It’s always a good idea to incorporate immunity-boosting foods into our diets to keep our bodies happy, healthy, and resilient! Here are 10 foods that are full of vitamins and minerals that may help prevent colds, flus, and other illnesses.
1. Elderberries
This superfood is loaded with antioxidants and is known to reduce inflammation. Studies show that elderberry consumption can act as a virus blocker; however, do not consume raw elderberries. Eating or drinking raw elderberries can lead to food poisoning-like symptoms. Some popular ways to eat/drink your elderberries are cooked into a syrup, baked into desserts, and as an extract/supplement.
2. Citrus Fruit
Citrus fruits are a great source of vitamin C, which is known to reduce the duration of the common cold and lessen symptoms by improving immune system function! Vitamin C is also necessary for the growth, development, and repair of all body tissues, including wound healing.
3. Ginger
Ginger is an immune booster because it has anti-inflammatory and antioxidative properties. Anti-inflammatory diets are known to help combat disease. This is because chronic inflammation triggers an immune system response in your body and can eventually start damaging healthy cells, which makes it harder for your body to fight off other illnesses. Chronic inflammation is associated with the development of diseases such as heart disease, arthritis, diabetes, and cancer.
4. Yogurt
Yogurt contains probiotics and vitamin D, which may make you less likely to catch a cold or flu. Probiotics are known to reduce inflammation and may also reduce contracting a common cold or its duration/severity. Vitamin D acts as a flu blocker and low levels of vitamin D are associated with frequent infections. When consumed, vitamin D interacts with vitamin D receptors on immune cells throughout the body, which makes your immune system stronger!
5. Spinach
This superfood contains essential nutrients and antioxidants, including flavonoids, carotenoids, vitamin C, vitamin E, and MORE! It also contains folate, which helps the body make new cells and repair DNA.
6. Garlic
Garlic contains a compound called Diallyl sulfide which acts as a natural antibiotic. Because of this, garlic actually has the ability to fight bacteria, viruses, and fungi. To reap the benefits of garlic, you must eat the real stuff though, not garlic powder.
7. Mushrooms
Mushrooms contain selenium and B vitamins riboflavin and niacin. If you’re low in selenium, you might be more susceptible of a severe flu. Riboflavin and niacin are involved in energy metabolism and they may also prevent developmental abnormalities and chronic diseases.
8. Sweet Potatoes
Sweet potatoes are rich in beta-carotene, an antioxidant that gives it that characteristic orange color. Beta-carotene turns into vitamin A in the body, which helps keep skin healthy and may provide even protection against harmful UV rays! Eating enough beta-carotene is even said to improve the aging process.
9. Blueberries
Blueberries contain a type of flavonoid called anthocyanin, which has antioxidant properties that may help boost your immune system. Specifically, flavonoids are essential for our respiratory tracts immune defense system and people who eat more flavonoids are less likely to get an upper respiratory infection/common cold.
10. Dark Chocolate
Dark chocolate contains theobromine, which boosts immunity by protecting the body’s cells from free radicals. Free radicals are unstable molecules that the body produces during cell metabolism and can sometimes build up and cause cell damage, which can contribute to disease.
Sources:
https://www.webmd.com/cold-and-flu/ss/slideshow-immune-foods
https://www.healthline.com/health/food-nutrition/foods-that-boost-the-immune-system
https://www.medicalnewstoday.com/articles/323288
https://www.medicalnewstoday.com/articles/do-anti-inflammatory-diets-really-work
https://www.urmc.rochester.edu/encyclopedia/content.aspx?contenttypeid=19&contentid=Garlic
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6073544/
https://www.cancer.gov/publications/dictionaries/cancer-terms/def/free-radical
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