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:
Oranges
Grapefruit
Clementines
Lemons
Limes
#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.
#3. Yogurt
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.