Immunity booster

One of the most important ways to stay healthy is to adopt habits that strengthen immunity.
That means getting enough sleep, managing stress, being active, washing your hands properly,
and yes, eating well. While no food or supplement can “cure” or even 100% prevent you from
catching a virus like the coronavirus or the flu, some foods have been shown to help bolster
immunity. Here are 16 top picks, and how to incorporate each into your regular eating routine.

Citrus fruits and red bell peppers: Vitamin C, the superstar nutrient in citrus, is famous for its
role in supporting the immune system. While vitamin C can’t prevent illness, it has been studied
in people with respiratory infections, with benefits primarily seen in those who had suboptimal
blood levels.

It’s unclear if this is partly cause or consequence, but research does appear to support a goal of
consuming about 200 mg per day for infection prevention. This is the amount shown in studies
to saturate the body, meaning any more vitamin C will be excreted. One medium orange
provides 70 mg, a grapefruit contains almost 90 mg, and a medium raw red bell pepper packs
150 mg. Eat citrus as is or paired with nuts, use sliced red bell pepper to scoop up hummus or
guacamole.
Sunflower seeds and almonds: In addition to vitamin C, vitamin E plays a key role in immunity.
This fat soluble vitamin boosts the activity of immune cells to support the body’s ability to fend
off invading bacteria and viruses. An ounce of sunflower seeds, or a quarter cup, supplies about
half of the daily recommended target for vitamin E. The same size portion of almonds contains
45% of the daily goal. Pair either with fresh fruit or whip sunflower seed or almond butter into
smoothies.

Sweet potato and carrots: These veggies are top sources of beta carotene, a precursor to
vitamin A. This nutrient aids the immune system by helping to produce white blood cells, which
fight bacteria and viruses. It also helps form the mucous membranes that line the respiratory
tract, which acts as a protective barrier to keep germs out of the body. A baked sweet potato
packs over 150% of the daily vitamin A goal, and a cup of raw carrots over 100% of the
recommended intake. Top a baked sweet potato with nuts or seeds, and munch on carrots with
healthy dips, like nut butter or tahini.

Brazil nuts and sardines: Too little of the mineral selenium has been shown to delay immune
response, and adequate amounts are known to enhance immunity. Selenium is also a potent
antioxidant, meaning it acts like a bodyguard to prevent cells from being attacked in ways that
damage DNA. One ounce of Brazil nuts, about six to eight whole nuts, provides nearly 1,000% of
the daily value for selenium. Three ounces of sardines provides over 80%. Pop Brazil nuts as is,
or chop and add to oatmeal or cooked veggies. Toss sardines with veggies, tomato sauce, and
pasta, or add to salads.

Baked beans and pumpkin seeds: Zinc influences multiple aspects of the immune system. The
production of certain immune cells is limited when zinc intake is low, and adequate zinc is
crucial for the normal development and function of the immune system. One cup of vegetarian
baked beans provides over half of the recommended daily intake for zinc, and an ounce or
quarter cup of pumpkin seeds contains 20%. Combine the two: opt for baked beans as your
protein source, paired with cooked veggies sprinkled with pumpkin seeds.

Turmeric: Curcumin, the natural compound in turmeric responsible for its vibrant color, is a
potent anti-inflammatory compound. It has also been shown to boost immune cell activity and
enhance antibody responses. Combining turmeric with black pepper significantly ups curcumin
bioavailability. Sprinkle a turmeric black pepper combo onto a smoothie, soup, broth, or cooked
veggies.

Dried tart cherries: The high antioxidant content in dried tart cherries is tied to a bolstered
immune system, including a reduced risk of upper respiratory tract symptoms. They also
support healthy sleep due to their natural melatonin content, which is crucial because research
shows that people who don't get enough quality sleep are more likely to get sick after being
exposed to a virus. Eat them as is, or stir into nut butter and eat off a spoon.

Walnuts: In addition to being one of the top anti-inflammatory foods, walnuts contain several
nutrients that play a role in supporting the immune system, including vitamins E and B6,
copper, and folate. Walnuts have also been shown in research to reduce psychological stress,
and unchecked stress weakens immunity. Pair walnuts with dried tart cherries as a snack, or
chop and use as a garnish for fresh fruit or cooked veggies.

Garlic: Research lends credibility to garlic’s immune-supporting capabilities. In one older study,
146 volunteers were randomized assigned to receive either a placebo or a garlic supplement
daily for 12 weeks throughout cold season. The garlic group experienced significantly fewer
colds compared to the placebo group, and they recovered faster if they did get infected.

