Building your immune system is crucial if you’re looking to avoid cold and flu season.
Did you know that eating specific foods can help you do just that?
What you put into your body can help give you the boost that you need to ward off sickness and to make you feel better on a daily basis.
Check out some of the best foods for your immune system on the next page!
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1. Citrus Fruits, Packed With Vitamin C
Vitamin C is one of the best things you can give your body.
It acts as a defense against germs and can help fight off colds.
Try eating grapefruits, oranges, lemons, limes, tangerines, or clementines for a good boost.
The body doesn’t produce vitamin C naturally, so it’s important to add it into your daily diet.
2. Garlic For Its Sulfur Compounds
Not everyone loves the taste of garlic, but it’s considered a super food when it comes to helping your body built up immunity.
Garlic has a lot of sulfur compounds like allicin, which can help your body’s germ barrier.
In addition, it is believed that consuming garlic can help lower one’s blood pressure, so this is really a win/win.
3. Pickles Help Your Gut
Pickles may seem like an odd diet addition, but believe it or not, they are good for your immune system!
Eating pickles gets good bacteria into your gut, which helps keep your body healthy overall.
Keeping good bacteria around may be able to help you ward off that nasty stomach flu that circulates every now and again.
4. Papaya Is Full Of Vitamin C
If you’re looking for ways to increase your vitamin C intake, eating papaya can definitely help.
There is more than double the daily recommended dose of vitamin C in one papaya.
The yellow-hued fuit also contains papain which has anti-inflammatory effects.
If papaya isn’t your thing, why not try adding beans to your diet? They are up next.
5. Beans Are A Great Source Of Protein
Red, pinto, navy, and black beans, oh my! Add any of these beans into your diet to help build a strong barrier against sickness.
You may not realize that beans contain protein, which helps build cells — like the ones making up your immune system.
Up next is a food that has serious immune-building benefits as well.
6. Ginger Isn’t Just Good For Upset Stomachs
Known to help with sour stomachs, ginger is an excellent way to boost your immune system.
Ginger is filled with gingerol, which can aide in several things.
Not only can it help calm your stomach, but it can help decrease inflammation, which can keep you safe from upper respiratory colds that attack the throat.
7. Almonds Should Be Your Go-To Snack
Enjoy a handful of almonds for a mid-day snack and reap the immune system boosting benefits!
Almonds contain the fat-soluble vitamin E which is also crucial to keeping yourself healthy.
Nuts are generally packed with the “good” kind of fat, so they are an ideal go-to snack.
8. Oats Help Avoid Illnesses
The beta-glucan contained in oats is an excellent way to keep your body healthy.
Eating a bowl of oatmeal in the morning can help your body ward off a bacterial infection.
In fact, arming your body with beta-glucan might help your avoid various illnesses altogether, which is ideal.
9. Spinach For Vitamin C
This leafy green vegetable is packed with vitamin C.
You’ll want to eat spinach in its natural form (not cooked), perhaps as a salad.
However, if you do cook spinach — only slightly — you will get additional benefits such as enhanced vitamin A.
Up next is a probiotic that has properties that will help regulate your immune system.
10. Yogurt’s Probiotics Are Pro-Immune System
The live and active cultures in yogurt can do the body a world of good.
Adding a serving of plain yogurt to your diet can help fight various diseases and sicknesses by stimulating your immune system.
Choose a plain yogurt that is high in vitamin D, which helps regulate the immune system.
11. Red Apples Help A Stressed Body
Have you ever noticed that you tend to get sick when you’re stressed?
Add a red apple to your daily diet to help with that!
These fruits contain an antioxidant called quercetin, which can help boost your immune system and make it super strong despite what might be stressing you out.
This next fruit is also really good for your immune system.
12. Bananas For Nutrients
Having a strong immune system means giving your body nutrients to help.
Bananas are one fruit that is filled with various nutrients including vitamin A, zinc, iron, and selenium.
They are also a good source of protein.
Try adding a banana to your oatmeal or add one in as part of your afternoon snack.
13. Green Tea For Its Immune Boosting Antioxidant
You will find the antioxidant epigallocatechin gallate in green tea.
Also referred to as EGCG, epigallocatechin gallate is known to enhance immune function.
Green tea also contains L-theanine which may duplicate germ-fighting compounds, making your body ready for whatever comes at it.
Try sipping on a green tea first thing in the morning.
14. Broccoli Is A Great Green
Broccoli is filled with various vitamins and minerals, making it one of the best greens you can eat.
In just one serving, you’ll get a hearty dose of vitamins A, C, and E. Broccoli is also an excellent source of antioxidants and fiber, making it an all-around positive addition to your diet for your immune system and your overall health.
The best way to eat broccoli? Raw. Grab some hummus and enjoy.
15. Red Bell Peppers Have Tons Of Vitamin C
Thinking back to the first thing on this list, citrus fruits, there is one vegetable that has the item beat when it comes to vitamin C levels.
Try adding red bell peppers in a salad to your diet. They contain twice the amount of vitamin C than citrus fruits, if you can believe that!