Immune Boosting Foods You'll Love
Building a strong immune system is the first line of defense against common colds, the flu, and even the current global pandemic. Luckily there are some great virus-fighting foods you can eat that are healthy and delicious.
#1. Oranges And Other Citrus Fruits
Many people reach for vitamin C powers and capsules when they think they might be coming down with a cold. Vitamin C is a well-known immune system booster. It signals the body to produce more white blood cells that fight germs. Citrus fruits include:
#2. Dark Berries (Blueberries, Elderberries)
Darkly colored berries are especially healthy, two of these yummy health-bombs are blueberries and elderberries.
Blueberries contain anthocyanin which is an immunity-boosting antioxidant. Anthocyanin works especially well at fending off upper respiratory infections like the cold and COVID-19.
Elderberries have been used in medicine for centuries by several cultures. You’ll commonly see them in cough syrups and through lozenges because they have both anti-viral and anti-inflammatory properties. Some scientists think that they can diminish the duration of the flu by shrinking mucus membranes.
Yogurts made with live and active cultures, such as Greek yogurts, can improve your immune system and help fight pesky diseases.
Yogurt is a fast breakfast for busy mornings. The protein in Greek yogurt will also help you stay full until lunch.
#4. Broccoli and Spinach
Greens like broccoli and spinach both contain the coveted vitamin C. Spinach also packs a punch against disease with flavonoids, carotenoids, and vitamin E. These are all nutrients that support the immune system.
#5. Nuts and Seeds
Besides being a great source of protein and healthy fat, many seeds and nuts also contain immunity-supporting nutrients. Here are a few examples:
Sunflower Seeds: contain a rich source of vitamin E which is known to be an antioxidant. When you hear the term “antioxidant” think of your immune system literally growing in size.
Almonds: these sweet nuts are another excellent source of vitamin E. They also have magnesium and fiber making them the perfect healthy snack. A small handful or around ¼ cup of almonds a day could really benefit the immune system.