Immune Boosting Foods
As we enter into the fall season, also a season full of germs (can you say “back to school”?!), gatherings, and lots of food, I want to help equip you with the tools to stay as healthy as possible. In this post we will learn about immune boosting foods (bonus - they are also macro friendly), and the best ways to consume them.
Vitamin C content is a decent benchmark for immune properties of food, as it is known to stimulate the production of white blood cells, which protect and fight off illnesses.
Top Immune Boosting Foods:
Red Bell Peppers - Red peppers contain 3x as much vitamin C as citrus fruits, and also contain beta carotene, which is great for skin and eye health
Citrus Fruits - Citrus contains a lot of vitamin C, which boosts the production of white blood cells. The recommended amount for women is 75mg daily, and 90mg for men.
Broccoli - Rich in vitamins A, C, and E, broccoli is a great source of immune boosting properties. It also contains fiber and antioxidants. The best way to preserve vitamin content is to steam it.
Garlic - Garlic has been known to have immune boosting properties, as well as a heavy concentration of sulfur containing compounds such as allicin.
Ginger - Ginger is rich in antioxidants, which may combat inflammation and boost immune response. Ginger also has antiviral and antibacterial properties.
Spinach - Spinach also contains a lot of vitamins A, C, and E, which help to fight infections and replenish the blood cells, which boosts the immune system.
Yogurt - Yogurt is a great source of vitamins and minerals that boost immune function, such as riboflavin, zinc, selenium, and magnesium. Zinc and selenium play a key role in immune cell production, and help protect the cells against damage. Bonus - greek yogurt is high in protein and yogurt in general contains probiotics, which promotes gut health.
Almonds - Almonds contain large amounts of vitamin E, which is a strong antioxidant that protects cells from damage by free radicals.
Turmeric - Turmeric contains a compound called curcumin, which is known to have anti-inflammatory properties that boosts immune response.
Green Tea - Numerous studies have shown that green tea may boost your immune system, fight off inflammation, and ward off cancer and heart disease. All teas have some immune boosting properties, though green tea has a lot.
Chicken - Chicken is a great source of protein, but in addition, it contains Retinol (the active form of vitamin A), B vitamins, and zinc, among others.
Kiwi - The flesh of kiwi is rich in vitamins that reduce the risk of disease and stimulate immunity. Kiwi contains abundant amounts of vitamin C, which stimulates the body’s immune response.
Watermelon - Watermelon contains glutathione, which strengthens the immune system to fight infection.
Coffee - Coffee contains antioxidants and polyphenols that aid in the immune response and anti-inflammatory properties. Coffee has also been proven to reduce the risk of certain cancers and promote liver health. Coffee is a great addition to your fitness regimen, as it is basically calorie free (as long as it’s black), and contains caffeine, which is the only safe and proven effective way to boost metabolism.
Eggs - Eggs are arguably underrated in terms of health benefits. People have become hung up on cholesterol in eggs and missed all of the incredible qualities they have. Eggs contain vitamin A, B12, and selenium. Eggs also promote strong muscles, brain health, energy, lower risk of heart disease due to good cholesterol that helps control bad cholesterol, eye health, skin health, and weight health and management.
It’s not always possible to control your health and susceptibility to sickness, depending on the germs you come in contact with. That’s why it’s important to control the variables you’re able to control. Though this list is not exhaustive, incorporating some combination of the above foods can aid in disease prevention and overall health.
Some other ways to promote wellness include exercise, sleep quality, and stress management. All of these things work together to make you the healthiest and most able to fight off illness.
In the event of certain illnesses and deficiencies, supplementation with a multivitamin or vitamin c may aid in overall health. Be sure to talk to your providers to determine if this is the best course. As always, if you have any questions, always feel free to reach out!