Brenda Khan
A well-balanced diet filled with nutritious foods is your strongest defence against chronic and dangerous conditions such as heart disease, obesity, and diabetes. Eating a variety of nutritious foods rich in vitamins and minerals may help boost your immune system. For example, citrus fruits, spinach, red peppers, and ginger may help keep your immune system strong. In addition, foods such as yoghurt, olive oil, and green tea are also thought to have immune-boosting properties. While it is important to eat a balanced diet, it is also important to remember that no food can cure or prevent disease.
| Characteristics | Values |
|---|---|
| Vitamins | C, D, E, B-6, K1 |
| Minerals | Zinc |
| Foods | Citrus fruits, spinach, red peppers, ginger, turmeric, garlic, berries, fish oil, chicken, eggs, seeds, nuts, vegetables, olive oil, yoghurt, green tea |
| Lifestyle | Exercise regularly, don't smoke, mindful eating |
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What You'll Learn
Consume vitamin C-rich foods
Consuming vitamin C is one of the most well-known ways to boost your immune system. Vitamin C is necessary for good health and is abundant in many plant foods. It is an antioxidant that can prevent damage caused by free radicals, which are molecules produced by the body that can cause changes in cells and DNA, leading to illnesses like cancer.
Vitamin C is essential for the body to make collagen, which is a part of normal cartilage. Some researchers believe that free radicals may also be involved in the destruction of cartilage, and antioxidants like vitamin C can limit the damage caused. People who eat diets rich in vitamin C are less likely to be diagnosed with arthritis.
Vitamin C is also important for wound healing, immune function, and the maintenance of bones, teeth, and cartilage. A vitamin C deficiency, known as scurvy, can lower a person's immune function and increase their risk of infection. Scurvy is relatively rare, but people who smoke, have a very limited diet, or have certain medical conditions like cancer or kidney disease are at a higher risk of deficiency.
To boost your vitamin C intake, try incorporating more of the following foods into your diet: oranges, green peppers, watermelon, papaya, grapefruit, cantaloupe, strawberries, kiwi, mango, broccoli, tomatoes, Brussels sprouts, cauliflower, cabbage, and citrus juices. Raw and lightly cooked fruits and vegetables will provide the most vitamin C, as cooking may reduce the amount of vitamin C in these foods.
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Eat more berries
Eating a variety of nutritious foods can help boost your immune system. While no supplement or diet can protect you from COVID-19, certain foods can help strengthen your body's defence against viruses and infections.
Berries are one such food group that can provide a boost to your immune system. They are rich in polyphenols and contain over 8000 types of phenolic compounds, including phenolic acids, flavonoids, lignans, anthocyanins, and stilbenes. These compounds give berries antioxidant, antimicrobial, antifungal, chelating, and pigmentation properties. The high levels of phenolic compounds in berries are associated with their positive effects on the human body.
Berries have been shown to have beneficial effects on the gastrointestinal system, metabolism-related diseases, the cardiovascular system, the immune system, the nervous system, and numerous types of cancers. Human trials have demonstrated that berries can reduce the proliferation and development of premalignant or malignant tissue, enhance the presence of beneficial bacteria in the microbiome, strengthen the adaptive immune system, and reduce overall inflammatory status.
The health-promoting potential of berries has been mainly ascribed to their phytochemical and vitamin content. Berries are rich in vitamins, including vitamin C, and minerals such as selenium, riboflavin, and niacin. They also contain folate, which helps the body make new cells and repair DNA, and fiber, which aids in digestion.
To incorporate more berries into your diet, you can enjoy them fresh or try dried berries mixed with granola, or in juice or smoothies.
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Add spices to your meals
A healthy diet is key to flu prevention and a strong immune system. Eating a balanced and varied diet is beneficial for health, especially when individuals feel stressed, scared, insecure, or disempowered. Nutrient deficiencies from an inadequate intake of healthful foods can contribute to a weakened immune system and greater susceptibility to infection.
Herbs and spices are an important part of a healthy and varied diet. They contain many therapeutic properties and emerging research highlights natural compounds found in herbs and spices as potential therapeutic options to complement medical treatments. For example, astragalus, a prominent herb in Chinese medicine, has anti-inflammatory and antibacterial properties. Similarly, honey and ginger are powerful antioxidants with anti-inflammatory and antibacterial properties.
