10 Best foods for a healthy immune system

A strong Immune system can help you stay healthy.

The immune system consists of organs, cells, and tissues, which fights off microbes. Together, these carry out bodily processes that fight off pathogens, which are viruses, bacteria, and foreign bodies that can cause infection or disease.

When the immune system comes into contact with a pathogen, it triggers an immune response. The immune system releases antibodies, which attach to antigens and attract cells that destroy pathogens.

Incorporating specific foods into your diet may strengthen your immune response but note that no supplement will cure or prevent disease.

When I tested positive for COVID-19, I incorporated a lot of healthy foods and drinks into my daily consumption and it helped, however currently, no research supports the use of any supplement to protect against COVID-19 specifically.

Supplements

Read on to discover 10 foods that boost the immune system and can give you a better fighting chance against illnesses.

1. Vitamin C enriched foods

Citruses are high in Vitamin C which helps boost your immune system. It increases production of white blood cells, which helps fight infections.

Remember your body doesn’t produce or store vitamin C so you need daily intake of it, especially when you are sick. Also keep in mind that Vitamin C is heat sensitive so you want to cook these foods as little as possible or not all if you can.

If someone says Vitamin C, my mind goes straight to Citrus, but did you know that Red Bell Peppers actually contain more Vitamin C?

So, Vitamin C boosts your immune system, but it also helps to maintain healthy skin

Leafy greens, such as Broccoli, kale and spinach can also be added. Broccoli, in fact, is one of the healthiest foods you can enjoy but be sure not to overcook it. The best way to enjoy it is to just slightly steam it. It’s full of Vitamins A, C and E, fiber, and antioxidants

Added to this list of Vitamin C foods, are strawberries, blueberries, and tomatoes.

2. Seafood

Omega-3 fatty acids which can be found in fish such as sardines, salmon, mackerel, and herring is good for Immune function and also for the brain, heart, and eyes as well as an excellent food to reduce symptoms of ADHD in children.

3. Onion and Garlic

These superfoods are not only full of flavor, but great for your health too. Garlic has antiviral and antibacterial properties, thus helps the body fight infection, may help lower the blood pressure and boost the immune system.

Onions may act as an antihistamine and also have antiviral properties.

I personally love this in pasta sauce or as a salsa. You can add bell peppers, chili's, jalapenos, lemon or lime, salt, and pepper to taste. For a refreshing cold salsa or salad, you can add cucumber and/or mint.

4. Ginger

Ginger is my favorite on this list as it can be enjoyed in so many ways, from savory dishes to desserts and drinks. It helps for a sore throat, nausea, pain, and inflammation.

5. Turmeric

Bright yellow with a bitter taste, this root helps with inflammation and has some immune boosting and antiviral properties.

If you think wellness is expensive, then try illness.

6. Green tea

My second favorite on the list, and even better if it has ginger added to it, is green tea. Not food per se but this warm drink is packed with antioxidants named flavonoids and epigallocatechin gallate (EGCG) which is good for immune function.

Green tea is also a good source of amino acid L-theanine which helps to fight germs.

7. Fermented foods

If you want a healthy gut, eating the right yogurt can provide great benefits as it is rich in probiotics (the good bacteria for your gut). You can also eat other fermented food, such as kefir, kombucha and kimchi. A healthy gut is one of the key contributors to good health in general and even helps improve mental health… I know!!right? See related posts below to find ways to improve mental health through a healthier gut.

8. Nuts and seeds

Packed with Vitamin E, magnesium and selenium, nuts and seeds are not only an interesting way to add flavor to food, but also healthy snack.

It can help the body fight off bacteria and viruses just by having a little bit regularly. Nuts and seeds are quite versatile, so I’m sure you will find your favorite way to enjoy it.

Consult your doctor if you have any allergies as there are quite a few people who are allergic to nuts. I know that they are tasty, but don’t eat too many; nuts are full of calories.

9. Broth

Another drink that made it onto this list is broth. A lot of people don’t know about it, but broth is rich in vitamins and minerals. This is an all-in-one drink, combining the health benefits of whatever you add to it and helps with hydration. You can make a vegetable, chicken or bone broth or an all-in-one broth. Keep in mind though that too much of anything- even a good thing- can be bad for you, so don’t overindulge.

10. Sunshine foods

Sunshine foods are foods that are high in vitamin D. The best way to get Vitamin D is to spend some time in the sun as it is the best source of it. Foods that are high in vitamin D include mushrooms, egg yolk, red meat, oily fish, and fortified foods. Your body needs Magnesium

to help “activate” and absorb vitamin D (and calcium as well) so you can add bananas to your shopping list as well.

You can also read my blogs on Health benefits of passion fruit / granadillas , 10 Ways to cope with anxiety , 5 Great ways to drink more water

That said, it's best to focus on a balanced diet. Just because it’s not on the list, doesn’t mean it’s not important and once again…drink plenty of water!!!