Newer research confirms that aged garlic extract may enhance immune cell function. In the
study, healthy adults between 21 and 50 received either a placebo or aged garlic extract for 90
days. While there was no difference in the number of illnesses between the groups, those who
received garlic had reduced cold and flu severity, fewer symptoms, and a smaller number of
missed days of work or school. Reach for fresh garlic cloves rather than a supplement. Add it to
cooked veggies, soup, or broth.

Pomegranate juice: Pure pomegranate juice is another food that supports immunity via its
antimicrobial and anti-inflammatory activity. The flavonoid antioxidants found in pomegranate
juice have also been shown to combat viruses, and decrease the length of a cold by as much as
40%. Sip on pomegranate juice, add splashes to water or chamomile tea, blend into smoothies,
or freeze in BPA free molds, along with pureed banana and ginger root, to make popsicles.

Green vegetables: Green veggies provide anti-inflammatory antioxidants, as well as key

nutrients known to help the immune system function, including vitamins A and C, and folate.
They also provide bioactive compounds that release a chemical signal that optimizes immunity
in the gut, the location of 70-80% of immune cells. Saute veggies in EVOO along with garlic,
turmeric, and black pepper, or add them to soup. You can also blend leafy greens, like kale or
spinach, into a smoothie.

Ginger Tea: In a review published in the International Journal of Preventative Medicine,

researchers summarized that ginger's potent anti-inflammatory properties were key in the
root's powers to combat a cold or flu. Because inflammation can affect your body's immune
response, anti-inflammatory ginger can play a key role in boosting your immunity.
Turmeric: According to a study published in the Journal of Clinical Immunology, curcumin
activates the production of T-cells, which are the main cells fighting for your health in your
immune system.
Orange: According to a review conducted by the National Center for Epidemiology and
Population Health at the Australian National University, vitamin C is helpful in preventing the
common cold for people exposed to sickness-inducing environments, such as cold weather. It
can also help lower the duration and severity of a cold.
Blueberries are filled with antioxidants that can help treat and prevent coughs and colds.
According to research conducted by the University of Auckland, consuming flavonoids—a class
of antioxidants found in blueberries—made adults 33 percent less likely to catch a cold than
those who did not eat flavonoid-rich foods or supplements daily.
Tomatoes are a great food to eat when you're sick due to their high concentration of vitamin C.
Just one medium tomato contains more than 16 milligrams of vitamin C, which is a proven fuel
to your body's immune system. In a German study published by Medizinische Monatsschrift fur
Pharmazeuten, vitamin C was shown to be a vital part of the strength of the body's phagocytes
and t-cells, two major components of the immune system. The researchers also noted that a
deficiency in this nutrient can lead to a weaker immune system and lower resistance to certain
pathogens that can lead to illness.
Wild salmon is filled with zinc, a nutrient that has been proven to assist with reducing common
cold symptoms. If you want your family, and especially your children, to avoid a cold this winter
season, then you should be giving them zinc-rich foods. The Journal of Family Practice published
a study examining the effects of zinc on the common cold in children ages one to 10 years old.
Researchers found that zinc, in comparison to a placebo, significantly reduced the severity and
duration of symptoms when taken within 24 hours of the onset of cold symptoms.