To add herbs and spices to your diet, you can create a tonic or tea with ingredients that have been proven to support immune system function. For example, bitters can be made with spices, sweeteners, and herbs. Alternatively, you can simply add herbs and spices to your meals.
- Basil
- Spearmint
- Cloves
- Ginger
- Turmeric
- Echinacea
- Ginseng
- Orange peel
In addition to a healthy diet, other lifestyle changes can help improve your immune system. Regular exercise is one of the pillars of healthy living. It improves cardiovascular health, lowers blood pressure, helps control body weight, and protects against a variety of diseases. It is recommended to engage in at least 150 minutes of physical activity per week. Other lifestyle changes include getting enough sleep, managing stress, avoiding or quitting smoking, and limiting alcohol consumption.
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Drink green tea
Drinking green tea can be a great way to give your immune system a boost. Green tea is derived from the leaves of the Camellia sinensis plant. It contains bioactive compounds, such as polyphenols, which have been linked to several health benefits. These polyphenols have been shown to have anti-inflammatory, antioxidant, anticancer, and metabolic modulation effects with multi-target modes of action. The two main types of polyphenols found in green tea are epigallocatechin-3-gallate (EGCG) and epicatechin-3-gallate (ECG). These polyphenols can greatly enhance immune responses and have been shown to have beneficial effects on immune-related diseases, including autoimmune diseases, cutaneous-related immune diseases, and obesity-related immune diseases.
In addition to its immune-boosting properties, green tea also offers other health advantages. Its polyphenols can help fight off inflammation, promote cardiovascular health, and even contribute to preventing certain cancers. These health benefits are attributed to the specific antioxidants found in green tea, known as polyphenols.
While green tea has been consumed for thousands of years, especially in East Asia, scientific understanding of its effects on the immune system is still evolving. Researchers are conducting in vitro studies, animal models, and human trials to further elucidate the mechanisms by which green tea and its compounds influence the immune system.
It is important to note that, while green tea can be a healthy addition to your diet, it should be consumed in moderation as part of a balanced diet that includes a variety of nutritious foods. A balanced diet rich in fruits and vegetables, whole grains, and fresh foods is essential for supporting overall health and immune function.
In addition to diet, other lifestyle factors play a crucial role in maintaining a healthy immune system. Regular exercise, adequate sleep, stress management, and avoiding smoking and excessive alcohol consumption are all important contributors to a healthy immune response.
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Eat yoghurt and other fermented foods
Eating yoghurt and other fermented foods can be a great way to boost your immune system. Yoghurt is a probiotic-rich food, made by fermenting milk with bacteria. Probiotics are famous for their ability to regulate bloating, reverse weight gain, and boost the immune system.
Fermented foods are functional foods, which are increasingly consumed due to their positive impact on health. Yoghurt, in particular, has been associated with a higher diet quality and nutrient intake. It contributes to nutrient intake and may improve gastrointestinal health, reducing the risk of cardiovascular diseases, cancer, and type-2 diabetes. These conditions are closely linked to immune health and chronic inflammation.
Emerging research has isolated nutrients, bioactive peptides, microbial metabolites, and other components of yoghurt that may improve different facets of immune health, including chronic inflammation. Yoghurt may improve immune function through its gut-mediated mechanisms. A study demonstrated that increased consumption of fermented foods, including yoghurt, reduced biomarkers of inflammation and increased gut microbial diversity.
Yoghurt is a versatile food that can be enjoyed in many ways. If you don't enjoy plain yoghurt, you can try adding it to your breakfast bowl or smoothie, or even making frozen yoghurt treats.
Other fermented foods that can benefit your immune system include sourdough bread, kimchi, and Gut Shots, a wellness shot made from fermented organic vegetables.
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Frequently asked questions
There are several foods that are known to have immune-boosting properties. These include citrus fruits, berries, spinach, red peppers, garlic, ginger, turmeric, chicken, salmon, yoghurt, olive oil, and green tea.
Yes, in addition to diet, regular exercise is one of the best ways to boost your immune system. Aim for at least 150 minutes of physical activity per week. Other lifestyle changes include not smoking, getting enough sleep, managing stress, and limiting alcohol consumption.
Vitamins C, D, and E are all important for maintaining a strong immune system. Vitamin C is found in citrus fruits and red peppers, while Vitamin D can be obtained through sunlight or foods like fatty fish, egg yolks, and fortified dairy. Vitamin E can be found in seeds, nuts, vegetable oils, and peanut butter.
