Foods That Boost and Improve Your Immune System
Suddenly the world has changed dramatically and now is the time to improve your immune system by choosing foods known to boost the immune system.
As COVID-19 (Coronavirus) is impacting our world, everyone wants to know what they can do to keep healthy. Of course, the first line of defense is to wash your hands (for at least 20 seconds) throughout the day.
Did you also know that food plays a role in your immune system?
Here are some great tips on food to eat that are known to be immune boosters:
- Citrus Foods: Turn to foods high in vitamin C, which helps to increase the production of white blood cells. Your body doesn’t produce or store vitamin C, so be sure to “squeeze” some vitamin C rich foods into your meals.
- Red Bell Peppers: Another food high in vitamin C, in fact, ounce for ounce – a red bell pepper has twice as much vitamin C as citrus.
- Broccoli: This vegetable is filled with vitamins A, C and E, along with fiber and antioxidants. To keep its superpower intact, only slightly steam broccoli or better yet, crunch on it raw!
- Garlic: This flavor addition is filled with immune-boosting properties, which comes from a heavy concentration of sulfur containing compounds. Spice it up with garlic!
- Ginger: This tasty spice may help decrease inflammation, it also has cholesterol lowering properties and even may help decrease chronic pain. Ginger is a relative of capsaicin, which is also a known pain blocker.
- Turmeric: Ahh, that lovely yellow spice, which has several health benefits including anti-inflammatory properties. Turmeric has high concentrations of curcumin, which also helps decrease exercise induced muscle damage.
- Yogurt: Go ahead and eat those “live and active cultures” (as in Greek yogurt) and enjoy that these cultures may stimulate your immune system. Stick to plain yogurt and sweeten it yourself with a drizzle of honey and fresh fruit. Yogurt is a good source of vitamin D which helps regulate the immune system and boosts our natural defenses against illness.
There are other foods that also help boost the immune system such as almonds, spinach, green tea, wheat grass, papaya, kiwi, poultry, sunflower seeds, and shellfish. Try to work some of these immune boosters into your meals every day.
For more ideas on immune boosting or any other nutrition related items, call our Austin, Texas office at 512-693-7045 to learn more about fueling your body in a way that is best for the unique person you are! We have a number of Registered and Licensed Dietitians at iLiveWell Nutrition that are ready to work with you, both in person and via telehealth sessions.
Check out our website and meet our team members. While you are at our website, don’t forget to download our “8 Traits of Emotional Eating” flyer.
Adrien Paczosa is a Registered and Licensed Dietitian practicing in Austin, Texas and the surrounding counties.
She is the owner and founder of I Live Well Nutrition her Dietitian practice which started in 2007 and serves clients in the Austin, Texas area in two locations. Fearless Practitioners, the division of her business that offers training to dietitians and wellness professionals.