The researchers noted that another trial involving children ages 6.5 to 10 years old also proved
zinc to be a helpful component in preventing that cold. The children who took 15 milligrams of
zinc daily for seven months were found to be significantly less likely to catch a cold during flu
season in comparison to those in the control group.
Believe it or not, dark chocolate can be extremely helpful in fighting off of a cold. Dark
chocolate contains a heavy concentration of theobromine, an antioxidant that has been proven
to alleviate coughing. A study published in Frontiers in Pharmacology found that theobromine is
helpful in suppressing cough symptoms for people with bronchitis, but notes that more
research needs to be done to confirm the findings fully.
Red peppers are another vitamin C-rich source for fighting colds. A 2013 review noted in a
Harvard Health Letter found that consuming 200 milligrams of vitamin C every day cut the risk
of getting a cold in half for "extremely active" people. It also cut down the duration of
symptoms by eight percent in adults and 14 percent in children.
The University of California in Los Angeles researchers reported that broccoli can be a great
addition to your diet if you're trying to prevent a cold. Broccoli and other cruciferous vegetables
were proven to help boost immunity, according to the study. Researchers claim that
sulforaphane, a chemical in the vegetable, turns on antioxidant genes and enzymes in specific
immune cells, which combat free radicals in your body and prevent you from getting sick.
This oil has been shown to also help rebuild and boost the body's immunity. A study published
in the British Journal of Nutrition found that olive oil's high content of polyunsaturated fatty
acids act as an anti-inflammatory agent in the body. The acids also assisted in boosting the
immune system and guarding the body of infection.
Green tea is not only one of our recommended best teas for weight loss, but it's also one of the
best sources for fighting off a cold. It contains flavonoids, an antioxidant that boosts immunity,
and it has anti-inflammatory properties, according to a study published in the Journal of Indian
Society of Periodontology. The study states that the antioxidant catechin, which is heavily
prevalent in green tea, is known to be a powerful antibacterial and antiviral and can kill off cold-
starting bacteria and the influenza virus.
Spinach is a major superfood that is great for your overall health. Not only is it packed with
digestion-regulating fiber, but it also contains vitamin C. A powerful nutrient, vitamin C can
assist in preventing the common cold and help reduce symptoms of sickness.
Whole grains contain anti-inflammatory properties, which allows for an increase in production
of healthy bacteria, according to a study published by The American Journal of Clinical
Nutrition. Seventy percent of your immune system lives in your gut, so, it's important to keep it
healthy if you want to fend off any cold-causing germs.
Eggs, and especially the yolks, are packed with immunity-boosting nutrients. Eggs contain a high
amount of vitamin D, which is vital in regulating and strengthening immunity. According to a
study published in the journal JAMA, participants who took a daily serving of vitamin D in the
wintertime were less likely to catch a cold or any other upper respiratory tract infection in
comparison to those who did not.
Garlic has built a reputation for being one of the best cold-curing foods, and for good reason. A
review of the food published in the Cochrane Database of Systematic Reviews showed that a
group of participants in a study who ate garlic over a three-month period only had 24 cases of
the common cold total, a significant decrease in comparison to the 65 cases reported by the
control group. However, the researchers noted that more studies need to be conducted in
order to validate garlic's true impact on the common cold.
"An apple a day keeps the doctor away" isn't just an old wives' tale—apples actually can help
prevent illnesses such as the common cold. This fruit contains phytochemical antioxidants,
according to a study published in the Nutrition Journal. These antioxidants help boost immunity
and reduce the risk of chronic diseases.
Most nuts contain vitamin E, another vitamin that's crucial to fighting off sickness. A study
published in the Journal of the American College of Nutrition found that taking 50 milligrams of
vitamin E daily helped cigarette-smoking men who were 65 years and older living in cities
reduce their risk of catching a cold by 28 percent. However, the researchers noted that more
studies need to be conducted in order to fully validate vitamin E's potential in preventing colds.
Like salmon, light white tuna is filled with zinc. This nutrient has a heavy impact on your
immune system and helps reduce symptoms of the common cold, according to a study
published in theCochrane Database of Systematic Reviews. The study found that people who
were ingesting at least 75 milligrams of zinc a day were relieved of their cold symptoms in a
shorter amount of time in comparison to those who did not.
Rosemary isn't just a tasty herb to add to baked goods—it's also an amazing anti-inflammatory
and is a rich source of antioxidants. Critical Reviews in Food Science and Nutrition noted that
most herbs, such as rosemary, contain antioxidants that serve as anti-inflammatory properties
in the body. This anti-inflammatory effect allows for better digestive and gut health, leading to
a boost in your immune system to keep you healthy.
Animal-based bone broths could be the key reason as to why soups are great for you when
you're suffering from sickness. According to a study by the American College Of Chest
Physicians, chicken soup's broth could be the reason for its anti-inflammatory effect on the
body, which leads to relief from major cold symptoms.
Oysters, like other types of seafood, are high in zinc. And they're one of the highest
recommended kinds of seafood to eat for incorporating zinc into your diet.
All-natural, raw honey not only tastes delicious but can also help soothe some symptoms of a
cold. Honey is helpful in relieving sore and itchy throats, according to a study published in the
Iran Journal of Basic Medical Science. The study also states that honey acts as an antibacterial,
killing any germs in the body that can cause you to get sick.
Miso is made from soy, which contains isoflavone antioxidants that help boost the immune
system. This study published in the American Journal of Clinical Nutrition showed that due to
the antioxidant content in soy products, postmenopausal women were able to reduce
inflammation in their bodies and boost their immunity.
Mushrooms are great for boosting your immunity, according to a study by the University of
Florida Institute of Food and Agricultural Sciences. Research suggests that participants who ate
shiitake mushrooms every day for four weeks had a significant increase in numbers and
strength of immunity-boosting T-cells. They also noticed a reduction in inflammatory-inducing
proteins, proving that shiitake mushrooms also act as an anti-inflammatory agent.

Fennel has a variety of soothing effects that can help relieve you of your flu-like symptoms. A
study published in BioMed Research International noted that fennel acts as a soothing
mechanism for those suffering from conjunctivitis, diarrhea, fevers, and stomachaches due to
its abundance of phytochemicals that act as antioxidants. The research also notes that fennel
contains flavonoids that act as anti-inflammatory agents.
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woman wearing yellow sweater at kitchen feeling unwell and coughing as symptom for cold or
bronchitis