Fight the Cold: 20 Nutritious Foods That Boost Your Immunity
Fuel Your Immune System
Do you get sick easily? Sure, you can blame it on the weather and the shift in seasons, but more often than not, it's due to what you're putting into your body. And yet, while we all know the importance of eating healthy, which specific foods should we choose, especially if we want to boost our immunity? Well, we've got the answer for you. From chicken soup to dark chocolate, here are 20 nutritious foods that will help bolster your body's defense system.
1. Oats & Barley
Not only do oats and barley make a healthy breakfast, they're also great at fighting sickness. That's because these grains contain beta-glucan, a type of soluble fiber that passes through your gut and helps stimulate your immune cells. They also contain plenty of micronutrients, like zinc, iron, and selenium, that support your system.
2. Chicken Soup
It's not only the veggies inside—like carrots, celery, and onions—that make this soup so great at boosting immunity. It's not only the spices either, like garlic or ginger, that add to its strength in fighting colds. It's the chicken-flavored broth itself, which contains amino acids that are essential for the functioning of your immune system.
3. Tea
Drinking tea regularly is another way to boost your immune system—after all, many varieties are loaded with antioxidants and anti-inflammatory compounds, like polyphenols and catechins. Turmeric, ginger, and green teas are some in particular that are known to fight off infection and soothe cold symptoms.
4. Sweet Potatoes
Beta-carotene—which lends foods like sweet potatoes, carrots, and pumpkins their vibrant orange color—is also crucial for boosting immunity. When digested, our bodies convert this pigment and antioxidant into vitamin A, which helps support eye, skin, and immune health.
5. Ginger
Not only is ginger a great source of vitamins and minerals, like magnesium, zinc, iron, and vitamins B6 and C, it's also packed with antioxidants and anti-inflammatory properties. The kick of spice to it also helps calm colds and sore throats, and because it contains a natural compound called gingerol, it also supports gut health.
6. Bell Peppers
Bell peppers are packed with vitamin C—the number one nutrient doctors tell you to load up on when you're sick. Sure, a cold glass of orange juice might help, but eating foods naturally high in ascorbic acid (such as bell peppers, broccoli, cauliflower, and citrus fruits like orange and strawberries) will better help boost your system without the all that extra added sugar.
7. Eggs
We all know eggs are a great source of protein, making them a go-to breakfast dish. But did you know that they're also high in vitamins D, A, and B12, and rife with minerals like zinc and selenium? That might just sound like mumbo jumbo, but all of those nutrients are key in supporting the immune system and keeping you healthy.
8. Sunflower Seeds
More than just a salty snack, sunflower seeds are also rich in vitamin E and selenium, which fight off sickness by protecting your cells from damage by free radicals. Of course, as much as they help support your immune system, it's best not to eat too many of these in one sitting as they're high in sodium and calories.
9. Shellfish
Shellfish, such as oysters, crabs, clams, mussels, and lobsters, are high in zinc and selenium. These minerals help support your body's natural defense system by producing more white blood cells so it can better fight off infection and flush out viruses.
Christopher Carson on Unsplash
10. Kiwi
Loaded with vitamins C and E, kiwis are another super fruit that will boost immunity. Vitamin C helps strengthen your body's defense system by stimulating the white blood cells so that they react quicker to unknown viruses. Vitamin E, on the other hand, aids in T-cell production—a specific type of white blood cell that seeks out and eradicates foreign particles.
Maria Victoria Portelles on Pexels
11. Papaya
Just like kiwis, papayas are also packed with vitamin C—so much so that a single serving of this juicy fruit exceeds the daily recommended intake! They're also rich in other antioxidants like beta-carotene and lycopene, which further support the immune system.
12. Chia Seeds
You might have heard that chia seeds are a "superfood," and it's absolutely true. They're not only packed with protein, fiber, and omega-3 fatty acids, but they're also loaded with vitamins, minerals, and antioxidants—all of which keep your body and immune system healthy and strong. Plus, they're easy to spoon into your yogurt, oatmeal, or rice.
13. Kimchi
If you've never tried kimchi, an essential Korean side dish, this is your sign to do so. Kimchi is tangy, salty, and spicy, made by fermenting veggies like napa cabbage with chili paste and powder (called gochujang and gochugaru, respectively), ginger, garlic, and other spices. As a fermented food, it's incredibly high in probiotics, making it great for supporting gut and immune health.
14. Dark Chocolate
When you think of nutritious food, dark chocolate might not immediately pop into your mind. But this bittersweet treat contains powerful antioxidants like flavanols, which not only reduce oxidative stress—an imbalance between free radicals and antioxidants, leading to cell, tissue, and organ damage—but also improve cognitive function. Just remember to have these dark squares in moderation.
15. Lean Meats
Beef, pork, and lean proteins like chicken and turkey are all great for boosting immunity because they're rich in zinc. This mineral is key for white blood cell production, strengthening your body's natural defense system. The protein in meat also helps build antibodies which kick out harmful invaders and substances.
16. Mushrooms
Mushrooms are rife with nutrients like selenium, vitamin D and B6, and beta-glucan fiber, which are important for building and supporting the immune system. Some varieties are also higher in ergothioneine, known to help regulate the activity of immune cells. Shiitake, oyster, maitake, chaga, and reishi are just some of the ones that have proven beneficial.
17. Pomegranate
The advantages of eating pomegranates seem to be endless; they prevent cardiovascular diseases, support gut health, reduce inflammation, protect the brain from developing certain conditions and disorders... the list goes on. It probably comes as no surprise that eating this pink, seedy fruit also boosts your immunity. After all, pomegranates are loaded with antioxidants, vitamins, minerals, and anti-inflammatory compounds, making them an excellent super fruit to add to your diet.
Fruchthandel_Magazin on Pixabay
18. Miso
Miso is a thick flavoring paste used traditionally in Japanese cooking. If you've tried it before, you'll be pleased to know that it's not only delicious but also offers plenty of health benefits. In fact, miso is packed with probiotics, antioxidants, and other nutrients like zinc, manganese and vitamin K, which aid your body's defense system.
19. Turmeric
Despite not being a food, turmeric is also known for its endless health benefits. In particular, it's renowned for containing a compound called curcumin, which boasts anti-inflammatory and antioxidant properties to help the body fight—and prevent—infections.
20. Elderberries
This blueberry lookalike is another fruit that's especially high in vitamin C, along with other antioxidants and nutrients that may help stimulate and boost the immune system. But since research behind this is scarce, you might want to pair these with other berries or citrus fruits, like tangerines, lemons, and blackberries.
KEEP ON READING
