10 foods you can eat to boost your immune system
This blog post is not being written to incite mass hysteria. I repeat, this is not supposed to stress you out. Stress and fear of coronavirus are spiking – and there really isn’t a lot of information about what we’re supposed to be doing aside from washing our hands and avoiding crowds.
It’s all anyone can talk about right now and if you log onto social media or watch the news, you’re likely to be hit with a wave of stressful headlines.
Real talk: if you just now started washing your hands and only just realized you should wear your shoes in a gas station bathroom, I don’t know how you haven’t already gotten some rare strain of flu. But that doesn’t mean it’s not a great time to reevaluate our health, wellness & lifestyle choices. There’s no time like the present to improving cleanliness and considering healthier options.
One topic I want to tackle is how we can boost our immune systems so that we’re less likely to get sick. I’m using “sick” as a more generic term, because there are always colds & flus going around.
In addition to washing our hands, we can help put ourselves in the best position to avoid any cold and flu viruses through our diet.
Can I Boost My Immune System With Food?
The immune system consists of two parts. The innate immune system, which is what viruses first come up against when they invade our bodies. This system flushes out the invading cells, before the second system, the adaptive system, targets pathogens the body has already had contact with to create memory cells of new ones, so the body can fight them off if they try to return in future.
Unfortunately, many viruses, like the flu and the common cold, mutate and adapt, confusing our memory cells. Luckily, both our lifestyle habits and diets are known to affect the strength of our immune systems.
The bad news first. You technically can’t “rev up” or supercharge your immune system. But you can support your immune system so it functions normally.
If your immune system was actually “boosted’ or operating at a higher level than normal, you would be at risk of developing an autoimmune disease. When your immune system is overactive, it can also attack your body’s tissues. Which you definitely don’t want.
BUT REALLY… IS IT WORTH CHANGING MY DIET?
An important note: there are a lot of people selling products and diet plans that are supposed to prevent or cure coronavirus. But there isn’t a cure and there’s no science or research backing these claims.
Also, there is evidence however that suggests that nutritional deficiencies can weaken our immune system and make us more vulnerable to infections. Which means we need to make sure we’re eating enough, because our immune system needs energy. And we need to be getting the right nutrients.
Our immune system needs the energy to make immune cells, in the form of vitamins and minerals to work effectively. We need to make sure we’re eating all of our required macronutrients,vitamins and minerals, including vitamins C and D B6, B12 and folate, zinc, copper, iron and selenium. As well as essential amino and essential fatty acids.
10 HEALTHY, IMMUNE-BOOSTING FOODS TO ADD TO YOUR MEALS
I use the term “boost” meaning improve. As I noted above, the goal is to make your immune system function to the best of it’s ability. Here are 10 different foods that you can incorporate into your meals and daily routine to help strengthen your immune system.
1. Probiotics
Probiotics are the good bacteria in your gut. They’re live microorganisms that are the first line of defense against anything you ingest. They’re beneficial because they protect the organs in your body before anything has the chance to get into your bloodstream.
Probiotic-rich foods include yogurt, kefir, kombucha, miso, and sauerkraut. Food should always come first, but you can also take probiotic supplements if needed.
2. Citrus Fruits
Most of us grab vitamin C after we’ve gotten sick. I know I’m guilty of only taking Emergen-C when I feel a cold coming on.
But vitamin C can help increase the production of white blood cells, which are key to fighting infections. You can always supplement your vitamin C intake, I like taking lypo-spheric vitamin C, which is basically vitamin C bound in a layer of fat to enhance absorption.
Great citrus fruits include:
- grapefruit
- oranges
- tangerines
- lemons
- limes
- clementines
So, if you’re looking for a quick boost, make a lemon based salad dressing. I love making Arugula salad with a simple lemon-olive oil dressing topped with a bit of fresh parmesan.
3. Broccoli
Broccoli is one of the most nutrient, vitamin & mineral packed vegetables you can eat. It’s loaded with vitamins A, C and E, as well as antioxidants and fiber. The only hiccup is that it’s most efficient when raw, or cooked as little as possible.
I like to swap broccoli into my snacking instead of chips and crackers. Use it with your favorite dip or spread. Chop it up and add it to salads & pastas. If you’re going to cook it, your best bet is to steam it! But if you’re not much of a chef, grab a few of the microwaveable bags that auto-steam.
4. Garlic
Garlic is my go to seasoning ingredient. You can use it in almost every type of cuisine to add extra flavor.
It also contains compounds that… you guessed it… help your immune system fight germs!Garlic is packed with a compound called alliin, that when crushed or chewed turns into another compound called allicin. They have both been shown to boost the disease fighting response of some white blood cells in your body. when they’re confronted with a virus, they work together to fight off germs.
