A healthier lifestyle boosts your immune system. Just going outside in the sun increases your vitamin D intake. Exercising regularly also plays a role. The food or don’t eat provides the biggest improvement and is something you can control. If your diet is high in sugar, it can increase inflammation. Sugar competes with vitamin C for the entrance into cells. Vitamin C is necessary for the cells to fight infection. Even healthy foods that have added sugar can dramatically affect your immune system. Highly processed food and alcohol also negatively affect it.
Adding herbs and spices to your meal can boost your immunity.
If you want to cook like a chef, add herbs and spices to your list of cooking musts. They provide many health benefits, including boosting your immunity. Garlic and onions increase your immunity with the allicin they contain. It has antimicrobial properties that are both antibacterial and anti-fungal. Studies show that allicin in onions and garlic also may help protect you from colds and flu. In one study, those taking garlic supplements had 64% fewer colds than those not taking it. It also shortened the illness from 5 days to 1.5 days.
Focus on whole foods, particularly fruits and vegetables.
Food containing healthy carbs, fats, and protein should be your main focus if you’re boosting your immunity. They contain phytonutrients, vitamins, and minerals. Red peppers, for example, are high in vitamin C. So are citrus fruits and broccoli. Vitamins C, D, E, and A are necessary for a functioning immune system. To get vitamin E, eat sunflower seeds, almonds, and peanuts. For an increase in vitamin A look to red, orange, and yellow produce, such as carrots or sweet potatoes. Besides going out in the sun, you’ll get vitamin D from eating eggs and fatty fish.
A bowl of berries or a berry smoothie can boost your immunity.
Berries like elderberries, raspberries, strawberries, and blueberries, are immune boosters. Their antimicrobial, anti-fungal, and antibacterial nature boosts your protection. You’ll even find elderberry gummies in the vitamin and nutrient section of your grocery or drug store. Studies found elderberries were more effective at fighting the flu virus than Tamiflu. Combine elderberries with other immune boosters, such as yogurt or almonds, and create a smoothie that keeps you healthier.
- When you’re getting a cold, taking vitamin D and zinc can help. You can increase zinc in your diet with red meat and shellfish.
- Folate—vitamin B-9—-is in foods like kale or spinach. Like iron and selenium, it’s vital to good health. You’ll get iron and selenium by eating salmon, tuna, oysters, or lean meat.
- The same phytochemicals that make blueberries blue or carrots orange also benefit the human body. Anthocyanin makes fruits and vegetables blue or deep red and is a potent disease fighter for the body.
- What you drink can also improve your immunity. While plain water should be a favorite go-to drink for quenching thirst, green tea is also good. It contains EGCG, a catechin that protects the body. Turmeric, hibiscus, ginger, and echinacea tea also boost immunity.
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