Immune Boosting Foods
With cold and flu season quickly approaching, now is the perfect time to start building a strong immune system. Eating a nutritious diet alongside adequate amounts of sleep is the best way to keep your immune system in check. The key elements you want to include in your diet are foods high in vitamins A, C, D, and E. Additionally, zinc and elderberry are great homeopathic options to help fight cold and flu symptoms. I’ve compiled a list below of some food options you’ll want to add to your grocery list to help boost your immune system this fall and winter.
Citrus fruits
Oranges, grapefruits, lemons, and limes are all rich in vitamin C. Vitamin C supports white blood cells, which helps protect against infection and assists with cellular turnover. Try snacking on an orange or grapefruit for a sweet treat, or add some lemon/lime slices to your water to get your daily dose of vitamin C.Broccoli
Broccoli is an action-packed vegetable full of fiber, antioxidants, and vitamins A, C, and E. All these vitamins and micronutrients help support a healthy gut and respiratory system. You can eat broccoli raw as a snack with some dip or steam it to get more nutrients and flavor.Garlic
What better way to scare away vampires and infections than with garlic? Garlic contains a compound called allicin, which helps our bodies fight off bacterial and viral infections. Eating raw garlic will yield the best results; however, making more meals which contain garlic would suffice as well.Mushrooms
Shiitake mushrooms are a superfood full of B vitamins, vitamin D, and amino acids which help fight inflammation and support our immune system. Try adding mushrooms to your stir-fry or soup to get an extra nutrient boost.Almonds
Almonds are a tasty snack rich in vitamin E. It is a fat-soluble vitamin which increases immune cell activity to help our bodies fight off infections. When shopping, opt for raw almonds instead of roasted, as roasted almonds tend to lose nutritional value.Sources:
Baum, I. (2017, August 22). 9 Foods That Can Naturally Improve Your Immune System. Retrieved from https://www.bustle.com/p/9-foods-that-can-naturally-improve-your-immune-system-77809
Sass, C. (2020, March 16). 16 Immunity-Boosting Foods a Nutritionist Recommends. Retrieved from https://www.health.com/food/immunity-boosting-foods
Schend, J. (2020, April 30). 15 Foods That Boost The Immune System. Retrieved from https://www.healthline.com/health/food-nutrition/foods-that-boost-the-immune-system