Immune-Boosting Foods, Vitamins and Supplements

Looking for ways to stay healthy and safe to protect your family amid a global outbreak? Keepimmune systemThe best way to feel your best is to eat an overall healthy diet that ensures you get all the minerals,vitaminand nutrition. So what does our body need? Are there certain types of foods that deliver them more effectively? And if so, what supplements should we take to boost our immune systems?

What our immune system needs?

Generally speaking, the nutrients that are directly related to our immune system areVitamins A, C, D and E, as well as the minerals zinc, selenium and magnesium, studies show that antioxidants are also important because they work with our white blood cells and a lack of these nutrients can suppress immune function. To keep the rest of our cells healthy and balanced.

What about nutritional supplements?

Currently, there is not enough scientific research to support that direct intake of dietary supplements can help boost your immunity unless you have a nutritional deficiency, so the best way to stay healthy is to get nutrients directly from food. However, in today's modern society, vitamin D deficiency is very common. The best source of vitamin D is from the sun. As many people spend more and more time indoors, the chances of vitamin D deficiency are increasing. If you spend most of your time indoors or live in a northern climate where sunlight isn't available, taking a vitamin D supplement may be necessary.

Foods that help boost immunity

So, what are the best foods for our immune system? Each of the foods listed below contains nutrients we need to keep our bodies functioning optimally. So the next time you're at the supermarket, add these foods to your diet to help maintain your health, keep your immune system strong, and boost your ability to fight off viruses and illness.

red bell pepper

Vitamin C has many benefits for the body and immune function and has been found to help reduce the risk of respiratory infections and support the growth and repair of many tissues in the body.

When it comes to vitamin C, you might think you get the most from citrus fruits, right? While citrus fruits are high in vitamin C and are great for your health, red bell peppers actually contain even more of this essential vitamin. One cup of red bell peppers contains 211% of your daily value of vitamin C, which is about twice as much as one orange (106%)!

chickpeas

Chickpeas are a great source of fiber, and are also rich in protein (an amino acid that our bodies need to grow and repair tissues), as well as zinc, which is crucial for regulating our immune response, boosting immunity. Not only that, they’re versatile and super delicious!

garlic

Garlic has long been known to have immune-boosting properties, and it tastes delicious, too. Garlic has been reported to soften blood vessels and improve blood circulation. Garlic contains high amounts of sulfur compounds that help fight infection.

ginger

Ginger is another popular remedy for ailments, especially in Chinese culture. Ginger has anti-nausea properties, which makes it a great ally against a sore throat or cough. Additionally, studies have found that fresh ginger helps reduce the accumulation of waste in blood vessels.

mushroom

Vitamin D, also known as the sunshine vitamin, is actually best obtained from the sun, but it can also be obtained from foods such as mushrooms. Mushrooms are an excellent source of vitamin D, which aids in the absorption of calcium, thereby strengthening bones, and helps fight respiratory problems as it plays an active role in our immune response. In fact, some studies have shown that low vitamin D levels are associated with a higher risk of respiratory infections and have also been linked to the development of certain autoimmune diseases.

spinach

Spinach is a wonderful vegetable. It is rich in vitamin C and beta-carotene and is a major dietary source of vitamin A. It also contains high amounts of antioxidants, which help protect immune cells from environmental damage.

green tea

Green tea has long been known to have health benefits due to its antioxidant properties. Green tea is rich in flavonoids and epigallocatechin gallate (EGCG), a potent antioxidant that is lost during the fermentation process of most black teas. Green tea also contains the amino acid L-theanine, which can help produce cells that fight bacteria.

broccoli

Broccoli is an underrated vegetable because it is one of the most nutrient-dense vegetables. Broccoli contains vitamins A, C, and E, as well as many other antioxidants and a lot of fiber. Broccoli is most nutritious when it is raw or uncooked.

sunflower seeds

Sunflower seeds are rich in fiber and other nutrients such as phosphorus, magnesium and B vitamins. They also contain a lot of vitamin E, which is essential for maintaining our immune system. Just 28 grams of sunflower seeds provide 49 percent of your daily vitamin E intake.

Yogurt

Yogurt is an excellent source of vitamin D and also contains live bacteria cultures known as probiotics. Probiotics help promote a healthy gut, which is closely tied to a healthy immune system, as the majority of your immune system is actually located in your GI tract. Plain cheese is the best choice because it doesn't have any added sweeteners or sugar.