Best Ten Foods To Boost Your Immunity

Use these immune-boosting foods to stave off the next cold and flu season.

Every fall, people who are worried about their immunity and general health begin looking for "immune-boosting foods." There are 200,000 or so results for a Google search, and among them are lists of foods that frequently contain citrus, salmon, yogurt, and spices. Numerous findings point to dubious treatments promoted as anti-flu and anti-cold products. Although there isn't a single food that will guarantee that your body will do its best to fend off bacteria or viruses that you come into contact with, a number of recent studies are demonstrating that the quality of your diet and lifestyle in general, as well as certain foods that are high in nutrients and boost immunity, can help to strengthen your body's defenses against the impending cold weather season.

When a pathogen, such as bacteria, viruses, or fungi, enters your body, the immune system—a sophisticated network of cells, tissues, and organs—identifies it and takes action to eliminate the threat. The immune system is influenced by a variety of vitamins, minerals, and other bioactive substances found in food.

The most important nutrients for immunity, according to study, are copper, iron, zinc, linoleic acid, folic acid, vitamin A (beta-carotene), B, C, D, and E. Deficits in any of these nutrients have been shown to impair your body's defenses against infections.

The purpose of eating for better immunity is to concentrate on a plant-centric diet because plant-based foods contain the majority of the bioactive chemicals that support optimal immune system function. Aim for five to nine servings of fruits and vegetables each day as a general guideline. One medium piece of fresh fruit, one cup of berries, or 100% fruit juice is considered a serving of fruit, and one cup of raw or cooked vegetables or 100% vegetable juice is considered a serving of vegetables. 

Here are the top ten meals that will strengthen your immune system this fall and winter.

1. Berries

According to a review article in the journal Molecules, all berries—whether you choose blueberries, strawberries, blackberries, or raspberries—are high in vitamin C and antioxidants that support a robust immune system. The berries' striking red, blue, purple, and black hues indicate that they are high in health-promoting anthocyanins. Strong antioxidants are found in several anthocyanins. Numerous health benefits, including immunological health, are attributed to these chemicals, according to study.

2. Garlic 

Research on garlic's impact on immunological function has been published in over 5,000 articles. The primary bioactive component of garlic is alliin, which has antibacterial properties, according to the University of Rochester. Additionally, it contains allicin, a naturally occurring antibiotic. Long used as an antiseptic, antibiotic, and antifungal agent, garlic may strengthen the immune system to help fight off infections and viruses.

3. Leafy greens 

Greens like spinach, kale, arugula, and other leafy greens are excellent for boosting your immune system because they include vitamin C and antioxidants like beta carotene, according to registered dietitian Rhyan Geiger, RDN, of Phoenix. Vitamin C, beta-carotene, fiber for gut health, and hundreds of bioactive chemicals are just a few of the elements found in leafy greens that have been associated to increased immunity. In Ikaria, Greece, one of the five "Blue Zones" in the world—which stand for the healthiest regions of the planet—people frequently eat bitter greens as part of their regular meals, according to a study published in the journal Nutrients.

4. Cruciferous vegetables

These well-liked cruciferous vegetables have special bioactives that can boost your immunity right away. Cruciferous vegetables directly affect the chemical signal that activates intra-epithelial lymphocytes, a crucial subset of immune cells that operate as the body's first line of defense against infections, per a study published in the journal Cell. In an animal model study, the researchers found that between 70 and 80 percent of these protective cells vanished when the animals were not fed cruciferous vegetables.

5. Sweet Potatoes 

The antioxidant richness of sweet potatoes is reflected in their vibrant orange flesh, according to registered dietitian Sarah Schlichter, MPH, RDN. In addition to being excellent for general health, antioxidants also help to strengthen the body's defenses against disease. "A medium sweet potato provides more than 100% of the vitamin A (in the form of beta-carotene) that you need in an entire day." 

According to one study, sweet potatoes may help avoid vitamin A deficiency. In addition, sweet potatoes contain fiber, potassium, and magnesium, and they provide around 40% of your daily vitamin C needs. Enjoy a sweet potato mashed in the microwave as a simple addition to your diet. You can eat mashed sweet potato as a side dish or add it to soups, baked dishes, and smoothies.

6. Citrus Fruits

One of the best foods for vitamin C, folate, and hundreds of other healthy bioactive substances that can support your immune system is citrus. Citrus fruit reduces oxidative stress to regulate systemic inflammation, according a study published in Frontiers in Immunology. T-cells and natural killer cells are among the many immune cell types whose function is supported by vitamin C and folate. Furthermore, hesperidin, naringenin, naringin, and narirutin—some of the primary bioactive substances found in citrus—all have anti-inflammatory properties.

7. Almonds

Since almonds are a tree nut high in vitamin E, they are frequently marketed as a food that strengthens the immune system. Rich in nutrients, almonds include 4 grams of fiber, 6 grams of plant-based protein, copper, zinc, magnesium, selenium, and vitamin E. 

Since vitamin E has been found in studies to help raise T-cells—the immune system cells that can kill pathogens—almonds have the highest vitamin E content of any nut. Additionally, other research indicates that almonds enhance the gut flora, which in turn strengthens immunity.

8. Seeds 

Selenium is frequently included to cough and cold remedies. This is due to the fact that selenium increases white blood cells, which might improve the body's defenses against infections. One strategy to maintain a healthy immune system is to eat foods high in selenium. One study on the promotion of a cellular immunological response by selenium was published in Advances in Nutrition. In addition to conventional drugs, the authors propose that dietary selenium could be used as an adjuvant therapy to combat infections.

Pumpkin, sesame, hemp, and other seeds are also rich in B vitamins, fiber, and zinc, nutrients that are essential for fending off bacteria, viruses, and fungi.

9. Mushrooms

A Google search for immunity and mushrooms yields around 6 million results. Early Chinese, Egyptian, Greek, and Roman societies used mushrooms for thousands of years to ward off a variety of infectious ailments. Selenium, vitamin D, and vitamin B6 are among the essential minerals found in mushrooms that help maintain a strong immune system.

The National Institutes of Health states that vitamin D is necessary for your immune system to fight off viruses and bacteria. The only item in the produce area that contains vitamin D is mushrooms. Vitamin D can be found in all types of mushrooms. However, the only food item that has 50–128 percent naturally produced vitamin D is mushrooms that have been exposed to UV light. 

A portabella mushroom, for instance, has 120% of the recommended daily allowance (RDA) for vitamin D. To make healthier, immune-boosting meals, cut and combine mushrooms with ground meat, add them to salads, or eat them with eggs.

10. Yogurt 

Since yogurt contains "live and active cultures," which enhance your gut flora, it is thought to strengthen your immune system. The cells in your gastrointestinal system are thought to be your body's first line of defense against infections. Specialized immune cells in the GI tract also help to neutralize potentially ingested infections.

Probiotics are typically described as microbial food supplements that have positive effects on consumers, according a review article in the Journal of Applied Microbiology. In the US, the majority of probiotics are found in fermented foods like kefir and yogurt. Lactic acid bacteria have several health benefits, such as strengthening the immune system, boosting intestinal tract health, increasing nutrient absorption, and lowering the risk of several types of cancer.