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I’m a Dietician— Here are the Foods to Boost Your Immunity Naturally

Looking for a boost? These foods and lifestyle practices might just be your ticket to staying healthy during the summer travel season.

First off, a diet brimming with fresh fruits and vegetables while minimizing processed foods can fend off sniffles and colds all year round, according to a registered dietitian.

You’ve likely heard it before, but steering clear of highly processed foods, alcohol, and added sugars is crucial—they can wreak havoc on your immune system, my notes.

foods to boost your immunity naturally
foods to boost your immunity naturally

Instead, the astute dietitian advocates for a diet that’s 75% fruits and veggies. These foods are packed with essentials like vitamin C, beta carotene, B vitamins (such as folate), and polyphenols (potent antioxidants), all of which can give your natural immunity a significant boost.

Continue reading to discover the top foods to boost your immunity naturally, including the one food experts can’t stop raving about.

List of the foods to boost your immunity naturally

Red Pepper: Leading the pack, according to me. This superfood is brimming with vitamins C, A, and B, delivering a triple punch of immunity-boosting power. Whether raw or cooked, they seamlessly integrate into any meal.

Oranges: Renowned for their high vitamin C content and other essential nutrients, make sure to consume them whole rather than as juice for maximum benefits.

Pink Grapefruit: Alongside oranges, pink grapefruit provides nearly a full day’s worth of vitamin C for women. This tangy fruit is also rich in vitamin A.

Apples: Bursting with antioxidants, the old adage “an apple a day” holds true with scientific backing.

Eggs: Seeking a vitamin D boost without sun exposure? Egg yolks are the perfect solution. Those with adequate vitamin D levels in winter tend to fall ill less frequently, and eggs are rich in this immunity-enhancing vitamin.

Blueberries: These tiny, antioxidant-packed gems can ward off summertime sniffles. Rich in flavonoids, they might also reduce your susceptibility to catching colds.

Greek Yogurt: Pair those blueberries with Greek yogurt for a protein-packed breakfast or snack. Loaded with probiotics, Greek yogurt has been shown to lower the risk of catching a cold.

What do you think about foods that boost your immunity? You can comment first.

Chocolate: Yes, you read that right! Dark chocolate contains theobromine, which may help alleviate coughing. A sweet treat that’s dietitian-approved.

Broccoli: A study from UCLA suggests these green mini-trees might help prevent colds. Not a fan? Other cruciferous veggies like cauliflower, cabbage, or arugula can offer similar benefits.

Spinach: Packed with vitamins A and K, folate, iron, magnesium, and antioxidants, this powerhouse vegetable should be a staple in your diet.

Tomatoes: Like other fruits on this list, tomatoes are rich in vitamin C, providing a substantial boost to your immune system. Perfect for salads and more.

Mushrooms: A study showed that mice fed white button mushrooms had an increase in white blood cells, crucial for fighting illnesses. You can choose any type of mushroom for similar benefits.

Garlic: More than just a flavor enhancer, garlic can keep you healthy. Regular consumption was linked to fewer illnesses in one study, making it a must-have in your diet.

Wild Salmon: This fish is packed with zinc, which might help reduce the severity of colds, according to me. While recent research is mixed, the potential benefits make it worth including in your meals.

Hemp Seeds: These tiny powerhouses are rich in fiber, healthy fats, zinc, and plant-based protein. Sprinkle them on your smoothies or Greek yogurt bowls to boost your nutrition every morning.

Extra Virgin Olive Oil: This Mediterranean diet staple offers a plethora of health benefits, from staving off dementia to boosting immunity. Packed with polyunsaturated fatty acids, it’s also an excellent choice for heart health and cholesterol management.

Whole Grain Bread: Whole grains boast anti-inflammatory properties, promoting gut health and overall well-being. Enjoying whole grain bread can be a simple yet effective way to support your immune system.

Drinks that will boost your immunity

Turmeric Lattes, Green Tea, and Ginger Tea: These delightful drinks are celebrated for their anti-inflammatory properties, making them perfect allies in maintaining good health.

Water: Staying hydrated is crucial, especially when combating a cold. You can almost never have too much.

Ginseng Tea: Some studies suggest that ginseng tea can help fend off upper respiratory infections, adding another powerful tool to your health arsenal.

Bonus Tip: Mediterranean-Style Diet

Consider adopting a Mediterranean-style diet. It includes fruits, vegetables, legumes, nuts, seeds, olive oil, whole grains, and moderate amounts of lean proteins. This holistic approach promotes overall well-being and supports immune health.

Remember that a healthy lifestyle, regular exercise, adequate sleep, and stress management also play vital roles in maintaining a robust immune system. Stay well and nourish your body with these immune-boosting foods!

What about supplements for immunity?

When it comes to supporting your immune system, certain supplements can play a role. Remember, though, that no supplement can cure or prevent disease, including COVID-19. Here are some key supplements known for their immune-boosting potential:

  1. Vitamin D: Essential for immune health, vitamin D enhances the effects of white blood cells and reduces inflammation. It’s especially important if you’re deficient. The recommended daily intake for adults is 15 micrograms (600 IU).
  2. Zinc: This mineral supports immune cell development, reduces inflammation, and protects tissue barriers in the body. Including zinc-rich foods or supplements can be beneficial.
  3. Vitamin C: Known for its antioxidant and infection-fighting properties, vitamin C supports immune function. Citrus fruits, bell peppers, and supplements are good sources.
  4. Elderberry: Some studies suggest elderberry may help reduce the duration and severity of colds and flu. Consult a healthcare professional before using it as a supplement.
  5. Mushrooms: Certain mushrooms, like shiitake and maitake, contain compounds that support immune health. You can include them in your diet or explore mushroom supplements.
Abhishek Abhay
Abhishek Abhay
Passionate about health and wellness, I'm a dedicated fitness and yoga content writer. With a deep understanding of holistic well-being, my writing blends expertise and enthusiasm to inspire others on their wellness journey. Specializing in dynamic workout routines, mindful yoga practices, and nutritional guidance, I aim to empower readers with practical and insightful content. Join me on the path to a balanced and vibrant life through my engaging and informative articles.


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