curcumin is a powerful anti-inflammatory, so turmeric can help fight chronic inflammation. Turmeric can also increase the antioxidant capacity in your body!
Sunflower Seeds
These yummy little seeds are high in selenium, which is an essential mineral your body needs to stay healthy and function well. Sunflower seeds boast 23 mcg of selenium in just a 1 oz serving—approximately 35% DV. They are also high in manganese, Vitamin E, Fiber, Copper, Zinc, and more.
Papaya
Most commonly known for its enzyme papain, papayas are known for helping with digestion and can relieve constipation. They are also high in Vitamin C and antioxidants, which help strengthen your immune system.
Oily Fish
Omega-3 Fatty Acids are essential to proper body and immune function, but your body does not produce the amount of Omega-3 Fatty Acids necessary to survive. So, it’s important to supplement that intake with a high-quality supplement like Omega Pure PLUS®, or with diet changes! Eating fish like salmon and mackerel is a great way to give your body the Omega-3 Fatty Acids you need!
What Weakens the Immune System?
Ultimately, the lifestyle you choose to live can make or break your immune system.
Excessive sugar intake is a surefire way to weaken your immune system. Excess sugar causes inflammation throughout your body, disrupting the balance of the bacteria in your gut and impairing white blood cell function (which helps fight off infection).
Lack of sleep and chronic stress decrease your body’s ability to fight infection, too, so it’s important to get optimal sleep every night and find ways to mitigate stress.
Eating a poor diet that lacks fruits and vegetables is another way to decrease your body’s ability to fight infection, increasing your chance of illness. It’s important to eat a nutrient-dense, vitamin-rich diet that’s high in fruits and vegetables. In particular, it’s important to eat things like citrus fruits, red bell peppers, cruciferous vegetables, garlic, turmeric, and ginger—all things that help your immune system function at a high level!
Conclusion
Maintaining a strong, powerful, healthy immune system starts with your lifestyle and diet habits. Through nutritious, vitamin-rich foods, beverages, and spices, as well as staying hydrated and getting enough sleep, your body will function at a high level. It’s also important to find a high-quality immune health supplement to fill in the gaps and strengthen your immune system. Immune Health PLUS® has a unique and proprietary formula full of beta-glucans and other high-quality ingredients. Beta-glucans are small fibers that bolster your immunity, strengthen your immune system, and activate your body’s immune cell response. Immune Health PLUS® is also high in other vitamins, minerals, and antioxidants, all combined to give your immune system a boost. Grab a bottle of Immune Health PLUS® and give your immune system the boost it needs!
