Keeping your immune system robust may be made easier by consuming specific foods. A trip to the grocery store is a good place to start if you want to stay healthy and avoid becoming sick from things like the flu or the common cold. Make a point of including foods that will help improve your immune system in your daily diet.

Broccoli

Vitamins A, C, and E are abundant in broccoli. Cooked broccoli releases more Vitamin A than raw broccoli, but the quantity of accessible Vitamin C in raw broccoli is higher. Broccoli can be used to stir-fries, salads, or roasted on its own as a side dish.

Eggs

In addition to being a good source of protein, eggs are also a good source of numerous micronutrients. Zinc and vitamins A and D are found in eggs that are eaten with the yolk. Breakfast is not the only time of day to enjoy eggs! Frittatas, quiches, and shakshuka may be enjoyed at any time of the day! As a source of leucine, an amino acid that aids in muscle building and repair, eggs are an excellent food choice.

Fatty Fish

The omega-3 fatty acids, DHA and EPA, found in fish like salmon, tuna, mackerel, and herring, can lower inflammation and activate particular immune cells. Zinc, selenium, and Vitamin D are all naturally occurring in fatty fish.

 

Cinnamon

Spices like cinnamon, which are popular in the fall and winter, contain essential oils that may help us recover faster from a cold or the flu.

 

Garlic

It is being discovered by researchers that this ubiquitous chemical may have the ability to fight bacteria and viruses. When at all possible, take fresh garlic rather than relying on garlic capsules or pills, as it is still unclear whether these have the same effect as fresh garlic.

 

Ginger

It is possible that this supplement will aid our immune cells in their fight against colds and the flu. Fresh ginger can be used in stir-fry recipes or as part of a salad dressing, for example.

 

Chocolate

Think all chocolate is bad for you? Dark chocolate is recognized to have health benefits when consumed in moderation. Dark chocolate with 50% to 70% cacao includes theobromine, an antioxidant that helps the body absorb free radicals. Toxic free radicals can cause tissue damage. Antioxidants also assist minimize bodily inflammation.

Fiber, magnesium, arginine (an amino acid), and potassium are all found in dark chocolate. So you can have your chocolate too!

 

​Yogurt

Certain yogurts include beneficial probiotics. Look for “live and active cultures” on yogurt packaging. That’s how you know you’re getting enough probiotics. Avoid yogurts with a lot of sugar and flavorings.

Probiotics are “good” microorganisms that assist maintain a healthy digestive system. You may be wondering how that affects the immune system. Probiotics in the gut help boost and regulate the immune system’s response to infections.

 

Citrus Fruits

Vitamin C-rich foods like oranges and grapefruits may be the first thing you go for when you first sniffle. Orange juice is an excellent pre-run snack or post-run rehydrate. Choose a vitamin D-fortified drink to maximize your investment. Add citrus fruits or juice to smoothies and salads for additional Vitamin C.

 

Seeds

Pumpkin seeds are abundant in omega 3 fatty acids, zinc, and vitamin E. A 1-ounce dose of pumpkin seeds contains 15% of the daily recommended zinc consumption. Pumpkin seeds are fantastic for salads, oatmeal, and yogurt parfaits.

 

Mushrooms

A strong source of vitamin D and an underappreciated immune-boosting meal, kale is becoming more popular. In fact, clinical doctors discovered that cancer patients who consumed mushrooms while receiving chemotherapy and radiation had enhanced immune responses.

 

Sweet Potato

High in vitamins A and C, this dish is a fall and winter staple that delivers a one-two punch when it comes to fighting off infections and viruses.

 

Turmeric

This immune system booster, which is typically available as a bright yellow powder, is frequently seen in Asian curry meals. Turmeric pills are also available, but they should be used with caution because many of them have passed quality testing but are still on store shelves today.

 

When fresh isn’t available, go frozen

Fresh vegetables aren’t always readily available, depending on location and season. A good choice in our time-crunched society is to buy frozen. Frozen foods can still help your immune.

“Manufacturers freeze frozen fruits and veggies at ‘peak’ ripeness,’” she explains. “Avoid frozen items with added sugars or sodium.”