The significance of the nutritional component to preventative medicine, healing from illness, and general health and well-being cannot be overstated. To combat sickness and maintain your physical best, a strong immune system is crucial. While the list below is not definitive, the following foods will give your immune system the boost it needs to do its job for your body.
1. Garlic
I know it’s time-consuming to peel and mince, but garlic powder will not cut the mustard. To receive the immune-boosting benefit of garlic, you need to eat it raw or sautéed. Garlic contains the sulfur compound allicin, which serves as the plant’s first line of defense, whether this be in need against pests or injury. This punch of taste utilized in most types of cuisine—American, Italian, Mexican, Indian, and every Asian food known to man—then passes its defense mechanism onto you in the form of several medicinal qualities. The best thing about garlic is that it’s a win-win booster: to your immune system and to your cooking.
2. Berries
I never met a berry I didn’t like, and they are not just dessert filling. Strawberries, blueberries, raspberries, cranberries, blackberries, acai berries; you name it. They’re all good, bite-sized loads of vitamins, minerals, antioxidants, and other nutrients. They help your body fight back, whether you are battling a cold, the flu, morning sickness, or cancer. Some berries may even take on liver or heart disease.
Add them to yogurt or cereal in the morning, toss them in a smoothie, or just pop them in your mouth. Berries also have the benefits of being a satisfying snack and freezing well if they last that long.
P.S. While not as accessible as the berries mentioned here, because of the good fat load and other nutritious elements, you should know that the avocado is a berry, too.
3. Spinach
It has been said that greens are the most nutrient-rich food on the planet. Vitamins, minerals, and enzymes, oh my. All leafy greens are good for you, but spinach packs a punch of vitamin C and beta carotene, which can both aid the immune system. The less you cook spinach the better, and if you are simply not a fan, please do not choke it down. This is what the smoothie was made for: getting your greens without chewing or tasting them.
4. Yogurt
Yogurt is a delightful frozen treat. It is also a potential disease fighter, given its live and active cultures. Fortified with vitamin D, many products on the market are a great immune booster.
Add it to a smoothie, make a parfait, use it as a sour cream replacement, or spoon some into a bowl and add some fresh fruit or honey. The only time I have waited to grab something in a grocery store was behind other people buying yogurt. Even your kids love it.
5. Citrus
You knew this would be on the list, didn’t you?! Packed with vitamin C, citrus fruits are great in fighting off a cold. This is fortunate because our bodies cannot store this essential nutrient. So, whichever citrus strikes your fancy, if you can stomach it, eat some daily.
Grapefruit contains 60 percent of your daily dose. Lemons and limes pack a wallop. Squeeze some vitamin C in either form on many foods or make a refreshing beverage.
6. Chicken soup
This time-honored, go-to remedy is a popular dish for when you’re sick or stressed out. Indeed, nothing can comfort you better than a bowl of chicken soup. Homemade is best, if only for the comfort that I would bet money is a health benefit. That said, if you are too sick and have no one to cook for you, a can from the store will give you a physical boost just the same.
Chicken contains a healthy dose of vitamin B-6, zinc, and carnosine, an amino acid compound that is especially powerful in terms of its immune-boosting antioxidant properties. Never mind the garlic and nutritionally rich vegetables you can add to your soup.
The foods we included in this list are common and easy to find to help you get started on boosting your immunity. There is often no need for costly vitamin supplements. Integrate these food options in your diet regularly and exercise as often as you can.