Garlic’s benefits are most effective when consumed raw. For the best results when cooking:
- Crush or slice all of your garlic before you eat it. This increases the allicin content.
- Before you cook with your crushed garlic, let it stand for 10 minutes.
- Use a lot of garlic (more than one clove per meal, if you can)
One of my go to weekly recipes is roasted sweet potatoes and a head of garlic, tossed in some coconut oil & sprinkles with herbs & salt. Super tasty and packed with benefits.
Some of my favorite garlic products to eat & cook with:
5. Ginger
Ginger is one of those magical ingredients people use after they get sick. It can help decrease inflammation, which can help reduce a sore throat and other inflammation. Side note, my favorite use of ginger is to help fight nausea and motion sickness. I’m always stocked up on Gingery Gravol!
One of it’s primary benefits is that it contains gingerol, a relative of capsaicin. It contains tons of vitamins, like magnesium, iron, zinc, and calcium. Ginger is also a really strong antioxidant, which means it can naturally boost your immune system.
I like buying ginger root and slicing small pieces off. I’ll pop it into my tea or some hot water with lemon after dinner. If you’re not a fan of the flavor, try a ginger based dressing or root powder.
6. Green Tea
Did you know that both green and black teas are packed with an antioxidant called flavonoids? Green tea takes the lead because of its high levels of epigallocatechin gallate, or EGCG, another powerful antioxidant. EGCG has been shown to enhance immune function.
Green tea is also a great source of an amino acid called L-theanine, which has been shown to aid in the production of germ-fighting compounds in your T-cells.
If you have a Keurig coffee maker, you can even buy green tea K-Cups!
7. glutathione
Technically not a food, but an antioxidant found in asparagus, avocado, cabbage, Brussels sprouts, spinach, broccoli, garlic, chives, tomatoes, cucumber, almonds, and walnuts.
Glutathione is a peptide that contains amino acids which are needed and used by every cell in your body. Research shows that active glutathione primes white cells such as natural killer and T cells, your body’s front-line infection fighters. These enhanced T cells are able to produce more infection fighting substances, controlling both bacterial and viral infections.
In addition, I like these glutathione topical patches. If you hate taking pills, these are amazing. You just put the little sticker on for 8 hours (I use it while I sleep).
8. Blueberries
Let’s sweeten things up… next up are blueberries! Blueberries have a type of flavonoid called anthocyanin, which has antioxidant properties that can help strengthen your immune system. Particularly your respiratory tract’s immune system. Also, some research has shown that people who eat foods that are rich in flavonoids are less likely to get an upper respiratory tract infection, or the common cold.
I love to stock up on frozen blueberries and throw them into smoothies. My go to “Blueberry Cobbler Smoothie” recipe:
- 1 cup unsweetened vanilla almond milk
- ¾ cup frozen blueberries (no sugar added)
- ¼ cup fat-free plain Greek yogurt
- 2 tbsp. old-fashioned oats
- 1 tbs. honey
- 1 tsp. lemon juice
- ¼ tsp. cinnamon
- ⅛ tsp. vanilla extract
- ½ cup crushed ice
9. TURMERIC
Turmeric is one of those ingredients that used to scare me. It looked too fancy and I had no idea what to do with it. But it’s a type of antioxidant that is easy to incorporate into your diet and packs major benefits.
It’s one of the foods with the highest antioxidants and anti-inflammatory properties. Curcumin, the active ingredient in turmeric, is anti-viral and anti-fungal. I also use turmeric for its anti inflammatory properties and have found that it’s a great natural pain reliever.
I’m a huge fan of making turmeric tea (in addition to my ginger tea). Bring a cup of water to a boil and then stir in ¼ teaspoon of ground turmeric or fresh grated turmeric. Allow it to simmer for 10 minutes and strain before drinking. You can stir in honey or fresh lemon juice for added flavor.
You can even add a few tablespoons into your favorite chicken soup recipe for added flavor & benefits.
10. Spirulina
Spirulina is blue green algae, biomass of cyanobacteria that grows in fresh and saltwater. Its a protein-dense microbe that helps reduce inflammation, promotes cell regeneration and powerful antioxidant content.
The ancient Aztecs used spirulina for health benefits and NASA scientists proposed that it could be grown in space for use by astronauts. It’s considered a “perfect protein” because it has all the essential amino acids your body needs. Studies also suggest that it may have antiviral properties which can help build up your immune response.
It’s an easy supplement to add to your morning juices & smoothies (and will give it a pretty blue tint). But, you can also get it in tablet form if you’re not a fan of the flavor.
Here are some other products I found on Amazon that support a healthy immune system. Bonus points because you can easily order and have delivered straight to your door!
Check out these other blog posts:
CELERY JUICE BENEFITS: EVERYTHING YOU NEED TO KNOW ABOUT THE LATEST HEALTH CRAZE
