Nutrition and Immunity

10 Foods that deliver a powerful punch for your immune system

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With the pandemic and the seasonal flu going around, it’s especially important to take care of your health. One way to help fight infections is to power up on these 10 foods that will help boost your immune system.

1. Citrus Fruits

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Citrus fruits such as grapefruit, oranges, and limes are a great source of vitamin C. Vitamin C increases the production of white blood cells that help our body fight infections. The average female adult should get about 75mg of vitamin C a day. We can get the recommended daily amount easily enjoying one of these fruits as a snack or on the side of a meal. Another nice way to get more vitamin C is to cut up some citrus fruit and squeeze the juice into a glass of water or adding some lemon juice to a cup of tea.

2. Garlic

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Crushed garlic contains a heavy concentration of a sulfur-rich compound called allicin which has anti-inflammatory properties that boost the immune system by stimulating white blood cells in the body [1]. Garlic is also really easy to incorporate into our diets because it’s a universal ingredient that’s included in several recipes.

3. Ginger

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Ginger has been considered a medicinal herb for centuries [2]. It’s full of antioxidants and reduces inflammation. These same properties are also what boosts our immune functioning.

If you haven’t had ginger before, we recommend starting off with just a little bit at first (about the size of the tip of your finger). Try blending it with a citrus fruit like an orange and adding a little but of honey. You can also try it in a recipe, like our Creamy Broccoli and Ginger Soup recipe that we shared the other day.

4. Broccoli

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Speaking of broccoli, did you know that broccoli is packed with vitamins A, C, and E, in addition to antioxidants and minerals? It’s also a great source of fiber.

5. Spinach

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Spinach is another fantastic vegetable to load up on. Like broccoli, it’s a great source for vitamins A and C and antioxidants. We can preserve its immunity-boosting properties by eating it raw, but lightly cooking it is okay too.

If you’re not a huge fan of the taste of spinach. Try throwing a little bit of spinach into a smoothie which will completely neutralize its flavor.

6. Yogurt

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Yogurt contains vitamin D and live cultures that help ward off infections. We recommend a plain yogurt because flavored yogurts tend to be loaded with sugar. If you want a little sweetener, try adding some fruit and honey instead.

Yogurt also goes great with granola. Check out our recipe for honey granola here.

7. Almonds

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Almonds are full of Vitamin E and antioxidants. The average adult needs less than a half a cup of whole, shelled almonds to get their full recommended daily dose of these essential nutrients.

8. Pomegranate

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Pomegranate seeds are rich in polyphenols, which are powerful antioxidants that reduce inflammation. The amount of antioxidants that are found in pomegranates is greater than most other fruit and even higher than the amount found in green tea. Pomegranates are also a great source of vitamin C.

9. Turmeric

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Turmeric is another root, like ginger, that is packed with antioxidants that are great for boosting immunity. Specifically, it’s full of curcumin, which is what gives turmeric that beautiful bright color. Curcumin has been shown to have strong antiviral effects [3].

10. Green Tea

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Green tea contain high levels of a powerful antioxidant called epigallocatechin gallate (EGCG) which has been shown to boost immunity. A recent study even suggests that EGCG may be a helpful in reducing the inflammatory effects of COVID-19 [4].

To be clear, eating these foods alone will not protect you from getting sick. It’s important to take a holistic approach that includes regular exercise, getting an adequate amount of sleep, and minimizing stress. Remember to also wash your hands frequently and wear a mask when you’re out in public. Especially right now. And of course, don’t smoke and limit or eliminate your alcohol intake.

Consider sharing this blog post with friends and family to help protect their health. Also, let us know what you’re doing to stay healthy. We’d love to hear from you!