Immunity Boosting Superfoods to get through Winter... (and 2020!)
When it comes to boosting your immunity, just like every other health and wellness goal out there, proper goal-oriented dieting incorporating certain foods have been proven to keep our immune system strong is the key to success!! We have 8 science-backed immune system boosters that you should be incorporating into your diet to help you stay healthy and protected from bugs. (Not to mention, they’re really freakin delicious).
#1 – CITRUS FRUITS
Oranges, tangerines, lemons, limes, and grapefruits; these fruits are very popular in the wellness community specifically because they’re rich in vitamin C. Many people turn to vitamin C as soon as they catch a cold, and for good reason; but we like to encourage prevention rather than cure!! Vitamin C has been proven to increase the production of white blood cells and infection-fighting antibodies that protect your system from illness and germs.
And since our bodies don’t produce vitamin C (or store if for that matter), we need to intake an adequate amount of vitamin C every day to ensure continued health. Almost all citrus fruits are high in vitamin C, that’s why they’re first on our list. With such a wide variety of healthy and delicious choices, it’s easy to add a squeeze of vitamin C to any of your meals.
#2 – YOGURT
Greek yogurt specifically, since that’s the yogurt that will most often have the “live and active cultures” sticker printed on its label. These “cultures” have been linked to stimulating your immune system and helping it fight off diseases. We really like Chobani yoghurt if you’re living in Australia!!
Yogurt should be your choice during quarantine because it’s a great source of vitamin D. Vitamin D helps regulate and support your immune system, and it’s even thought to boost our body’s natural defense against illness.
#3 – SHELLFISH
Shellfish isn’t really what jumps to mind when you’re trying to boost your immune system, but there are a few types of shellfish that are loaded with yummy Zinc. Even though we tend to disregard Zinc when comparing it to many other vitamins and minerals, it’s actually one of the most vital aspects of a healthy body, and we need it so our immune system can actually function properly.
Zinc-rich shellfish options include lobster, clams, crab, and mussels.
Though you should keep in mind that, you most likely don’t want to have more Zinc than you really need. If you find yourself deficient in Zinc, these options should be your go-to, but if you’re already getting enough Zinc in your diet, you probably won’t benefit from adding on top of it.
Adult men should be consuming 11mg of Zinc, whereas women should be consuming around 8mg of Zinc every day to support immune system function and overall health.
#4 – BROCCOLI
When it comes to disease prevention, those little trees (broccoli) are superheroes!! Not only is broccoli supercharged with vitamins in minerals, including vitamin A, C, and E, but it also contains rich amounts of many antioxidants. It’s also packed with fiber. Put all these together, and you can clearly see why broccoli is one of the healthiest veggies you can have in your meals.
Broccoli is very easy to find in a grocery store since, let’s be honest, it’s not really everyone’s first choice when it comes to sides to a meal. That being said, it’s still an immune-boosting food, and you’ll find a vast amount of nutrients inside it that are usually linked to protecting the body from damage.
Pro tip: the key to broccoli’s power is keeping it uncooked, or at the very least, cook it as little as possible.
#5 – GINGER
Ginger is an ingredient that most people turn to only after they get sick. That’s because ginger has been linked to helping the body decrease inflammation, which helps you alleviate a sore throat or any other inflammatory reaction. It’s also known to bring relief to people with nausea.
If you haven’t been using ginger in your sweet desserts, start now! Ginger is an ingredient that has been shown to decrease chronic pain and even possess some properties that help the body lower the amounts of bad cholesterol.
#6 – ALMONDS
And foods from the nut category in general!! When it comes to preventing (and actually fighting off) a cold, almonds take the cake. They’re rich in vitamin E which is directly linked to a healthy immune system, although it sometimes takes a back seat to the more popular vitamin C.
Vitamin E is a fat-soluble vitamin, and this means it requires the presence of fat to be properly absorbed. This makes almonds a great option since they’re also full of healthy fats. A half-cup serving of almonds provides all 100 percent of the amount of vitamin E you need daily.
#7 – GREEN TEA
Green tea, although a drink, deserves a place on this list because it’s packed with flavonoids, a type of antioxidant. It’s also full of a very powerful and important antioxidant called EGCG, or epigallocatechin gallate.
For example, black tea goes through a fermentation process that heavily reduces the amount of EGCG, whereas green tea is steamed instead of fermented, so EGCG is preserved.
Green tea is also a rich source of L-theanine, an amino acid that’s vital in the production of germ-fighting compounds inside of the body’s T-cells.
#8 – POULTRY
Have you ever wondered why so many people recommend chicken soup when you’re sick? Well, it’s not a placebo effect! Poultry, such as turkey and chicken, helps relieve the symptoms of a cold and keeps you safe from getting sick in the first place. Chicken and turkey are particularly high in vitamin B-6. 3 ounces of light chicken meat contains half of your recommended B-6 intake.
Vitamin B-6, in its own right, is a vital aspect of many chemical reactions inside the body. It’s also vital to the formation of healthy red blood cells. It helps gut health, improves immunity, and it’s chock-full of other nutrients that are important to the proper functioning of your body – such as gelatin and chondroitin.
And those are our 8 top immunity boosting ingredients!! When it comes to proper, healthy, immune-boosting nutrition, variety is the key. Focusing on one of these foods will bring you a health benefit, but no one food is enough to help you fight off the flu and keep you protected.
Pay attention to your daily intake of vitamins and minerals so you’re not getting too much of anything. But include these foods in your weekly grocery list, diversify your diet, and you’re guaranteed to see their health benefits.