Whether you’re combatting a cold or fighting a flurry of sneezes and sniffles, switching up your diet to include more immune-boosting foods can be incredibly beneficial. In fact, certain foods are high in vitamins, minerals and antioxidants that can alleviate inflammation, promote healing and get your immune system back up and running again.
In this article, we’ll take a closer look at some of the best foods for the immune system and how they can impact your health. Plus, we’ll also cover a few immune-boosting recipes so you can start incorporating a few of these ingredients into your diet today.
1. Garlic
With its potent medicinal properties, garlic has undoubtedly secured its slot as one of the best foods to build the immune system. This is largely thanks to its content of allicin, an organosulfur compound that is produced when fresh garlic is cut or crushed. In clinical studies, garlic extract has been shown to boost the function of immune cells, decrease cold and flu symptom severity and protect against oxidative stress caused by free radicals.
2. Kale
Not only is kale a powerhouse of nutrition, but it’s also one of the top immune-boosting foods you can add to your diet. It’s brimming with antioxidants like beta-carotene, manganese, quercetin and kaempferol. Plus, it’s an awesome source of vitamin C, packing 22% of the total daily requirement into a single one-cup serving. Studies show that getting enough vitamin C in your daily diet can alleviate symptoms and decrease the duration of respiratory infections, including the common cold.
3. Broccoli
Closely related to other cruciferous veggies like cabbage, kale, cauliflower and arugula, broccoli has a lot to offer in terms of nutrition. In addition to providing a hearty dose of vitamin C, vitamin K, folate and fiber in each serving, it’s also rich in flavonoids, polyphenols and antioxidants like kaempferol and sulforaphane. Interestingly enough, human and test-tube studies show that broccoli can reduce markers of inflammation and ramp up the activity of immune cells in the body.
4. Oranges
Oranges are often hailed as one of the top foods that boost the immune system, and for good reason. These power-packed citrus fruits are loaded with vitamin C and antioxidants, both of which can help fight free radical damage and keep your immune system running efficiently. Oranges are particularly high in hesperidin, a flavonoid that’s been shown to possess potent anti-inflammatory and antioxidant properties. If you’re looking to spice it up, other citrus fruits like mandarins, clementines and grapefruit are also considered immune-boosting foods as well.
5. Berries
Berries like strawberries, blueberries and blackberries are equal parts nutritious and delicious. In addition to being a stellar source of vitamin C, they’re also a good source of quercetin, a natural plant pigment with some big benefits when it comes to immune health. According to a 2016 review in Nutrients, both human and animal studies have found that quercetin can reduce inflammation, enhance immunity and promote healing.
6. Spinach
Not only is this nutritious leafy green often considered one of the healthiest foods on the planet, but it’s also one of the best immune system booster foods as well. Although spinach is rich in a number of important nutrients, it’s especially high in magnesium, a micronutrient that is essential to the function of the immune system. According to one review published in France, a deficiency in magnesium can ramp up the body’s response to immune stress, leading to increased inflammation and oxidative damage to the. cells.
7. Tomatoes
In addition to being one of the top immune-boosting foods, tomatoes are also among the most versatile and nutritious ingredients that you can add to your diet. In fact, each serving of tomatoes is brimming with key micronutrients like vitamin C, potassium, folate and vitamin K. Tomatoes are also a stellar source of vitamin A, a fat-soluble vitamin that helps regulate immune function. Plus, they’re high in lycopene, a plant pigment that supplies the tomato with both its vibrant color and antioxidant effects.
8. Kefir
Kefir is a creamy, fermented beverage that is packed with probiotics. Probiotics are a beneficial form of bacteria that can enhance the health of your gut microbiome, a community comprised of trillions of microorganisms housed right in your digestive tract. Studies show that probiotics can help regulate immune function, which may be especially beneficial in the treatment of inflammatory conditions like eczema, allergies and certain viral infections.
9. Zucchini
Zucchini is a type of summer squash that is healthy, nutritious and easy to enjoy in a variety of different recipes. What’s more, zucchini is also one of the absolute best immune-boosting foods, thanks to its content of key nutrients like vitamin A, vitamin C and manganese. This delicious veggie also boasts a good amount of antioxidants, including carotenoids like beta-carotene, lutein and zeaxanthin, all of which can protect against cell damage and inflammation. However, be sure to leave the skin on to maximize the immune-boosting benefits.
10. Ginger
Doubling as both a medicinal spice and one of the best foods for the immune system, ginger has been used throughout history to treat a variety of ailments. Not only can it help settle the stomach and relieve nausea and morning sickness, but ginger has also been shown to alleviate pain, decrease inflammation and block the growth of bacteria.
11. Sweet Potatoes
Sweet potatoes are a great source of fiber, antioxidants and essential nutrients like vitamin C, vitamin B6 and manganese. They’re also loaded with vitamin A, which is responsible for maintaining immune function and strengthening the lining of the gut to protect against illness and infection. Interestingly, a 2010 animal study out of Shanghai actually found that a deficiency in this crucial vitamin could impair antibody responses and increase intestinal inflammation.
12. Salmon
Rich in protein, potassium and B vitamins, salmon is one of the best immune-boosting foods that you can add to your diet. It’s also jam-packed with omega-3 fatty acids, a type of polyunsaturated that’s been extensively studied for its ability to fight inflammation and protect heart health. Besides salmon, fatty fish like tuna, anchovies, mackerel and sardines are other good options to help ramp up immune health.
13. Kiwi
Although they may be small, kiwis are chock-full of vitamins, minerals and antioxidants that can help support immune function. In particular, kiwis are high in vitamin C, vitamin E, potassium and fiber, along with phytochemicals that can boost heart health and protect against oxidative stress caused by free radicals. Plus, one review conducted by the Institute of Food, Nutrition and Human Health at Massey University even noted that kiwis could reduce the incidence and severity of cold and flu-like illnesses, especially in at-risk populations.
14. Chickpeas
Also known as garbanzo beans, chickpeas are a type of legume that have been associated with a number of powerful health benefits. In addition to bumping up your intake of protein and fiber, chickpeas are also rich in magnesium, folate and iron, along with an array of other important nutrients. Plus, studies show that adding chickpeas to your diet could enhance the health of your gut microbiome to support both digestive health and immune function.
15. Limes
Like lemons, oranges, clementines and grapefruit, limes are an antioxidant-rich citrus fruit that offers some serious benefits when it comes to immune function. Besides supplying a good chunk of vitamin C in each serving, limes are also a good source of phytochemicals like limonoids, flavonoids and flavones. Even more impressive, test-tube studies have found that certain compounds extracted from limes could boost immune function and prevent the growth and spread of cancer cells.
16. Green Tea
Immune-Boosting Recipes
- Vegan Sweet Potato Nachos
- Tempeh Broccoli Breakfast Skillet
- Immunity-Boosting Rainbow Quinoa Salad
- Mini Chickpea Pot Pies
- Vegan Zucchini Meatballs
