10 Foods To Boost Your Immune System
A good immune system helps protect against viruses and diseases. Below we’ve outlined 10 foods that will help boost your immune system. All of these delicious and healthy foods are packed with vitamins and nutrients that assist in a healthy immune system. Check out the list below and learn about the benefits of each of these magnificent ingredients.
Red Bell Peppers
One medium raw red bell pepper provides 150mg of vitamin C to your body. It is also a rich source of beta carotene, vitamin B6 and folate. These help prevent illness and boost support of your immune system. If you have some skin issues, it’s the perfect food to add to your nutrition because it maintains healthy skin and eyes. Use it as a chip and eat it with your favorite hummus or guacamole.
Vegan - GF - Keto
Broccoli
Broccoli is a big source of vitamin C as one cup of it has the same amount of vitamin C as an orange. Broccoli has other beneficial nutrients like beta-carotene, potassium, magnesium, iron, glutathione and zinc. All these nutrients combined help the immune system be at its best. Glutathione also acts as an antioxidant which has health-protective effects and reduces inflammation. Add this to your lunch or dinner for a hearty meal.
Vegan - GF - Keto
Ginger
Ginger has many nutrients that help the immune system, like vitamin C, magnesium and potassium. It’s a great ingredient for detox as it has antioxidant effects. It’s also good for inflammatory illness and is often used as a blood thinner. It could easily be added to your tea or smoothie for a fresh burst of flavor.
Vegan - GF - Keto
Garlic
Garlic has a lot of immune-supporting effects which comes from its manganese, vitamin B6, vitamin C and zinc. It has also proven to fight stress as your adrenals would produce lower-stress hormones. It also guards your body against the flu and acts as a natural blood thinner. This super food can be added to almost every cuisine.
Vegan - GF - Keto
Yogurt
Yogurt has active and live cultures that stimulates the immune system. With vitamin D, magnesium, selenium and zinc, it acts as a natural defense system against diseases. It also has benefits for your digestive health and promotes weight management. Add it to your morning routine or eat is as a dessert with healthy nuts or berries.
GF
Turmeric
Turmeric Curcumin compound increases the immune system immunomodulating capacities. This is the chemical agent that modifies the immune system by forming white blood cells activity. It could also be used as an antioxidant and anti-inflammatory nutrient. It is often used as an analgesic to relieve pain. Add it to your rice or vegetables for some flavor and nutrients.
Vegan - GF - Keto
Sweet Potatoes
One baked sweet potato has 150% of the daily needed vitamin A. Sweet potatoes are a strong source of beta carotene which is formed by vitamin A. This vitamin helps the immune system to produce white blood cells which in turns fight bacteria and viruses. This also gives a protective barrier to our bodies from germs. Sweet potatoes are easy to bake making it a perfect healthy side.
Vegan - GF
Almonds
Half a cup of almonds provides all the recommended daily amounts of vitamin E, which is one key to a healthy immune system. It also contains a lot of healthy fats, fiber and magnesium. Not only does it help the immune system but it lowers blood sugar levels and reduces blood pressure. Add it to your salads or toast it with cinnamon for some crunch.
Vegan - GF - Keto
Walnuts
Walnuts are a super plant source of omega-3 fats and also have other beneficial nutrients like fiber, vitamin E and B6, copper and folate. They are rich in antioxidants and have anti-inflammatory nutrients. Walnut consumption also helps reduce psychological stress and unchecked stress weakens immunity. Sprinkle these on your salad, dips or yogurt for a tasty treat.
Vegan - GF - Keto
Citrus fruits
Citrus fruits like oranges, lemons, limes, grapefruit and tangerines are a great source of vitamin C. Vitamin C helps boost the immune system and increase production of white blood cells. Your body doesn't produce or store it thus you need a daily dose of vitamin C to stay healthy. Add these fruits to your morning yogurt or just peel them to help reach your needed daily dose.
Vegan - GF