5 Best Foods to Boost Your Immune System
- by Stephen Touhey
One of the best things you can do for yourself is boost your immune system through diet. Why fight the infection or disease, when you prevent it from ever happening in the first place?
In a study in JAMA Network, researchers found that diet directly affects your risk of illness. When you eat, your food is digested, the vitamins and nutrients are absorbed through the small intestine, and then distributed to your body by the circulatory system.
This and other factors are what supply your immune system with the infection and disease fighting power it needs. While there are other ways to boost your immune system like getting enough sleep, minimizing stress, or wearing a BioActivate bio-frequency immune-boosting patch, your first line of offense is always going to be the fuel you give your body - your food.
Here are the 5 best foods to boost your immune system.
1. Almonds, Sunflower Seeds & Avocados
The vitamin E found in these foods is one of the best ways to boost your immune system, according to a study published in the International Union of Biochemistry and Molecular Biology. Vitamin E supports the growth of T-cells, which are responsible for fighting infection. This vitamin is found in very high concentration in immune cells, making it a great way to get an immune system boost.
The powerful component in this root that’s responsible for healing is called cucumin. It’s been used for thousands of years in Indian’s natural system of medicine called Ayurveda.
According to a study in the Journal of Clinical Immunology, cucumin not only has an anti-inflammatory effect, but also directly boosts the immune system and fights against several diseases including cancer.
3. Foods Rich in Zinc
According to a study in Nutrients, if you consume enough zinc each day your body is able to balance how many immune cells it has working and their functions. It also allows your body to have adequate defense mechanisms against foreign intruders. According to the Mayo Clinic, this means consuming about 8 mg a day for women and 11 mg a day for men.
Some of the foods richest in zinc are oysters, beef, chicken, pork, and yogurt. Don’t worry vegans. There are plenty of foods full of zinc for you too. These include firm tofu, hemp seeds, lentils, oatmeal, and shiitake mushrooms.
4. Probiotic Fermented Foods
A large part of your immune health stems from your gut, so much so, that a study in the Journal of Dairy Research shows that when fermented foods are removed from the diet, the immune system noticeably weakens.
A healthy gut is full of good bacteria and immune cells that go to war when infection or disease strike. Foods like sauerkraut, kimchi, and greek yogurt contain probiotics that can keep your gut microbiome working flawlessly, which in turn boosts your immune system.
5. Fruits & Vegetables High in Vitamin C
Eating fruits high in vitamin C like oranges, kiwifruit, guavas, papayas, cantaloupes, bell peppers, strawberries, broccoli, tomatoes, kale, and snow peas will boost your immune system naturally. A Nutrients article shares that vitamin C is a strong antioxidant that also boosts immunity by supporting various cell functions.
Vitamin C is considered an essential nutrient, which means your body can’t produce it on its own. If you aren’t eating enough vitamin C rich foods, it’s important to take a supplement or you’re at risk of a vitamin C deficiency called scurvy that’s quite dangerous.